How To Choose a Treadmill

Treadmills are machines that allow you to power walk or run indoors. The individual models differ from each other both in their construction, properties and accessories. Before buying a treadmill it’s a good idea to find out which one will best suit your requirements.

Why buy a treadmill?

Improves overall physical condition
Helps prevent cardiovascular disease
Supports natural movement
It allows you to run even in bad weather conditions

Frequently asked questions

Who are treadmills for?

For those who want to run whenever they feel like it or live in areas where there aren’t good weather conditions for running outdoors. Some may live in places where it is difficult or even dangerous to run, such as right on the main road, where it is far to a suitable path. You will also appreciate treadmills in winter, when there is ice everywhere, in rain or very windy weather, when running is unpleasant.

At what heart rate do I lose weight the fastest?

You burn fat in the aerobic zone (65 to 75% of the maximum heart rate), because your body is sufficiently supplied with oxygen. In layman's terms, you will recognize the aerobic zone by not gasping and being able to say a continuous sentence. The simplest formula for calculating the maximum heart rate is 220 (230 for women) minus your age, i.e for example a 35-year-old man should have a max of approximately 185.

You can get a more accurate value of your maximum heart rate by the following calculation:

• Women: 209 – (0.9 × age)
• Men: 214 – (0.8 × age)

Is warming up and cooling down before and after running necessary?

Warming up before exercise or stretching/cooling down, is not a waste of time. A thorough warm-up before running will help prevent muscle injury and get your body to optimum operating temperature where it performs better. The cool down and stretching helps to regenerate and prevents sore muscles.

Before running, do a short stretch and move your joints. Go through the runner’s alphabet in your head. Before the exercise itself, it is good to jog for 5 - 10 minutes. After your training, stretch just as you did before your exercise, but stretch more deeply and stay in them a little longer (about 10 seconds). Stretch the muscles slowly and deeply.

Treadmills

To improve fitness and lose weight
Suitable for year-round running
For beginners and experienced runners

Basic parameters for selecting a treadmill

Dimensions and load capacity

Treadmills vary in width, height and length. Before you buy a treadmill, keep in mind that there must be enough free space around and especially behind the treadmill to prevent injuries, for example in the event of a fall or overstepping.
It is important to keep in mind the load capacity of the treadmill. It should always be about 20% higher than your weight.

Motor

Motorized treadmills are powered by a motor with a power of usually 1 to 6 horsepower (HP). The heavier the runner and the more often they want to train, the more powerful the engine should be. 1-2 HP is enough for walking, for runners weighing up to 100 kg, a 4 HP motor is enough. Usually the more powerful the engine, the quieter it is.
Magnetic, or non-motorized belts are more affordable than motorized belts. But running on them is more physically demanding, because the runner has to move them on their own and keep them running.

Running surface

Do not skimp on the length and width of the belt. The longer the belt, the more you can stretch without the risk of falling or injury. The faster you plan to run on the belt, the wider and longer the belt you should be.

More advanced models have the option to adjust the incline, simulating running uphill. It is also possible to choose a belt with suspension, which reduces the load on the joints, and running on it is healthier.

Gear

Treadmills are available in several different types, from individual belts to machines with handlebars, computers, chest belts and even built-in fans. Of course, the price of the device also increases with more modern equipment. However, a computer measuring the distance traveled is practically a necessity - without measuring the results, it is more difficult to improve. To reduce weight, you need to adjust your pace to maintain your ideal heart rate and achieve efficient burning of calories.

Glossary - Treadmills

Runner’s alphabet

It is used for stretching, but also to strengthen and improve coordination. The runner’s alphabet includes:

• High knees – bring your knee up to above your abdomen. Take turns. Move either in place or slightly forward.
• Skipping – you perform a similar movement as a lift and lift your knees slightly. Followed by a high skip, when you raise your knees higher.
• Quads – bend your legs alternately as if you wanted your heel to touch your buttocks.

• Taps – are jumps with a bounce from one leg, where the leg used to bounce remains outstretched and you bend the other leg so that the knee points forward.

• Running backwards – when running backwards, look forward and do not turn your head. Start slowly and slowly accelerate.

• Jumping from side to side – known as galloping aside. Step forward, jump up and join your legs in the air.

• Running sideways – the so-called "ballerina". Alternately place one foot in front of and behind the other.

Aerobic and anaerobic zone

You are in the aerobic zone when your intake and output of oxygen during exercise is in balance. You are not out of breath and you can talk relatively easily. You can enter the anaerobic zone after crossing the anaerobic threshold, which is the border between the two zones. This is a high-intensity sports performance, starting from your comfort zone. So sprint, running uphill or exercising in the gym. Muscles build up and you breathe a lot more heavily.

Glossary