444
The pros and cons of running on treadmills
Often in fitness have to deal with the myths or misperceptions about the running on a treadmill. Adequate information or non-existent, or reprinted someone else's unfounded speculation. Surprisingly, in sports of the higher achievements there is no single scientific understanding about the peculiarities of running in various conditions, and in the fitness industry, there is no correlation with sports developments in this aspect.
To indicate really existing features of using cross-country simulator, select the "pros" and "cons" of using it. This is absolutely a conditional value that can vary depending on the individual goals, special features and capabilities. Therefore, to solve specific tasks of each person must choose the most profitable and best options running.
PROS:
• The identity of the movement.
The thrill of running on the track and in vivo similar motor running and working the major muscles of the same (no matter whether we are moving on the surface or the surface moves underneath us), the track is well-coached technique: running is carried out at a steady pace, so as not to stomp on the track, the steps necessary to do a more soft and flowing.
• Depreciation and running belt.
Carpet absorbs well and helps to reduce stress on the knees, ligaments and the spine. The manufacturers claim that, according to their research, some tracks are able to absorb up to 40% of the shock load. And if still to consider that almost all fitness clubs have a certain posture and spine, most do not possess acceptable running technique and balanced development of core muscles correctly choose shoes for lessons, but still firmly believe in the myths and stereotypes, for many this is particularly important. On a perfectly flat surface there is no risk of injury, about any stumbling or stepping on the asperity. Most hard surface is concrete, then asphalt, dirt road, dirt tropic, rugged terrain. Tough treadmill can be compared with the terrain.
• The variability of programs.
You can install a variety of training programs or manually adjust the speed and incline and not to depend on the terrain.
• Climate.
No matter what the weather and do not need additional equipment.
• Comfort.
You can watch TV and with low-intensity training even to forget that run. No need to carry a bottle of water, it is easier (especially with mirrors) to maintain the correct technique of movements. Feeling ill or overestimating your capabilities, you can always stop and not continue running or step to the house. Extra comfort is an additional motivation.
• Team.
The fitness center always has followers, and not passers-by and dogs, the roads and cars.
• Competent coach can correct the errors and ensure optimal training.
CONS:
• The surface.
The coating of the treadmill has many advantages. But there are also disadvantages. When running outdoors, you run on different surfaces: stone, hard, soft, wet, dry and their various combinations and inclinations. Running on these surfaces creates difficulties, which increase the perception and the nervous and muscular system to recognize the impact of different types of soils. It is very important not only for runners, since this affects balance, strength, technique and running efficiency. The track surface is smooth and with a clearly specified program of amortization. For this reason, the body enters into a certain rhythm and is relaxed, i.e., not a full training: useful experience and load many systems already receive.
While running on the street or in the Park changing pace, cadence, step width, the balance of the total center of gravity and the local dynamic links, the soles of the feet encounter many natural obstacles in various forms: hard pebbles under his feet breaking twigs, soft leaves or grass, etc., the Composition of the surface varies, it can be gravel or asphalt, sand or earth, the surface may be dry or wet, slippery or viscous. With each step, the brain receives new information, which must be read and processed along the entire chain of impulses in the nervous system to perform movement. This exercise is important for the body no less than major cardiorespiratory changes or development of the muscular system, because largely determines the correct coordination of movements, their ergonomic design and calculation of the required effort. (By the way, this principle of functionality applies to exercise machines and free weights).
• Temperature and air.
Of course, running outdoors in nice weather, outdoors with nothing no pleasure in any time of the year. But in the city where you can run through the parks a little, and not always easily reachable. Usually in the fitness club is required to have air conditioners and humidifiers that maintain the right climate, but the temperature is below 18-20°C (ideal temperature for a marathon competitions and endurance is the temperature about 10°C) and humidity range of 40% -60%, and importantly, there is no convection (air movement) while running on the track, thus deteriorating the emission efficiency and heat dissipation, water evaporation and the thermal conductivity of air, which leads to overheating and excessive dehydration.
• Lack of natural aerodynamics.
In athletics and many other sports there are rules for the maximum power passing, counter or cross-wind during the competition and commit records. Marathon runners or cyclists, for example, use of pacemaker ("rabbit") or in turn to perform the role of lead "breakwater", which is setting the pace. Simulator – even perfect, but just a simulator movements. When exercising on a treadmill you do not overcome the natural and uneven air resistance, which creates the payload, so complex and constantly changing (speed, impetuosity, and multidirectional wind speed), what exactly is it to play impossible, you can try only partially to compensate for a fan.
