The benefits of the run, tips and important information

What are the benefits of a treadmill? How do you work to improve your health safely? The most important information about the treadmill in the following article.

Benefits of the treadmill:

1. Improve heart health

Regular aerobic exercise, such as walking with a treadmill, may help improve the health of the circulatory system. This type of exercise may help:

1.  Lowering blood pressure levels.

2.  Raising levels of good cholesterol in the body versus lowering levels of bad cholesterol.

3.  Improve heart muscle health.

4.  Strengthen blood circulation.

2. Losing excess weight

One of the potential benefits of the treadmill is that it may help stimulate excess weight loss, especially if it is used regularly for walking and running with a healthy diet.

Walking or running on a treadmill may help burn calories, as it is possible for a person weighing 70 kilograms to burn approximately 280-460 calories in just one hour while using the treadmill.

3. Strengthen bones and muscles

Among the potential health benefits of the treadmill is that it may help improve the health of the musculoskeletal system in general. Regular use of this device for walking or running may help:

1.  Improving the health of the muscles of the lower half of the body, such as: the muscles of the buttocks, and the muscles of the legs.

2.  Increasing bone density and strengthening it, especially if the treadmill is used for jogging every two days, while making sure to run in a healthy body position.

3.  Strengthening the muscles of the middle area of ​​the body, such as: the abdominal muscles, and these muscles play an important role in improving the posture and straightening of the body in addition to improving the body's ability to withstand exercise.

4. Relieve menstrual pain

Using a treadmill may help treat menstrual pain, especially acute pain or the so-called dysmenorrhea.

One study showed that exercising with this type of exercise machine may help relieve menstrual pain, and the more regularly a woman uses the treadmill for a longer period, the less pain she feels during her period.

So instead of lying around waiting for the pain to go away during your period, running or brisk walking on a treadmill may be the answer.

Disadvantages and disadvantages of the treadmill

Despite the many benefits of the treadmill, exercising with the wrong treadmill may have some disadvantages and disadvantages. Here is a list of the most prominent ones:

Possible negative effect on stature.

• Back and joint pain.

• Stimulating the loss of muscle mass in some cases.

• A worsening of the health condition and an increase in some health problems, especially when

•  the treadmill is used by these groups:

• People who have recently had a joint injury.

• People with pain in the lower back.

• People who have heart problems, or who have recently had a heart operation.

• To avoid possible damage to the treadmill, it is preferable to consult a doctor and a fitness expert before starting to use this type of exercise equipment.

Important tips for using the treadmill

To obtain the various benefits of the treadmill and reduce your chances of any damage while using this type of exercise equipment, be sure to follow the following tips and instructions:

• Do not hold the handles of the treadmill against your torso while exercising, as this can cause misalignment and posture.

• Don't arch your shoulders or look down while on the treadmill, but try to look forward throughout the exercise, pushing your shoulders back.

• Take advantage of the different options that come with the treadmill, such as: changing the treadmill curve up or down, adjusting the speed, monitoring the heart rate, and monitoring the calories burned.

   

• Use your hands correctly and effectively while exercising on the treadmill, by:

• Bend the arms from the elbow at a 90-degree angle to the body.

• Moving the arms from the shoulder joint as if you were trying to push them back.

• Avoid bending forward during the exercise.

• Make sure to choose the right athletic shoes, as some sports shoes are not designed for running.

• Make sure to use it gradually to reap the benefits of the treadmill, by starting with a warm-up period of several minutes in which the speed of the device is slow, then raising the speed to start the actual exercise, and then lowering the speed again with the end of the exercise period for a few minutes before stopping the device.