The electric treadmill has recently become very popular as a weight control and exercise machine in the home, gym or sports club. The electric treadmill is among the most effective types of exercise equipment – if you know how to use them.
Information about electric treadmill.
Cardio exercises are important for health. But many older men have difficulty reaching the recommended number of 150 minutes of moderate exercise – strength per week. Some people may have limitations that prevent them from doing regular cardio exercises such as walking, running, or swimming. But there may be another option: an electric treadmill gym.
“While electric treadmill seems boring, they can be a good alternative to exercise, depending on how you use them,” says Dr. Adam Tinford, a doctor at the physiotherapy and rehabilitation department at Harvard University’s Spolding Hospital. There is a lot you can get from the treadmills by just pressing the button and start walking.
Benefits of using electric treadmill.
The machines can target the body’s major muscle group, which the elderly need to strengthen to improve balance and endurance, such as the thigh, leg muscles, muscles, and back muscles of the leg.
It can also be useful for people recovering from an injury or surgery,” says Dr. Tennford. Especially as you can control speed and power, and it is equipped with a razor for further support when needed.
The electric treadmill provides a safe environment, free of unexpected steps and bad weather conditions. Another advantage is that they can be programmed for individual drills. “You can quickly change the speed and inclination to focus on specific targets,” says Dr. Tenford.
Most electric walkers monitor power by hand sensors that measure heart rate, but this is not the most accurate way. There is a better way to measure the effort you make, called the rate of effort. This includes arranging how hard you are working on a scale of 1-10, 1 low and 10 high. For example, an average of 5-7 corresponds to a moderate level of strength and you are working hard, but you can maintain that rate and do not strain yourself.
Exercises on electric treadmill.
Here are three procedures for electric treadmill you can add to the exercise program that addresses the different needs:
Speed, stamina, and muscle building. Whatever your choice, do it for 10 minutes at first. Then begin to climb gradually until you reach 20-30 depending on your ability.
Take your time to warm up for 5-10 minutes, the time you walk at a slow speed. I do the same thing in the end so cool.
This helps reduce injury risk and improves recovery after exercise. You may also need to start at a lower level initially – about 4-5 on the effort scale – and then increase over time.
“Do not assume that you have to train at a certain speed if you do not achieve today’s goals,” says Dr Tenford. For example, if you do not sleep well at night, you may need to train at a slower pace and less force to achieve the same normal effort. (Always talk to your doctor first about starting any exercise program).
Incline (endurance and muscle building). The slope setting generates more muscular activity than walking on a flat surface because you are working against gravity. In a small study in 2014 in the Journal of Walking and Standing, walking on the treadmill may be useful for those suffering from knee arthritis or knee replacements.
Start walking at a zero gradient in a 3-4 hour effort scale. Then increase the gradient to 1 for another minute or two. Repeat the procedure until you reach the slope level where your effort scale is from 5 to 7 and try to maintain it for a minute or more. Then, reverse the procedure until you reach a zero regression level again. It is good to stay in a slope for a longer period or to exercise sports with less effort, so that you are more comfortable.
Intermittent high strength exercises (speed, bearing, and muscle building). Includes alternating between specified periods of high-strength work, and rest. High strength in the effort rate of 5-7, while you rest in the rate of 2-3. “High-voltage intermittent workouts rely on your individual effort, so adjust the electric treadmill to match the required voltage,” says Dr Tenford.
The idea of this procedure is to mix forces to make you work harder for shorter periods. It can be fun and break the monotony of exercise. Intermittent workouts are also ideal for people who have difficulty finding time to exercise. An online study published on April 26, 2016, by Plus and found that high-intensity intermittent exercise produces similar health benefits for longer duration of endurance training.
Start with a relatively high strength until you get a rest rate of 1-3, during which you exercise for one minute and rest for 3 minutes. You can change the ratio to 2: 1 or 1: 1 or even work long periods with high power with shorter rest periods.
Change speed (speed and endurance). One advantage of electric grills is that you can control the speed. Many electric walkers have many types of previously programmed programs that vary in speed and inclination. They often place stickers, such as fat burning, cadence, hill climbing. As Dr. Tinford says: This can help increase cardiovascular health by changing the effort and there could be another way to change.
Choose one of the pre-programmed exercises and adjust the speed and resistance as needed to ensure you stay within the effort range of 5-7.
The basics of electric treadmill.
Consult your doctor before starting any fitness program.
Since the treadmill technology can vary depending on the brand, consult a professional trainer to review all machine functions and safety features.
Begin and each exercise with warm-up and cooling for 5-10 minutes.
Try to stay within the 5-7 range of 10 on the voltmeter.
Diversification in effort and action makes exercises enjoyable.