Running on the treadmill is a great way to do a cardio workout and can be a substitute for running outdoors, especially when the weather is not optimal.
However, despite its execution seems very simple, there are errors that especially if you are a beginner you run the risk of running, nullifying the benefits of this fitness tool.
Here are the ones not to do.
, increasing blood flow to the muscles.
Before starting to run, therefore, it is essential to do at least 5 minutes of slow walking and perform some dynamic movements such as lifting the knees and swinging the legs.
to train with poor posture and makes work much more effective.
Furthermore, to intensify your training it is very useful to set up running sessions that include moments of running at greater inclinations, in order to simulate a path in the hills and increase the effectiveness of the training session.
The more your fitness and stamina level improves, the more you can increase the incline, until you get to that similar to a mountain course.
If you are unable to run uphill for long periods, you can opt for interval training, alternating short uphill bursts with longer moments in a flat situation.
, there is no reason not to lean on them if you feel safer and feel more stable.The problem arises if you do it in the wrong way, that is putting too much weight on the supports, pressing on the arms or leaning back. This, in fact, reduces the amount of weight in the lower part of the body, slows down the pace, hinders the training. , decreases calorie consumption and can cause injury.
displayed on the treadmill display and always under control, you shouldn't rely too much on that data. In fact, these are not 100% accurate estimates, which can vary from machine to machine and many other factors. This is why they should not be an official benchmark for measuring improvements and training effectiveness.
Above all, rhythm and inclination, are subject to variations also due to the wear of tools, and it is therefore much more advisable to rely on a personal heart rate monitor to measure vital values and progress.
, it is often inevitable to shop around and try to steal some training secrets from other athletes, or try to do better than them.
However, in many cases these are counterproductive actions because in the fitness field what is suitable for one person may be highly discouraged for another. Therefore, competing with your treadmill neighbor is a mistake absolutely to be avoided, which can lead to to opposite scenarios but both negative: do not get any effect because it is a training that is not suitable for your body or incur injuries or injuries because it is excessively demanding.
. The road, the track and the treadmill work your muscles in different ways and not neglecting any situation can help you avoid injuries and make you a more performing workout.
In particular, running on a moving roller can reduce the need to push and thus engage those muscles that help you move forward such as the hamstrings, calves and glutes.
or burn calories, but if you are aiming for more specific results you need to change the inclinations of the rollers, times and ways of execution. To make sure you are not mistaken, the ideal is to seek advice from a personal trainer.
