How to choose the treadmill and how to use it correctly to train and lose weight
- History of the treadmill
- Which one to choose
- Benefits and contraindications
- How to use it and how much to train
History of the treadmill
Believe it or not, the treadmill belongs to 1917, the year it was patented by Claude Lauraine Lagen. It must be said that, before Lagen, this machine had been developed by the English engineer Sir William Cubitt, son of a miller, used in very ancient times, in 1818, an instrument with a similar principle: the work of prisoners. it was used to grind grain, pump water or aerate mines.
The original model patented by Lagen, an evolution of the “torture machine for prisoners, consisted of a horizontal base with rollers, an anti-slip tape and supports. This tool was then transformed around the 1950s into a machine useful for obtaining diagnoses for heart patients thanks to electrodes attached to the chest and the implementation of available inclinations in order to increase the level of intensity.
At the end of the 1960s we have the modern version of the treadmill for home use developed by William Staub, a mechanical engineer. As an exercise machine it is designed by Dr. Robert Bruce and Wayne Quinton. The first prototype for home use was called PaceMaster 600 and was sent to Dr. Kenneth H. Cooper, author of the book Aerobics, published in 1968. The manufacturing plants of the first prototype were based in Clifton and then in Little Falls, New Jersey .
This machine has revolutionized the world of fitness and has diversified into many types: magnetic treadmills, foldable space-saving treadmills, motorized treadmills with up to 6 horsepower, treadmills with multiple accessories and control via tablet and bluetooth connection also connectable to a clock that measures heart and lung values. If connected to an interface, it still remains a diagnostic tool today as it detects blood pressure, works as an electrocardiogram, ergospirometric test and has control criteria for many vital functions. It is found in biomechanical institutes, gyms, medical and sports centers, police and army sports facilities and in our private homes. There are also treadmills for our animal friends, used by vets for rehabilitation after surgery or trauma.
Which one to choose
Before understanding how to train on the machine, you should evaluate what type of treadmill you want: if you need to simulate climbs, you need a machine that creates significant slopes and this criterion must accompany you as one of the first to influence the choice. Another aspect to consider: the engine power corresponds to the lifespan of your machine. Third factor: how fast you want to run or walk. The maximum speed 18km / h can be good as a base, already a 22km / h gives you the possibility to do workouts in which to work hard on the resistance.
Finally, length and width are useful values, they increase if the training is also intended for running and not just walking, so take this into account too; in other words, if your treadmill has a narrow, short design it is difficult to train well.
To be clear, the engines are quite powerful on 4 horses (think that 4.5 horses correspond to 3.3 kW) and the inclinations can be different (40% is really very valid as a value, it allows you to create important training programs) . To understand the values that correspond to the simulation of the descent, know that -5% corresponds to an average, basic value. This is generic information but it allows you to have a preliminary idea on which to create your preference and choose the machine that's right for you.
Benefits and contraindications
"King" of indoor training and home fitness, the treadmill has several benefits and some contraindications. Obviously this is not an outdoor workout, which offers benefits to the skin, lungs and refreshes the view with trees and paths, but it is still a good alternative, if or when it is not possible to train outside. The machine is a great ally of the heart, as it provides a programmable cardio workout on a gradually growing plan. You can monitor calories burned and heart rate and this is useful for those who want to increase the effort and keep track of their functional weight loss. It trains the lower limbs a lot and allows you to give muscle tone to the thighs and buttocks. You sweat a lot on the treadmill, so prepare a small towel or add a small outdoor fan to cool.
Some contraindications concern the impact on the spine, but this also in the case of outdoor running. The impact tends to "shorten" the spine due to small micro traumas. To overcome the cushioning problem, some treadmills are equipped with padded belts or have rubber elastomers. Furthermore, running on the treadmill is equivalent to running on a smooth surface that is always the same, as on asphalt, although less hard. Again, the recent prototypes have programs that simulate various types of terrain and this undoubtedly varies at least the exercise. It is always a machine, so the pace that is imposed risks being monotonous and not very training for the management of mass and balance. Obviously the car at home takes up space and does not provide distractions as it happens on a nice walk outdoors, but it is very useful in case of rain and also for this reason it is used more in the Nordic countries.
How to use it and how much to train
Before getting on the treadmill, you could explore the control panels with the machine off and with the instruction booklet, in order to enjoy your workout to the fullest. This allows you to start from the basics (switch off, switch on) and then understand if you want a pre-set workout or a manual workout and how to take care of choosing between the two. Once you understand the parameters you can explore the various programs. But how do you get on the treadmill once you become familiar with its functions? To get on, you need to put your feet on the side bars of the machine and place your hands on the side handles, do not go straight to the carpet. Turn on the car and start getting comfortable with a slow, relaxed pace. Once you have chosen the program, let yourself be guided and continue to check your posture. Do not get into the car when you are tired, especially if you are starting to get comfortable. Remember that whichever program you choose, moving your arms will burn more calories.
A good 30-minute treadmill workout allows you to activate the main metabolic functions, work the heart and the whole body by burning fat. Monitoring your heart rate allows you to understand if you are on the fat burning threshold or not. You can repeat it even 2-3 times a week, depending on your level of training. But how do you calculate the ideal heart rate to lose weight? Obviously it also depends on the personal tao. Let's take an example, if a person is 40 years old he must evaluate 180-40 = 140. If the person taken as an example remains between 135 and 145 beats here he begins to reduce the fat mass and slowly, increasing slope and speed.
It is very important to drink after training and make sure you get there with adequate hydration to replenish the lost mineral salts. Finally, stretching: it is absolutely forbidden not to practice it at the end of the session. The calf muscles and the posterior leg lodge should also be stretched by pushing against the wall, keeping the spine straight and bringing one leg extended backwards and then pushing the corresponding hip forward. A squat session is also excellent to stretch the spine well, always performed keeping the weight on the heels and without shortening the neck.