How long should I run on a treadmill
Treadmills are a great trainer, which is in many gyms. With its help a person can regulate your heart rate while running, measure your running speed, set the stride length and resistance level.
In operation, this machine is an indispensable device for every person who wants to bring your body in order to warm up before training. Running on a treadmill need to make in every training program, as it is an aerobic
exercise that is great for training the heart.
To deal with this simulator, it is not so difficult, the most important thing is to figure out how much you need to run on a treadmill to exercise without harming yourself, and only benefit. About this detail and we’ll talk.
THE IMPORTANCE OF HEART RATE WHILE RUNNING ON A TREADMILL
Many athletes don’t use this simulator, only due to the fact that they are afraid to lose recruited muscle mass. If more you delve into the work of the body, we can understand that the effect of the run depends on the heart rate during aerobic exercise. For example, 60-70% of maximum heart rate gives excellent results in terms of burning fat. If a person runs with 50-60% heart rate reduction, this is a fairly low load, which produces a minimal effect on the muscles of the athlete and burns a small percentage of calories. That is, if you will be running at a moderate pace, you will be able to warm up the muscles and to protect themselves from loss. To calculate maximum heart rate, use our calculator here .
HOW LONG SHOULD I RUN ON A TREADMILL?
In addition to heart rate, of course, is to pay attention to the length of the run. To determine how much you need to spend time on this aerobic exercise, you should decide what goal you are pursuing on your training. In principle, the formula is quite simple:
How long should I run to lose weight? If you want to lose weight, you need to run 20-30 minutes with heart rate at about 60-70%. This is the most effective and safe heart rate range, which will help to lose weight.
If you go to the gym to gain muscle mass without fat. you need to pay aerobic exercise less attention and focus on strength training. To run, in this case, it should be about 10-20 minutes with a heart rate of 50-60 percent of your maximum heart rate.
In that case, if you just want to keep fit, enough to run about 30-40 minutes at a moderate pace.
If you cardio withdrawn in a single day, the maximum should be run no more than an hour, choosing for themselves and their requests to the right level of heart rate.
It is also very important to point out the individual characteristics of the human body. Scientists identify several body types, each of which they made common features, from which a person may start when selecting a training program and so on. Actually there are three main types: ectomorph. mesomorph and endomorph. Each type has different characteristics and features of the body. If you take endomorph, is a person who has a tendency to gain excess weight in the form of fat. If you take into account ectomorph, it is quite a thin man, prone to rapid loss of muscle mass, but with a set of excess fat in this type there is no problem. As for mesomorph, this is the best body type, who from birth has a fairly well developed muscular system. In order to determine what body type think about is you, I suggest you pass the test from our website here .
How to run on the treadmill each individual body types:
If you’re ectomorph, you need to reduce the duration of running, but not eliminate it completely from your training program. Training on a treadmill, you can include the beginning of your training as a warm-up. To warm the muscles can be run from 5 to 20 minutes.
Endomorph should focus on aerobic exercises, as they have constant problems with being overweight. This type of physique should run 20-30 minutes with 60-70 percent of the maximum frequency of the cardiac pulse.
How to run on a treadmill to mesomorph? They have everything a lot easier. It all depends on the objectives of people with this body type. For example, if the athlete is on the dryer, you need to spend more time on the cardio, jog about 20-30 minutes at a fast pace (60-70%). If people on mass, you can do this combination: 10 minutes of running raiding the track as a warm up, then strength training, then 20 minutes of hitches. The warm-up and zamieny running to do with a heart rate of 55-60 percent level.
Remember that in any case to run on a treadmill you need. Such activity promotes health, improves the cardiovascular system, increases the volume of the heart, helps to lose weight or even to gain pure muscle mass.
Also, we should not forget that the training effect depends on the correct and balanced diet. For example, if you reduce aerobic exercise and will train at mass, performing strength training, without proper nutrition the effect of the training will be. The same thing would happen if you intend to lose weight. Even if the person will run for 2 hours without proper nutrition no effect will not be as harmful to health.