Perdi peso su un tapis roulant

Perdi peso su un tapis roulant

Il jogging è giustamente considerato uno dei modi più efficaci per sbarazzarsi del grasso corporeo in eccesso. Tuttavia, per coloro che stanno appena iniziando a visitare la palestra, è necessario conoscere alcune regole che aiuteranno a rendere gli esercizi di tapis roulant il più efficaci possibile.

Quante calorie puoi bruciare in 1 ora di esercizio

Il loro numero è direttamente correlato al ritmo di movimento scelto. In media, una sessione di un’ora elimina:

  • 250 calorie – con camminata intensiva;
  • 450 calorie – a un ritmo di corsa facile;
  • 700 calorie – quando si corre velocemente.

Con la corretta organizzazione del complesso di allenamento, il tapis roulant è un’ottima opzione per perdere da 2 a 4 o anche più chilogrammi al mese. Tuttavia, è importante liberare il corpo dallo stress eccessivo. Quindi, salendo sul tapis roulant, dovresti monitorare il tuo battito: le letture dovrebbero variare tra 120-140 battiti al minuto.

Chi non è adatto per correre

Tale allenamento è associato a un alto livello di intensità di stress sul corpo umano. Pertanto, tali attività dovrebbero essere abbandonate alle persone che soffrono di:

  • disturbi polmonari;
  • arresto cardiaco;
  • ipertensione;
  • angina, ecc.

Inoltre, le persone con peso corporeo eccessivo dovrebbero evitare carichi di corsa seri. L’esercizio intenso può causare danni alle articolazioni degli arti inferiori. Tuttavia, i simulatori moderni hanno molte possibilità, che ti consentono di scegliere il modo migliore per muoverti. Ad esempio, sostituisci la corsa con la camminata in una modalità che simula la salita.

Ecco alcuni suggerimenti per aiutarti a ottenere il massimo dal tuo tapis roulant:

  1. Non dimenticare di riscaldarti
  2. Quest’ultimo dovrebbe includere:
    • 7-10 minuti di camminata facile;
    • una serie di esercizi senza simulatore (tilt, swing, squat, solleva in punta di piedi).
  3. Non appoggiare le mani sui corrimano o inclinarsi
  4. Ciò può portare a uno spostamento del baricentro del corpo e a un aumento dello stress sulla colonna vertebrale. Le braccia dovrebbero muoversi liberamente ed essere piegate ai gomiti con un angolo di 90 gradi.Distribuire correttamente il carico
  5. Per evitare lesioni alla caviglia o al ginocchio, atterra sulle punte dei piedi, quindi trasferisci il peso sull’intera area del piede.Alternare le modalità di funzionamento del simulatore
  6. Non dovresti lasciarti trasportare e condurre l’intera lezione in modalità di corsa intensiva. È meglio alternarlo a una camminata veloce. Il tempo di allenamento ottimale per i principianti è di 30 minuti. Gradualmente può essere aumentato fino a 1 ora.Guarda il tuo respiro
  7. Ogni inspirazione o espirazione dovrebbe corrispondere a due passaggi. Una discrepanza tra questi indicatori ti dirà che hai scelto una velocità di movimento troppo alta.Non correre a stomaco vuoto
  8. Soprattutto quando si tratta di allenamenti mattutini. Non hai nemmeno bisogno di mangiare troppo. Tuttavia, un po’ di frutta, qualche cucchiaio di porridge e un bicchiere d’acqua 40-60 minuti prima dell’inizio delle lezioni non interferiranno sicuramente con te. Ma è meglio rifiutarsi di mangiare subito dopo la fine dell’allenamento.Scegli le tue scarpe con saggezza

Ricorda che durante la corsa il carico sulle gambe aumenta di circa 5 volte rispetto alla normale camminata. Pertanto, le scarpe da ginnastica dovrebbero essere scelte tenendo conto delle caratteristiche anatomiche degli arti inferiori (collo alto, piedi piatti, ecc.). In caso di dubbi, è meglio consultare un medico ortopedico.

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