Consisting of a conveyor belt on which it is possible to ambulate (walk) without advancing in space, the treadmill is the equivalent of an exercise bike, spin bike or cyclist rollers. Note: Not all of them allow you to run.
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In Anglo-Saxon countries, the treadmill is called "treadmill", while in Italy it is known as "ergometer", "walking belt" or more simply "carpet".
There are now many models of treadmills, designed both for home fitness and for professional training - for example in gyms - which can be differentiated on the basis of: technology and method of operation, design and materials, range and price . For this reason we have compiled a simple but complete guide to buying and using the treadmill. Select the topic of your interest or continue reading the article.
If you do not find the ideal model, try to approach the search in another way, that is by examining the best treadmill models based on Amazon user reviews. Don't have space in the house? Consider purchasing a walking pad.
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For some years now, many treadmills - even low range ones - have been equipped with a computerized interface, with which to monitor various parameters related to training. Among them, the most common are:
- Distance traveled
- Training time
- Calories consumed
- Speed
- Slope
- Heart rate.
Note: in the most advanced treadmill models, the energy consumption is calculated specifically on the user and indicated in the display together with the other data; in fact, we know that the caloric consumption indicative of walking and running is closely related to the metabolic effort. global - given both by the body mass of the subject and by the movement.
Of all, running is the activity with the highest specific caloric consumption; in an hour of running, for example, much more energy is consumed than an hour of cycling.
The medium-high range treadmills also provide several preset training programs, during which the intensity of the effort varies according to preset protocols. Typically, these programs include a short initial warm-up and final cool-down phase, separated by increases and decreases in incline and / or speed at predetermined time intervals A classic example is the "Fartleck" workout.
Treadmill: heart rate management
Heart rate monitoring is the foundation of the "HRC" program, available on medium to high quality treadmills. This function allows you to set the workout so that changes in speed and slope reflect changes in heart rate, keeping it within a narrow range of values set by the user based on the goals he intends to achieve.
The maximum heart rate (HRmax), which is the maximum number of beats the heart can generate in one minute, can be established in two ways:
- With an aptitude test, difficult and, in some ways, risky to repeat on untrained subjects
- With a formula, calculated empirically and almost always established by the treadmill computer on the basis of the data previously entered - specifically, in relation to the age of the user.
In this regard, there are various equations, among which the traditional Karvonen formula (HRmax = 220-age) and that of Hirofumi Tanaka [HRmax = 208 - (0.7 x age)] stand out. These equations are exploited by the most advanced treadmills to warn the user - with a digital message or an audible warning - when the exercise heart rate is close to the maximum. Although a healthy heart is perfectly capable of managing maximum effort, as we get closer to the HRmax, the dangers for people suffering from health problems, such as respiratory or cardiovascular problems increase. The HRC function, therefore, gives the possibility to perform the training on your treadmill in total safety and reliability.
FITFIU Fitness MC-100 - Foldable treadmill
An electric and foldable treadmill is available online, perfect for training and developing endurance, training at any time of the day, without leaving home. The FITFIU Fitness MC-100 treadmill is in fact equipped with a silent 900 w motor and allows you to adjust the speed up to 10 km / h. The sliding surface, equipped with vcs (variable cushioning system), with different levels of cushioning, offers a comfortable experience, protecting the joints at best. Among its features also the manual tilting system in 3 positions and the emergency stop. magnetic to ensure maximum safety. The treadmill also has 12 training programs and an LCD screen that provides real-time information on speed, time, distance and calories burned.
YM electric treadmill
The YM electric treadmill allows you to lose weight and tone your body through cardio exercises. Extremely compact, it provides 12 different preset training programs and is equipped with a large LCD display where you can view speed, time but also pulse thanks to the heart rate sensors. It allows easy speed adjustment and, connected to dedicated apps, allows you to project videos and training routes directly on TV and PC while running. Easy to move and store, it is indicated by users as a good model in terms of value for money.
