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A Program Of Training On Treadmill For Weight Loss (Interval)

 

Training on a treadmill has a healing effect on the entire body: your blood pressure is normalized, improves the function of the cardiovascular and respiratory systems, bones are strengthened. Such aerobic exercise, which is running, develops your endurance. You saturate with oxygen the

entire circulatory system, improving muscle tone.

And all this in addition to gyrosigma effect! On average, the consumption of calories on a treadmill is 600-700 calories/hour. This figure may vary depending on the intensity of your workouts.

How to walk on a treadmill

Unfortunately single recipe of success there. Speed, duration, angle, and other characteristics you have to pick yourself up under your height, weight, age and level of training. Nevertheless, there are General guidelines.

During exercise on a treadmill your shoulders and chest should be straightened, tense press. The hands are also included in the work: they bent at the elbows at right angles and are counterrotating, which increases blood flow. Move slowly, gradually increasing the tempo from slow to fast.

Breathing is an important component of running performance on the track and on the street. If you breathe incorrectly, in a moment of stress the blood circulation is hampered, the level of blood oxygen saturation is reduced, which leads to disruption of metabolism. To avoid this, breathe deeply through the nose. If you have a cold or breathing so hard you just, inhale through your nose, and exhale take by mouth.

Disputes about whether it is healthier to run in the mornings or the evenings, have been raging for a long time. And in favor of each option has its own good reasons. If you have a morning time, start the day with a cold or contrast showers and Jogging on the treadmill! It will give you energy for a long day and will speed up your metabolism to deserve carbs for Breakfast. Evening jog will allow you to relieve the stress and soothe the mind in addition to all other effects running. What you would not choose the time to practice on the treadmill, it’s definitely more useful than lie on the couch.Training on a treadmill has a healing effect on the entire body: your blood pressure is normalized, improves the function of the cardiovascular and respiratory systems, bones are strengthened. Such aerobic exercise, which is running, develops your endurance. You saturate with oxygen the entire circulatory system, improving muscle tone.

And all this in addition to gyrosigma effect! On average, the consumption of calories on a treadmill is 600-700 calories/hour. This figure may vary depending on the intensity of your workouts.

How to walk on a treadmill

Unfortunately single recipe of success there. Speed, duration, angle, and other characteristics you have to pick yourself up under your height, weight, age and level of training. Nevertheless, there are General guidelines.

During exercise on a treadmill your shoulders and chest should be straightened, tense press. The hands are also included in the work: they bent at the elbows at right angles and are counterrotating, which increases blood flow. Move slowly, gradually increasing the tempo from slow to fast.

Breathing is an important component of running performance on the track and on the street. If you breathe incorrectly, in a moment of stress the blood circulation is hampered, the level of blood oxygen saturation is reduced, which leads to disruption of metabolism. To avoid this, breathe deeply through the nose. If you have a cold or breathing so hard you just, inhale through your nose, and exhale take by mouth.

Disputes about whether it is healthier to run in the mornings or the evenings, have been raging for a long time. And in favor of each option has its own good reasons. If you have a morning time, start the day with a cold or contrast showers and Jogging on the treadmill! It will give you energy for a long day and will speed up your metabolism to deserve carbs for Breakfast. Evening jog will allow you to relieve the stress and soothe the mind in addition to all other effects running. What you would not choose the time to practice on the treadmill, it’s definitely more useful than lie on the couch.

The program of running for beginners

Start with Jogging for 5-10 minutes. Set the speed of the track depending on the selected base rate (for example, if you want to run 10 km in 50 minutes, set the speed of 12 km/h). Run as much as will power, but not to the point of exhaustion. Setting the angle of inclination of the track in 1 degree, you can simulate actual running conditions.

Simple interval program

Start your workout by Jogging for 10 minutes. Then go to the run in 9 intervals of 2-3 minutes each. Alternate the intervals as follows: first, the interval with the acceleration or the change in the angle of inclination of the track in a few degrees, then the interval in a quiet pace, without tilting the track, and the next – again with acceleration or tilt. On every fifth “hard” interval increase the running speed or the slope of the road so as to gradually increase the intensity of your workout. Finish a workout Jogging for 5 minutes.

Progressive interval program

30 minute progressive run. This means that you start the workout with 5 minutes of Jogging and every 5 minutes increase the speed of the track by 0.5–1 km/h running Speed should reach its peak from 20 to 25 minute workout. These 5 minutes you will be ready for the full program, but in any case not to exhaust yourself. The last five minutes to run, gradually reducing the pace.