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You just purchased a treadmill? Before you start, here is our advice for using it well. Discover the benefits of this cardio machine and follow our advice for your first sessions.
1. WHY USE A TREADMILL?
The treadmill is an effective device for burning calories. You practice at home, without depending on the weather , all year round! The treadmill is:
A significant advantage: that of running… at home and at your own pace!
Sustainable, long-term investment
A solid material and accessible to all to practice safely , also recommended for rehabilitation
Better cushioning than on city surfaces
2. THE RIGHT ADJUSTMENT
A treadmill does not require any specific adjustments except for speed and incline .
3. THE RIGHT POSITION
For a good start, focus on a straight back or leaning slightly forward , while wrapping the abdominal strap . Strong and sheathed abs limit the stresses on the lower back.
4. THE GOOD EXERCISE
The treadmill offers a multitude of exercises : possible work on walking , running at a moderate pace (jogging) or at a faster pace. The use of the inclination also makes it possible to modify the difficulty of the effort and to use more certain muscles, in particular the glutes and thighs. The march steep provides more comfort in the joints and back, while burning up to 4x more calories.
5. THE STANDARD SESSION
Julie, sports coach at the Domyos Club, offers you this typical training session to start practicing the treadmill .To warm up, do some leg curls and stretching (quadriceps, hamstrings, calves).For the first session, start with walking at a pace (between 4 and 6 km / h) that is right for you to familiarize yourself with the mat, then gradually increase the speed. If you want to run, always remember to lengthen the stride towards the front of the mat and especially to set the speed of it on your pace and not the reverse.
On the first few weeks, start with 40-60 minute sessions
10-15 min: warm-up in fast or light running
25-35 min: session body at regular pace (around 70% of maximum heart rate)
5-10 min: return to calm in fast walking or light running
Gradually, you will find a comfortable pace and enough endurance.
On the following weeks choose the variations that suit you
Gradually lengthen the duration of the session body to increase the duration
Shorten the warm-up phase to 5-10 min
Increase running speed
Use the split body method: alternating 6-12 blocks from 30 to 60 sec by varying the running speed (walking or light / moderate or fast = higher than the normal running speed)
Gradually increase the number of blocks
Perform two to three sessions per week with a day of rest in between.