Aerobic Treadmill Exercise
Aerobic
treadmill is a simple way to increase your heart rate as you increase
the pace
a little as each minute passes, going from a slow walking to a fast
walking or
even jogging. Exercise must be strenuous enough to raise your heart
rate into
your target zone, usually between 70 and 80 percent of
maximum.
Aerobic
exercise means how well you are able to take oxygen from the atmosphere
into
the lungs and then into the blood and pump it through the heart and
circulatory
system to working muscles, where it is used to oxidize carbohydrate and
fat to
produce energy.
When you engage in an
exercise such as walking or jogging using treadmill or without at a
level above
your normal daily activities, you over load the muscles and their
support
systems, including the heart and lugs. If you repeat the aerobic
treadmill
exercise regularly e.g. every day or every other day your body begins
to adapt
to the overload imposed by the exercise.
This is called many
adaptations the
training effect, the exercise somehow signals muscle fibers and support
systems
to undergo changes that will permit more exercise in the future. How to
get best out of your treadmill exercise and what is the best speed and
pace for you refer to
treadmill trainer.
Aerobic
exercise if preformed often enough, you will improve your aerobic
fitness and
as fitness improves you will further enhance your health, appearance,
vitality,
and quality of life. Other benefits include, mental alertness, e.g.
ability to
handle stress, a better attitude and emotional lift. Aerobic exercise
helps
keep our brain chemicals in balance. One group of chemicals that are
produced
in abundance through aerobic exercise, are endorphins. These brain
chemicals
tend to relax us and give us an ability to cope with stressful
situations in a
far more relaxed manner.
Studies
Reveal Benefits of Aerobic Treadmill Exercise
Studies
consistently show health benefits of exercise for being aerobically
fit. These
health benefits extend to every area of life, from strengthening your
heart to
reducing your cholesterol levels to increasing your flexibility, all of
which
adds up to feeling, working and playing better. In 1996 surgeon general
of the United States released a report that linked aerobic
exercise with the
prevention of several serious chronic diseases such as heart disease,
stroke,
diabetes and cancer.
Many scientific studies
confirms the self-evident, running on a treadmill works as well as, and
often
more efficiently, than other forms of aerobic exercise. University and
research
groups have repeatedly conducted tests using a variety of stationary
aerobic
equipment, to compare the efficacy of treadmills, cross-country ski
machines,
exercise bikes, and aerobic riders in burning calories.
Reports by the
Journal
of the American Medical Association, the American college of sports
medicine,
the University of New Mexico, the
medical college of Wisconsin, and a number of other institutes and
groups, come to the
same conclusion. Regardless of an individual’s gender,
height, weight or
fitness level, treadmills burn more calories per hour than other
devices. These
studies demonstrate the supremacy of the treadmill
for exercise.
Tips
for Aerobic Treadmill Exercise
- Warm
up before first, start out doing the same exercise you are going to use
for the
workout at an easy pace for a few minutes. Then start a regular
intensity
workout, for example if wanted to run, start with easy jogging or even
walking,
depending on your fitness level.
- Run or walk with
your back comfortably straight, your head up, and your shoulders
relaxed.
- When jogging, bend
your arms hold your hands in a comfortable position, and keep arm swing
to a
minimum. Pumping action will increase with more speed.
- Swing your legs
freely from the hip with no attempt to over-stride. 5. For new runners
is
recommended the heel to toe foot strike, because this technique is the
least
tiring. Land lightly on the heel and roll forward to push of the ball
of the
foot.
- After intense
aerobic exercise it is important to take 10 minutes or so to cool down.
Do not
stop straight away, for example after a long run or jog on a treadmill
reduce
the speed for walking pace, keep walking for a few minutes and
gradually stop.
Final Word
Aerobic treadmill exercise is
great way to loose weight and get in shape, one of the fastest ways to
loose
weight is by Aerobic exercise and treadmill is one of the best exercise
equipment for this type of exercise. It will help your blood flow,
reduce the
risk of cardiovascular disease and most importantly it will help you
get in
shape.
Related
Articles
Aerobic
Treadmill for weight loss
Aerobic
treadmill is an excellent way to loose weight and stay healthy. Losing
fat
requires burning more calories than you consume, you don’t
have to be a runner
or weight lifter to efficiently burn the extra calories.
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