An example of aerobic exercise on a treadmill for beginners
Beginners always easy to find out from the mas of visitors gyms. They look confused and looking for a lifeline simulator, on which no clear instructions what to do — most often an exercise bike or a treadmill. related to cardio. However, despite the apparent simplicity of these shells to choose the right workout program for them is not always. Meanwhile, well-written leson plan is important for the formation of a beautiful figure and health.
WARM-up: 4-5 min. walk, starting with slow steps and building up to more intense walking (up to easy running). Heart rate (HR) should not exceed 50-60% of your max. Further, the banner on the front and back of the thighs, glutes and calves. Follow her slowly, drawing out the necesary
muscle no more than 20-30 C.
The MAIN PART: 10-15 min continuous working of low or medium intensity at 50-75% of heart rate. This can be fast walking, walking at a slant, or light Jogging. And the walk under the slope is the best option for beginners, as it allows at a low speed to perform fairly energy-intensive work, reducing the risk of injury.
HITCH: 3-4 min. walk, starting with a relatively high intensity and gradually reducing the rate to slow steps and then stop. Further the complex stretching, similar to what was after warm-up, but the duration of stretching the muscles increases to 30 or more. Smooth motion is maintained – no jerks.
Aerobic achievements are easy to lose, if you do not practice regularly. One or two clases will not change you and your health. Only the transition to a balanced diet, getting rid of bad habits and systematic training will allow you to have the dream figure.