January 25, 2018
Treadmill: all you need to know
Treadmills are a popular choice for cardiovascular workouts, but are you using yours to its full potential? In this guide, we'll explore the correct usage of treadmills, uncover the numerous benefits they offer, and provide tailored treadmill workouts to match your fitness level. Whether you're a novice or looking to enhance your routine, we've got you covered.
We provide useful tips for even safer and more effective training and if you don't know how to choose from a wide range of treadmills, we offer you a simple guide to choosing the most suitable running machine. Nothing can stand between you and a run anymore: if bad weather prevents you from running outdoors, you can always rely on a running machine.
There is no doubt: running and walking are fantastic physical exercises that allow you to burn a lot of calories and fat. It’s not unusual to find that when training on a running machine you burn more calories than other activities per unit of time.
Running and walking focus on the legs, buttocks and calves. So what is the right exercise to tone them up more and also combat retention problems? Reduce the speed and increase the treadmill gradient so as to increase the working time (supporting the foot) on the belt and consequently the contraction of muscles and blood circulation.
Running and walking focus on the legs, buttocks and calves. So what is the right exercise to tone them up more and also combat retention problems? Reduce the speed and increase the treadmill gradient so as to increase the working time (supporting the foot) on the belt and consequently the contraction of muscles and blood circulation.
Cardiovascular training on a treadmill triggers blood circulation and improves cardiac efficiency. The result is that we will have more endurance and feel less tired, so we are ready to face all our daily commitments. With this type of training, we will also keep the joints active, maintaining the elasticity necessary to prevent injuries or problems caused by aging.
With the treadmill, we can manage workloads and speed, creating personalized training paths. We can do this through the tool's predefined profiles or levels, working on the heart rate or with dedicated apps. All this allows us to train for various needs: from weight loss to marathon training.
With the treadmill, we can manage workloads and speed, creating personalized training paths. We can do this through the tool's predefined profiles or levels, working on the heart rate or with dedicated apps. All this allows us to train for various needs: from weight loss to marathon training.
BEST TREADMILL WORKOUTS
Increasing the slope allows you to train both your cardiorespiratory efficiency and your muscle endurance more. To perform a gradual workout, and not fatigue too much, it is advisable to have a slope that reaches a maximum of 4% for the run and from 5 to 8 % for the walk. We also suggest alternating phases of slope and plain, every 3-4 minutes.
The right workout if you need to start. On the treadmill, the body performs a movement similar to walking or running on the road. We have used the adjective similarly because however, the effect of the activity on the treadmill is different compared to outdoor running: the shock absorbers, for example, reduce the impact on the joints with respect to asphalt or concrete, moreover concentration becomes more focused because the support plane is always flat and attention must not be paid to the pitfalls of the ground. For these reasons, the running machine is recommended for those who need to start physical activity from scratch or resume moving after a long time.
The right workout if you need to start. On the treadmill, the body performs a movement similar to walking or running on the road. We have used the adjective similarly because however, the effect of the activity on the treadmill is different compared to outdoor running: the shock absorbers, for example, reduce the impact on the joints with respect to asphalt or concrete, moreover concentration becomes more focused because the support plane is always flat and attention must not be paid to the pitfalls of the ground. For these reasons, the running machine is recommended for those who need to start physical activity from scratch or resume moving after a long time.
The ideal thing is to start with the walk and then gradually increase the intensity of the exercise. For a slow walk, we set the speed within 5 km/h, if we want to make a fast walk instead we have to set it between 5 and 6.5 km/h. While if we want to take part in a run, the speed will have to exceed 6.5 km/h. A run is recommended if you want to train intensely and slim down. Walking is a good choice if you prefer to tone up. Whatever the level, it is important to warm up and finish the workout with some stretching exercises. Ideally, you will train three times a week for a minimum of 30 minutes, trying to be consistent for at least 3 months.
Training to prepare for a marathon. The recommended training to prepare for a marathon is based on intensity control through heart rate monitoring. Using the sensors located on the equipment or heart rate monitor, you can set an exercise based on a constant heart rate, which must be at least 75% of the maximum heart rate.
