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Running on a treadmill always seems a bit odd for the first-timers. But it does benefit the serious runners to never miss their daily run due to bad weather conditions or the current pandemic situation. To gain successful results from treadmill running, you must know a few important tips. These essential tips are for treadmill runners who have just started using a treadmill.
Warming up before you start your early morning run is important as your body needs to stretch out and breathe in order to take the pressure of running. A good warm-up increases your heart rate and increases the oxygen flow in your body. Instead of jumping right away on the treadmill for a sprint, start with a 5-minute walk or easy job and slowly increase the pace.
Learn the functions
The treadmills today provide a lot of functions to improve the quality of your workout. When you are in a gym, learn the functions of the treadmill from your trainer, or refer to the guidebook if you just ordered a new treadmill for your home. Functions like the heart rate monitor, calorie burn calculator, pre-sets, and speed display can help you out in customizing your work out session.
Use a little incline
Indoor running cancels effective natural factors like wind and rough terrain. You can add a bit of difficulty for your treadmill by inclining it 1-2% for an uphill running feel. However, take your time to increase the inclination based on your comfort. When you feel running is becoming easier, challenge yourself with an increase in inclination. At the same time, do not make it too steep to strain your ankles, hips, and back.
Do not look down
Drop the habit of looking down at your console as soon as possible. Checking your console every minute for how much time or distance is left with distracting you from performing better. You cannot maintain a good running form if your mind is distracted by the buttons and display. It can also hard your body posture, which can lead to back pain.
Buy a quality treadmill
Having a good workout requires a quality treadmill. It will motivate you to wake up every day and run a few miles. You also need to make sure that a treadmill is strong enough to bear with the pressure of your body as well as the other family members who will be using it. A 500 lb weight capacity treadmill is considered an ideal choice for all size users. Investing in a better quality treadmill will ensure the long run than the cheaper ones that may need replacements sooner.
Stay hydrated and cool
Running will make you dehydrate faster. When you run outside, the air automatically cools down your body, but when you are running inside a room, you need to take the right steps to keep yourself cool and hydrated. Keep a bottle of water or an energy drink near you and drink at least 4-6 ounces after every 20 minutes of running.
During this pandemic season, many former fitness freaks have lost their touch with the gym equipment. Even though people are trying to stay fit during these quarantine situations, the gym is something that everyone is missing. Now everything is going back to how it was, and people will be joining back the gyms once again. But will they have the same grip and practice on the equipment? The only way to find it out and prepare to get back into the gym with style is to create your own gym at home. Who knows, maybe you will start liking your home gym more and save up on paying the pricey gym fees. But, before you open a gym at home, there are a few things you need to consider.
Consider the space you have
Do not start buying things online unless you know that you can fit them in your home. The first major step to open a gym at your home is to figure out how much space you can provide for it. If you are a true gym freak, you will want to work out until you pass out, and you do not want to have the equipment lying around in your living space for the rest of your day. Do not use the same space for living and working out. After that, choose the equipment based on the space that is available to you.
Buy the essentials first
According to your exercise routines and the body parts you are focusing on, pick your gym equipment with priority. Find out the alternatives for big units and compare the products before purchasing. You may also find two similar products like the trx home vs pro, so you need to make sure how long you will be working at home to figure out how effective the equipment should be. Some essentials at your new home gym should be a yoga mat, resistance bands, kettlebell, and some necessary weights.
Check your budget
Do not forget your budget while planning the equipment for your gym. Soon the gyms may open back, and you may have to pay way fewer fees at the gym compared to the equipment that you are planning to buy. Make reasonable decisions while planning your budget. Consider whether you want a temporary gym or a life-time home gym. Try to find a good bargain whenever you can.
Add motivation and accessories
One of the reasons why you workout continuously without giving up at the gyms is the ongoing music that does not let you stop. Even if you have a short space, decorate it with the right plants, music, lights to enjoy working out. Do not suffocate and punish yourself by working out in a hot closed environment. Make the right space plans and keep everything from a water bottle, towels, and speakers in your gym space. You can also consider bringing the TV in your gym space to enjoy your favorite TV show while working out.
Fitness requires massive amounts of motivation and inspiration. Lucky are those that can motivate and inspire themselves without having to depend on an outside source. But some of us aren’t that lucky, and we depend on inspirational speeches and motivational songs to get us on that treadmill. TED is a non-profit organization that aims at spreading motivation and inspiration for the betterment of our lives. They gather famous personalities and successful people from around the world to inspire and motivate people in various fields. Here are some of the best TED talks, after listening to which you can’t help but subscribe for membership in the gym.