When running the natural slope of the body forward relative to the vertical axis, is 4-6°. Simulator tilt is used at start and acceleration to create the inertia of motion, counteracting the bias force and is temporarily stored as neuro-muscular memory of the movements. But since this creates additional load on the muscles, the position of the body in a few minutes (if the onset of fatigue) finds the balance of center of gravity and straightens up to 2°-3°. The creators of the simulators don't do negative inclines paintings of racetracks, for safety reasons, allowing the rest freedom of choice. To simulate running in natural conditions, it is necessary to change the angle and use the fan, stroinosti flow which creates convection and negligible counter air resistance. And in imitation of the smooth running (stadium, arena), you must install the stable rise of 1°-2°.
• Reliance on the handrails.
Without delving into the depths of the biomechanics and anatomy (more on this in the next review), stating that reliance on the handrails can make a big difference anatomical technique of rectilinear motion to which the body is not adapted due to the lack of load in the nature. Torsion and rotation, which should be extinguished in the lumbar torso, partially amortiziruemoe in the underlying joints, creating significant torque, especially in the knee joint, leads to dangerous injuries. So if you need to relax, it is possible to reduce the angle of elevation or speed, in extreme cases, it is better to go with the moving paintings on the footboard.
• Limited space.
Running only in a straight path, without jumping, twists and turns. Can not fully make sudden acceleration and warm-up running exercises.
• Mood.
Often boring and monotone. There is a difference in psychosomatic and behavioral responses. When a person gets a real impression, trigger our animal instincts of self-preservation and learning, so that people automatically become more attentive even on a subconscious level. Although, I must say that the recurring day-to-day workout routine in the Park can do the trick, and people will largely lose this advantage.
• Cons cheap tracks — instability, poor shock absorption, a small running belt, etc.
So, knowing the peculiarities of running on a treadmill, you can use them to optimize the training depending on your goals. If there is no training or rehabilitation tasks, it is better to approximate running on the track to run in natural conditions. In General, for a constant change of speed and angle of incline is recommended to use preset training programs, change their training, if possible, and set your own.
You can use free mode, but not always convenient to constantly press buttons. Please use a fan and do not lean without the pressing need for handrails. Despite the fact that treadmills are good enough buffer, you should run in the correct running Shoe. Avoid monotonous routine of classes and change types of running, "terrain" constantly strive for the positive emotional background of training. A sound approach to training — the key to your success. published
Author: Vasily Pribylov
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: vk.com/perebaylov?w=wall8870503_9570
To indicate really existing features of using cross-country simulator, select the "pros" and "cons" of using it. This is absolutely a conditional value that can vary depending on the individual goals, special features and capabilities. Therefore, to solve specific tasks of each person must choose the most profitable and best options running.
PROS:
• The identity of the movement.
The thrill of running on the track and in vivo similar motor running and working the major muscles of the same (no matter whether we are moving on the surface or the surface moves underneath us), the track is well-coached technique: running is carried out at a steady pace, so as not to stomp on the track, the steps necessary to do a more soft and flowing.
• Depreciation and running belt.
Carpet absorbs well and helps to reduce stress on the knees, ligaments and the spine. The manufacturers claim that, according to their research, some tracks are able to absorb up to 40% of the shock load. And if still to consider that almost all fitness clubs have a certain posture and spine, most do not possess acceptable running technique and balanced development of core muscles correctly choose shoes for lessons, but still firmly believe in the myths and stereotypes, for many this is particularly important. On a perfectly flat surface there is no risk of injury, about any stumbling or stepping on the asperity. Most hard surface is concrete, then asphalt, dirt road, dirt tropic, rugged terrain. Tough treadmill can be compared with the terrain.
• The variability of programs.
You can install a variety of training programs or manually adjust the speed and incline and not to depend on the terrain.
• Climate.
No matter what the weather and do not need additional equipment.
• Comfort.
You can watch TV and with low-intensity training even to forget that run. No need to carry a bottle of water, it is easier (especially with mirrors) to maintain the correct technique of movements. Feeling ill or overestimating your capabilities, you can always stop and not continue running or step to the house. Extra comfort is an additional motivation.
• Team.
The fitness center always has followers, and not passers-by and dogs, the roads and cars.
• Competent coach can correct the errors and ensure optimal training.
CONS:
• The surface.
The coating of the treadmill has many advantages. But there are also disadvantages. When running outdoors, you run on different surfaces: stone, hard, soft, wet, dry and their various combinations and inclinations. Running on these surfaces creates difficulties, which increase the perception and the nervous and muscular system to recognize the impact of different types of soils. It is very important not only for runners, since this affects balance, strength, technique and running efficiency. The track surface is smooth and with a clearly specified program of amortization. For this reason, the body enters into a certain rhythm and is relaxed, i.e., not a full training: useful experience and load many systems already receive.
