Treadmill Workouts: Nneɛma a Etu mpɔn a Wɔyɛ ma Fitness Levels Nyinaa

Wɔtaa to treadmill no din wɔ ɔkwan a ɛnteɛ so sɛ 'dreadmill.' Nnipa pii bu no sɛ ɛyɛ monotonous loop a wɔde nan biako si foforo anim.

Nanso, sɛ wɔde di dwuma yiye a, treadmills ka nnwinnade a wotumi de di dwuma pii wɔ apɔw-mu-teɛteɛ dan mu no ho. Wɔma wotumi di mmirikatu, ɔkwan a ɛkɔ fam, ne ntamgyinafo so pɛpɛɛpɛ a abɔnten mmirikatu ntumi ne no nsɛ kɛkɛ. Sɛ́ ebia wo botae ne sɛ wobɛtew srade so, wobɛtete wo ho wɔ mmirikatu mu, anaasɛ wobɛma koma ne ntini akwahosan atu mpɔn no, treadmill no yɛ wo nhwehwɛmu dan a wode bedi nkonim.

Wɔ akwankyerɛ yi mu no, yɛkyekyɛ apɔw-mu-teɛteɛ nhyehyɛe ahorow a wɔahyehyɛ a wɔayɛ ama apɔw-mu-teɛteɛ biara mu —efi nea ofii ase koraa so kosi ogumadifo a wagye din so.

1. Mfitiaseɛ Nhyehyɛeɛ: Ɔkyekyere Fapem no

Sɛ woyɛ foforo wɔ mmirikatu mu anaasɛ wosan ba bere a woagye w’ahome bere tenten akyi a, botae no ne sɛ wobɛkɔ so ayɛ nea ɛkɔ so daa na woasiw opira ano . Mma ahoɔhare ho nhaw wo; fa w’adwene si bere so wɔ wo nan so.

'Nantew-Mmirikatu' Ɔkwan no

Saa adeyɛ yi de kankyee a ɛwɔ nkɛntɛnso kɛse ba brɛoo.

• Bere tenten: Simma 30

• Incline: 1.0% (Ɛyɛ abɔnten mframa a ɛko tia ho mfonini)

Berɛ	Dwumadie	Nneɛma a emu yɛ den (RPE*) .
0:00 - 5:00	Ɔhyew a Wɔde Nantew	3/10 (Ɛnyɛ den) .
5:00 - 8:00	Nantew a Ɛyɛ Ntɛmntɛm	4/10 (Ɛyɛ nea ɛkɔ fam) .
8:00 - 9:00	Jog	6/10 (Ɛyɛ den) .
9:00 - 12:00	Nantew a Ɛyɛ Ntɛmntɛm	4/10 (Nneɛma a Wɔsan Yɛ) .
Tia Jog/Walk cycle no mu mpɛn 4
25:00 - 30:00	Cool Down Nantew a Ɛwɔ Hɔ	2/10 (Ɛyɛ mmerɛw yiye) .

*RPE = Rate of Perceived Exertion (1 te ase, 10 yɛ max mmɔdenbɔ).

Adwinnade Ho Afotu: Wɔn a wɔrefi ase no nya mfaso kɛse fi mfiri a wɔde ntama a ɛyɛ mmerɛw a wɔde abɔ nkwaa ho ban no mu. Hwɛ yɛn ahotɔ ne stable Ofie ne Aguadi mu Treadmills.

2. Mfinimfini Nhyehyɛe no: Incline a Wɔde Bɛba

Sɛ wutumi tu mmirika simma 30 a ahotɔ wom pɛ a, bere aso sɛ woma ahoɔden no yɛ kɛse. Sɛ́ anka yebetu mmirika ntɛmntɛm kɛkɛ no, yebetu mmirika a ɛso yɛ toro.

'Pyramid' Bepɔw so Foro no

Ntetee a ɛkɔ fam no fa akyi nkɔnsɔnkɔnsɔn (glutes ne hamstrings) no na ɛhyew calories pii kɛse a mmirikatu no nnya nkɛntɛnso kɛse.

• Botae: Boasetɔ ne Ahoɔden

• Ahoɔhare: Kura mmirikatu a ɛkɔ so daa (sɛ nhwɛso no, mph 4–6).

1. Ɔhyew-up: 5 mins @ 0% Ɔkwan a ɛkɔ soro.

2. Sɛnea Wɔforo no:

• 2 mins @ 2% Ɔkwan a ɛkɔ akyiri

• 2 mins @ 4% Ɔkwan a ɛkɔ akyiri

• 2 mins @ 6% Ɔkwan a ɛkɔ akyiri

• 2 mins @ 8% Ɔkwan a ɛkɔ soro (Peak) .

3. Asiane no:

• 2 mins @ 6% Ɔkwan a ɛkɔ akyiri

• 2 mins @ 4% Ɔkwan a ɛkɔ akyiri

• 2 mins @ 2% Ɔkwan a ɛkɔ akyiri

4. Cool Down: 5 mins @ 0% Ɔkwan a ɛkɔ soro.

Nea enti a eyi yɛ adwuma: Sɛnea Mayo Ayaresabea kyerɛ no, sɛ wode incline ka ho a, ɛma koma bɔ na ntini ahorow no yɛ adwuma kɔ soro, na ɛma w’apɔw-mu-teɛteɛ no yɛ adwuma yiye wɔ bere tiaa bi mu.

3. Nhyehyɛe a Ɛkɔ Anim: HIIT ne Ahoɔhare

Wɔ agumadifo a wɔakɔ anim fam no, cardio a wɔde di dwuma daa no nnɔɔso. Hyehyɛ HIIT (Ntetee a Wɔde Di Dwuma a Ɛyɛ Den) . Saa kwan yi pia wo VO2 Max na ɛma 'afterburn' nkɛntɛnso ba, baabi a wo nipadua kɔ so hyew calories nnɔnhwerew pii wɔ apɔw-mu-teɛteɛ no akyi.