Training to prepare for a marathon. The recommended training to prepare for a marathon is based on intensity control through heart rate monitoring. Using the sensors located on the equipment or heart rate monitor, you can set an exercise based on a constant heart rate, which must be at least 75% of the maximum heart rate.
USEFUL TIPS FOR AN EFFECTIVE WORKOUT
Outdoor running and indoor running: Can we use the same shoes? Basically, yes, but if we think of using them only on the treadmill, then it is better to opt for lighter and less cushioned shoes because the running surface of the belt is already cushioned and less hard than asphalt or concrete. On the other hand, shoes must be more structured and cushioned if they are also used outdoors.
During exercise, we must always maintain an upright position, look forward and not turn around to avoid the risk of distraction and falling. It is very useful to use the mirror positioned in front of the belt to look at each other and possibly try to correct your mistakes during your run. Those who have a more professional approach to running can undergo an analysis of foot support in order to understand how to work better on their posture: often this service is offered free of charge in specialized running shops, or alternatively, you can visit a podiatrist.
Depending on the temperature and humidity of the room in which you run, whether in the gym or at home, drinking is essential. Remember to take a bottle of water or other beverage: on the treadmills, we will find comfortable places to store it.
To gradually relax your muscles, it is best to finish the exercise with 5 minutes of slow walking (recommended speed: 3 km/h) followed by 10 minutes of stretching on the ground or in a free space.
Care must be taken to use the treadmill when articular and/or muscle problems have been diagnosed, especially with regard to the back, knees and ankles. In this case, it is preferable to use a cross-trainer or elliptical trainer, a type of equipment that guarantees a smoother movement and less impact on the knee and foot.
During exercise, we must always maintain an upright position, look forward and not turn around to avoid the risk of distraction and falling. It is very useful to use the mirror positioned in front of the belt to look at each other and possibly try to correct your mistakes during your run. Those who have a more professional approach to running can undergo an analysis of foot support in order to understand how to work better on their posture: often this service is offered free of charge in specialized running shops, or alternatively, you can visit a podiatrist.
Depending on the temperature and humidity of the room in which you run, whether in the gym or at home, drinking is essential. Remember to take a bottle of water or other beverage: on the treadmills, we will find comfortable places to store it.
To gradually relax your muscles, it is best to finish the exercise with 5 minutes of slow walking (recommended speed: 3 km/h) followed by 10 minutes of stretching on the ground or in a free space.
Care must be taken to use the treadmill when articular and/or muscle problems have been diagnosed, especially with regard to the back, knees and ankles. In this case, it is preferable to use a cross-trainer or elliptical trainer, a type of equipment that guarantees a smoother movement and less impact on the knee and foot.
Discover a better way to run indoors.
THE BENEFITS OF OUR RUNNING MACHINE
Dedicated to those who love technology and functionality.
Technogym MyRun is a professional treadmill that combines performance and functionality in an exclusive solution. It allows you to enjoy simple and effective workouts thanks to the new user interface with QR code guidance and new hand sensors. The Constant Pulse Rate system follows your heart rate, automatically adjusting the speed, incline and resistance of the equipment to constantly provide you with a safe and effective workout.Technogym MyRun is compatible with Zwift Running Platform. Users could train in different settings, with a vast selection of virtual scenarios, and customize routes based on various levels of difficulty for a digital experience packed with maps, routes, and competitive challenges.
Dedicated to design lovers
Run Personal is a synthesis of innovative materials and design, designed by Antonio Citterio and Toan Nguyen for professional cardio training and pure entertainment during a run. Polished aluminium, soft-touch plastic and glass come together to create a real design object with a unique and timeless design to create a high-level wellness area at home.Run Personal was also built for professional sports performance: the engine, powerful and silent, adapts to any type of exercise, from simple walking to high-intensity training.
Its inclination reaches up to 15% to simulate uphill training. The treadmill has a large surface area for cushioned travel and joysticks that allow you to adjust speed and tilt without leaving the operating position.
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