While running on the street or in the Park changing pace, cadence, step width, the balance of the total center of gravity and the local dynamic links, the soles of the feet encounter many natural obstacles in various forms: hard pebbles under his feet breaking twigs, soft leaves or grass, etc., the Composition of the surface varies, it can be gravel or asphalt, sand or earth, the surface may be dry or wet, slippery or viscous. With each step, the brain receives new information, which must be read and processed along the entire chain of impulses in the nervous system to perform movement. This exercise is important for the body no less than major cardiorespiratory changes or development of the muscular system, because largely determines the correct coordination of movements, their ergonomic design and calculation of the required effort. (By the way, this principle of functionality applies to exercise machines and free weights).
• Temperature and air.
Of course, running outdoors in nice weather, outdoors with nothing no pleasure in any time of the year. But in the city where you can run through the parks a little, and not always easily reachable. Usually in the fitness club is required to have air conditioners and humidifiers that maintain the right climate, but the temperature is below 18-20°C (ideal temperature for a marathon competitions and endurance is the temperature about 10°C) and humidity range of 40% -60%, and importantly, there is no convection (air movement) while running on the track, thus deteriorating the emission efficiency and heat dissipation, water evaporation and the thermal conductivity of air, which leads to overheating and excessive dehydration.
• Lack of natural aerodynamics.
In athletics and many other sports there are rules for the maximum power passing, counter or cross-wind during the competition and commit records. Marathon runners or cyclists, for example, use of pacemaker ("rabbit") or in turn to perform the role of lead "breakwater", which is setting the pace. Simulator – even perfect, but just a simulator movements. When exercising on a treadmill you do not overcome the natural and uneven air resistance, which creates the payload, so complex and constantly changing (speed, impetuosity, and multidirectional wind speed), what exactly is it to play impossible, you can try only partially to compensate for a fan.
When running the natural slope of the body forward relative to the vertical axis, is 4-6°. Simulator tilt is used at start and acceleration to create the inertia of motion, counteracting the bias force and is temporarily stored as neuro-muscular memory of the movements. But since this creates additional load on the muscles, the position of the body in a few minutes (if the onset of fatigue) finds the balance of center of gravity and straightens up to 2°-3°. The creators of the simulators don't do negative inclines paintings of racetracks, for safety reasons, allowing the rest freedom of choice. To simulate running in natural conditions, it is necessary to change the angle and use the fan, stroinosti flow which creates convection and negligible counter air resistance. And in imitation of the smooth running (stadium, arena), you must install the stable rise of 1°-2°.
• Reliance on the handrails.
Without delving into the depths of the biomechanics and anatomy (more on this in the next review), stating that reliance on the handrails can make a big difference anatomical technique of rectilinear motion to which the body is not adapted due to the lack of load in the nature. Torsion and rotation, which should be extinguished in the lumbar torso, partially amortiziruemoe in the underlying joints, creating significant torque, especially in the knee joint, leads to dangerous injuries. So if you need to relax, it is possible to reduce the angle of elevation or speed, in extreme cases, it is better to go with the moving paintings on the footboard.
• Limited space.
Running only in a straight path, without jumping, twists and turns. Can not fully make sudden acceleration and warm-up running exercises.
• Mood.
Often boring and monotone. There is a difference in psychosomatic and behavioral responses. When a person gets a real impression, trigger our animal instincts of self-preservation and learning, so that people automatically become more attentive even on a subconscious level. Although, I must say that the recurring day-to-day workout routine in the Park can do the trick, and people will largely lose this advantage.
• Cons cheap tracks — instability, poor shock absorption, a small running belt, etc.
So, knowing the peculiarities of running on a treadmill, you can use them to optimize the training depending on your goals. If there is no training or rehabilitation tasks, it is better to approximate running on the track to run in natural conditions. In General, for a constant change of speed and angle of incline is recommended to use preset training programs, change their training, if possible, and set your own.
You can use free mode, but not always convenient to constantly press buttons. Please use a fan and do not lean without the pressing need for handrails. Despite the fact that treadmills are good enough buffer, you should run in the correct running Shoe. Avoid monotonous routine of classes and change types of running, "terrain" constantly strive for the positive emotional background of training. A sound approach to training — the key to your success. published
Author: Vasily Pribylov
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: vk.com/perebaylov?w=wall8870503_9570
