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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.
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 treadmill does not require any specific adjustments except for speed and incline .
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.
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.
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
Gradually, you will find a comfortable pace and enough endurance.
On the following weeks choose the variations that suit you
Perform two to three sessions per week with a day of rest in between.
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