Here are other interesting treadmill models for sale on Amazon:
- Reduction of nervous stress
- Improvement of cardiovascular and respiratory fitness
- Improvement of joint muscle fitness, especially of the lower limbs
- Prevention and therapy against obesity
- Prevention and improvement of many metabolic diseases
- Prevention and improvement of many joint diseases
- Increased tissue and heart oxygenation
- Reduction of cardiovascular risks
- Improvement of balance
- Improved body composition and weight loss potential
- Increased expectation and quality of life.
Advantages of the treadmill
The advantages of the treadmill, compared to running and walking in the open air, are different:
- Reduce rebound vibrations
- Decreases the risk of falling
- It has the possibility to interrupt the execution with an emergency button in case of illness
- It is equipped with a handle to maintain balance
- It is not affected by the climate - rain, wind, snow etc.
- Avoid road accidents
- It saves time.
Contraindications of the treadmill
The use of treadmills, however, is not particularly characterized by contraindications. It is different for running itself, of any type, not recommended for:
- Obese or obviously overweight people
- Severe heart disease
- Patients with high cardiovascular risk, including cerebral
- Those suffering from low back pain, other types of back pain - especially chronic pathologies of the spine - and severe neck pain
- People with hip, knee or ankle compromises - almost always even those who have undergone joint replacement
- Those who accuse balance problems.
Disadvantages of the treadmill
The main disadvantage of using a treadmill is boredom. Indoor sessions are generally characterized by the flatness of the surrounding walls and poor socialization skills.
Second but not least for athletes, the lack of similarity with the specific athletic gesture. It may seem strange, but running on a conveyor belt is not the same as running actively.
constitution. Obviously there must be no major problems of a cardio-vascular, respiratory and articular nature; it is also not recommended for people who are heavily overweight or underweight.Even for those who use the treadmill at home, it is highly recommended to perform a sports doctor visit.
; it is not necessary that they boast a high thermal resistance, since the treadmill runs indoors.
It is different with regard to footwear. Although some treadmills are equipped with a cushioning system, it is still essential to have the right running or walking shoes; in this sense it is advisable to contact a competent dealer.
by changing the number of workouts per week, duration and intensity- However, start progressively to train balance on the mat
- Switch to an extended cross-country run, at least 40-50 minutes
- Enter the intensity variable, which can include entire workouts in anaerobic threshold, rhythm changes above threshold or repeated close to maximum oxygen consumption
- To avoid increasing the speed too much, it is advisable to act on the slope
Let's not forget the importance of a correct muscle warm-up and an appropriate metabolic activation before embarking on high intensity schedules. At the end of the session, it is also advisable to cool down for several minutes.
Aptitude tests on the treadmill
The treadmill is one of the most used devices for aptitude tests. It allows you to closely and carefully monitor the physiological parameters of athletes, especially their fluctuation as the intensity of work increases.
The two most used tests are:
- Cooper test
- Test of the two Km of Oja and Laukkanen on the treadmill.
The Conconi Test is also widely used to identify the anaerobic threshold.
have - if well trained - an "excellent aptitude for fat oxidation". Furthermore, very high levels of energy consumption are reached by walking and running. The combination of these two variables certainly makes it possible to optimize a possible weight loss protocol, consisting of both nutritional therapy and specific motor activity.Note: however, we must not forget that sport drastically increases appetite; exaggerating with the movement you can run the risk of eating abundantly, nullifying all the work done.
Treadmills and supplements
Being used in a controlled environment, away from the harsh winter cold but also from the sultry summer heat, the treadmill allows you to optimize the physical resources of those who use it in every season.
Nevertheless, even given the individual predispositions, any motor activity - especially intense and prolonged - increases sweating and the expulsion of water vapor with breathing. The expelled water carries away with it large quantities of minerals, especially sodium, potassium and magnesium . It is therefore no coincidence that athletes often suffer from salt deficiencies, with particular reference to magnesium and potassium - sodium can only become deficient in diets without discretionary salt and previously salty foods.
What is more, as cellular processes increase - which skyrocket in busy athletes - the need for coenzymatic and antioxidant nutrients also increases. Among these, vitamins and certain minerals stand out.
This explains why, respecting a training protocol of significant intensity and volume, it is always advisable to supplement - even slightly - the diet with mineral and vitamin-based products.