Why people find exercise hard by Emily Balcetis
Emily Balcetis is a Social psychologist, who talks about how some people find exercising much harder than the others and fail to keep their weight gain at bay. She provides a solution on how to tackle this problem that is associated mainly with mental ability.
Were you born to run? By Christopher McDougall
In his talk, Anthropologist and author Christopher McDougall talks about the benefits of running and also quotes ‘those who run are those who survive’. He seeds the idea of running for fitness in people’s minds and how they can change one’s life and lifestyle.
How an obese town lost millions of pounds by Mick Cornett
It is an exciting talk which centres the city of Oklahoma. It was once declared as the most obese and unhealthy city in America when Mayor Mick Cornett dedicated to taking matters in hand and incorporated specific changes to the entire city. These changes, when incorporated in everyone’s lives, the city almost lost a million pounds.
Try something new by Matt Cutts.
Matt Cutts, a Google employee, talks about how everyone strives to try something new every single day. He gives an idea of trying something new every day for a month is enough to make it a habit and long enough to get frustrated. After listening to him talk, at least 80% of the crowd present in the arena promised to try something new, every day.
To every child regarding food by Jamie Oliver
Jamie Oliver is a celebrity chef who cooks delicious meals every day. Apart from his delicious meals, he also serves the idea about the obesity epidemic and how it is spreading to an alarming rate. His speeches and talks have helped millions in the UK and the US, lose the obesity disorder and gain a healthy lifestyle.
Why dieting does not work by Sandra Aamodt
For most of us, dieting forms a significant part of our lives, but in her speech, Sandra Aamodt talks about how dieting can only be a short term goal but not a long term achievement. She also emphasizes how it can only cause harm and get no good out of it, in the long run.
Listening to these famous personalities talk and inspire us can change our lifestyle in many ways. At least if the result is not immediate, it can gradually seed the idea of a healthy and balanced lifestyle in the minds of others.
In a parallel world, we dream of hitting the gym every day and break a sweat doing our favourite exercises. However, sometimes life gets the better of us, and we’re not able to hit the gym. We’re here to tell you that this does not mean you cannot stay fit at home.
Doing some basic everyday tasks can boost your fitness levels in the ways you can’t even imagine. Here are few of such fitness activities that you can try immediately at your house.
This can excite many shopping enthusiasts. Yes, shopping is a form of exercise that can increase your fitness level. Why? Because it involves walking around. Imagine you’re shopping for clothes or grocery at a mall; you walk a considerable amount of distance that increases your metabolic rate. A walk around a shopping mall can burn up to 200 calories per hour. Now you know where to go if you feel your fitness levels going down.
Whether you’re vacuuming the floor, cleaning the dust or sweeping, you have some movement in your body that can burn quickly up to 150 calories per hour. Practising these activities every day not only keeps your house clean but also boosts your fitness levels.
Shovelling the snow
In countries where it often snows, you know how much of a task it can be to clear the snow in the area. Shovelling off the snow is an aerobic activity that increases the strength of your hand muscles and keeps you fit. On average it burns up to 200 calories per hour.
Taking the stairs
We all know the benefits of taking the stairs over an elevator, but hardly a handful of them put it to practice. It works your glutes and hamstrings, whilst burning a massive amount of calories. Couldn’t hit the gym on a leg day? You can make it up by taking the stairs wherever you go, work, school, apartment or your own house.
Gardening is an underrated activity that most people neglect or “get it done” by a gardener. It involves getting your hands dirty and also planting the seeds and watering, that includes a good amount of walking around and strength. Gardening regularly not only refreshes your mind but also increases your fitness levels in the long run.
We get it if you can’t walk to the office, college or school. But one thing you can practice every day is parking your car or bike a little away from your destination and get that 10-minute walk. In this busy schedule and fast-paced life, we hardly have time to walk for 30 minutes every day. If you can make this a habit, the results can pay off in the long run. Another alternative is to cycle to work or college every day. It is an aerobic exercise that can increase your strength and stamina.
If you’re not able to hit the gym or get enough physical activity every day, you can include the steps mentioned above in your routine and immediately notice the difference in your fitness levels.