'30-30' Mmirikatuo no

Hyɛ no nsow: Eyi hwehwɛ sɛ wonya afiri a ɛyɛ den. Treadmills a wɔtɔn a AC mfiri a ano yɛ den wom no ye ma eyi efisɛ ɛyɛ wɔn ade ntɛmntɛm wɔ ahoɔhare nsakrae ho.

• Ɔhyew: Simma 10 (Ɛho hia na wɔasiw opira ano).

• Set no (Tia mu mpɛn 8-10):

• 30 Seconds: Tu mmirika wɔ 90% mmɔdenbɔ mu (sɛ nhwɛso no, 9–12 mph).

• Sikɔne 30: Gye w’ahome (Huruw kɔ keteke kwan a ɛwɔ nkyɛn no so anaa nantew brɛoo paa).

• Cool Down: Simma 10 nantew.

Ahoɔden a Wɔka Bom

Sɛ wobɛsɔ wo ho ahwɛ ankasa a, fa treadmill ntamgyinafo ne fam apɔw-mu-teɛteɛ bom.

• Mmirikatu akwansin 0.5.

• Hop off: Pushups 20 + Squats 20 na ɛwɔ hɔ.

• Tia mu 4 rounds.

4. Sɛnea Wobɛhwɛ Wo Nkɔso

Worentumi ntu mpɔn wɔ nea wunsusuw ho. Nnɛyi treadmills a eye sen biara ba a wɔde nnwinnade a ɛbɛboa wo ma woadi data akyi.

Koma a Ɛbɔ a Wɔhwɛ So

Fa nsa mu sensor ahorow a wɔde ahyɛ mu anaa koko mu ahama di dwuma.

• Sradeɛ Ɔhyew Beae: 60-70% wɔ Max Koma a Ɛbɔ.

• Cardio/Endurance Zone: 70-85% a ɛyɛ Max Koma a Ɛbɔ.

'Nkasa Sɔhwɛ' no.

Sɛ wunni monitor a, fa ɔkasa sɔhwɛ no di dwuma:

• Low Intensity: Wubetumi ato dwom bi.

• Moderate: Wubetumi abɔ nkɔmmɔ nanso wuntumi nto dwom.

• High Intensity: Nsɛmfua kakraa bi pɛ na wubetumi aka bere koro mu.

Awie

Treadmill nyɛ adwinnade a wɔde yɛ osu nna kɛkɛ; ɛyɛ ntetee hokafo a ne ho akokwaw a obetumi ayɛ nsakrae wɔ apɔwmuden biara mu. Ɛdenam wo nhyehyɛe a wosakra wɔ boasetɔ a ɛkɔ so daa, nkoko so foro, ne HIIT mmirikatu mu so no, wohwɛ hu sɛ wo nipadua no renkɔ asasetaw so da.

Kae sɛ apɔw-mu-teɛteɛ a eye sen biara ne nea woyɛ ankasa. Fa nhyehyɛe a ɛne wo mprempren apɔwmuden tebea hyia fi ase, na nkakrankakra ma asɛnnennen no nkɔ soro bere a wo ho yɛ den no.

Worehwehwɛ afiri a ebetumi ne wo akɔ so? Hwehwɛ yɛn adwumayɛfo no mu Treadmills Catalog de hwehwɛ nnwinnade a wɔasisi ama adwumayɛ ne ahoɔden a ɛtra hɔ kyɛ.

Nsɛm a Wɔtaa Bisa (FAQ) .

Asɛmmisa: Mpɛn ahe na ɛsɛ sɛ mede treadmill no di dwuma?

A: Wɔ akwahosan nyinaa ho no, wɔkamfo kyerɛ mpɛn 3-4 dapɛn biara simma 30. Sɛ woretete wo ho ama adeyɛ pɔtee bi anaasɛ wo mu duru so tew a, wubetumi ama eyi akɔ soro akodu mpɛn 5 dapɛn biara, na wode nna a ɛnyɛ den ne nna a emu yɛ den afra.

Asɛmmisa: So nsateaa a wobɛkura mu no nye?

A: Yiw. Sɛ wokura keteke kwan no mu a, ɛtew calorie a ɛhyew no so na ɛsɛe sɛnea wutu mmirika fi awosu mu no. Ebetumi nso ama treadmill no ahoɔhare ho akontaabu ayɛ basaa. Tew ahoɔhare no ase kosi sɛ wubetumi anantew anaa woatu mmirika a wunkura mu.

Asɛmmisa: So treadmill mmirikatu betumi asɛe me nkotodwe?

A: Nokwarem no, mmirikatu a wɔde tu mmirika wɔ treadmill a ɛyɛ papa so no taa ye ma nkotodwe sen sɛ wubetu mmirika wɔ asphalt so. Hwehwɛ treadmills a ɛwɔ shock-absorption deck, a ɛma ahoɔden a ɛbɔ no sɛe.

Asɛmmisa: Bere bɛn na eye sen biara wɔ da no mu a wubetumi ayɛ apɔw-mu-teɛteɛ?

A: Bere a eye sen biara ne bere biara a wubetumi ayɛ nea ɛkɔ so daa. Nanso nhwehwɛmu ahorow bi kyerɛ sɛ anɔpa cardio wɔ mmuadadi tebea mu no betumi aboa ma srade ayɛ oxidation, bere a awia ntetee ma wotumi yɛ adwuma yiye esiane nipadua mu hyew nti.