Racetrack: all pros and cons

The racetrack is considered quite popular exercise machine both among professional athletes, and among fans. Such exercise machine even in the conditions of the small apartment can create an optimum situation for maintenance of a necessary tone of an organism and also for ideal sportswear. In this material we will consider what advantage is born in itself by this sports equipment and also we will find out the main differences of the racetrack from other exercise machines.

What muscles work

The racetrack is one of the most complex exercise machines which involve about 50% of all muscles of a human body in work. During the occupations on an apparatus the muscles of the lower extremities most actively develop. The muscles involved on the racetrack can conditionally be divided into two big groups: the main and additional.

It is possible to carry the following muscles to the main:

• buttocks — big and average gluteuses;
• hips — a quadriceps, biceps;
• shins are calves, front and back tibial muscles;
• feet — razgibatel and sgibatel of toes.

Treat to additional groups of muscles:

• biceps;
• triceps;
• the broadest muscle;
• two-headed and three-headed muscles of a shoulder;
• intercostal (external and internal);
• press;
• pelvic;
• podvzdoshno-lumbar.

Whether you know? The first racetrack was created in England in the 19th century by William Cubitt for tortures of prisoners in prisons. The device was the huge rotating wheel with steps on which convicts walked. This device was used in two purposes: for correction of prisoners by means of a hard work and for crunching of grain or pumping of water.

Than the racetrack is useful

The running exercise machine bears huge advantage for a human body. Except decrease in excess weight, this apparatus is capable to improve the general condition of an organism and also to stop various pathological processes. Being engaged on this exercise machine on a constant basis, through a short period you will be able already to feel what benefit is brought by daily preventive walking on the racetrack.

For weight loss

At regular trainings the run helps to lose excess centimeters on a waist even without special correction of a diet. The greatest effect of occupations on the exercise machine is observed in a stomach zone and also on a waist. During the trainings of all for an hour it is possible to lose not less than 300-400 calories, and at active run this figure increases up to 500–600 units.

The indisputable effect of run affects also metabolism. It is no secret that at most of people with age the speed of biochemical reactions sharply decreases because of what energy from consumption of food does not manage to be spent. It is one of the main reasons of excess weight. Occupations on the running exercise machine accelerate metabolism, starting natural processes of expenditure of excess fat.

For maintenance of the general condition of an organism

During run the organism is actively saturated with oxygen which is one of the main elements ensuring permanent functioning of all bodies and the systems of an organism. Thanks to it occupations on the racetrack help to restore natural processes of regeneration of bodies and fabrics.

Study features of run on short and long distances.

As a result of it daily occupations run can cause the general rejuvenation of an organism and also long remission of many illnesses.

For increase in endurance

At occupations on running exercise machines the load of body muscles increases that positively influences the general physical training. Finally trainings develop endurance that helps an organism to maintain daily physical activities more with firmness. Most brightly it is shown when running trainings are used for compensation of the deficiency of physical activity inherent in modern society.

Whether you know? In the middle of the 20th century in the territory of the USA the racetracks were actively used in the medical purposes. With their help the physicians tried to obtain improvement of a condition of lungs and heart at various sharp and chronic illnesses.

For a cardiovascular system

It is no secret that running physical activities represent a basis of the complex cardioprogram both in amateur, and in professional sport. They provoke short hypertensive effect which in moderate doses promotes improvement of work of all cardiovascular system. As a result of it positive influence on adjacent bodies and systems is reached. Under the influence of additional loading the heart and its muscle fibers get a necessary tone which ensures not only trouble-free operation of body, but also protection against different diseases. The light hypertensive effect of trainings affects also improvement of elasticity of vessels.

Read how it is correct to run on the street in the winter.

For a respiratory system

Cardiotrainings positively influence also activity of respiratory organs. The active physical tension of an organism at the person is resulted by the sharp need for an additional portion of oxygen. Thanks to it at runners the volume of lungs in comparison with other athletes considerably increases and also the resistance of respiratory bodies to various pathologies increases.

For strengthening and tone of muscles

During the running occupations, several groups of muscles get into active gear at once that, undoubtedly, affects the general physical shape of runners. In spite of the fact that such occupations do not promote growth of muscle bulk, frequent occupations on the racetrack help to involve many muscles which usually play a passive role in work. Thanks to it it is possible to strengthen muscles of a lower body in a complex. At active trainings, except increase in the general tone of muscles of a body, such loadings give the chance to create an ideal relief practically of all body.

For psychological state

Very few people know, but occupations run have the weakening effect capable it is not worse to improve an emotional state yogas or meditations. During the trainings the metabolism activization and also increase in speed of current of physiological liquids is observed. As a result of it the brain is sated with huge amount of oxygen that positively influences self-recovery of all nervous human activity. At the same time the increased development by an organism of hormones of joy — the endorphins capable to normalize an emotional state even at a long depression is quite often observed.

We advise to learn, than run is useful to human health.

Contraindications

In spite of the fact that the advantage of running occupations for a body is obvious, such trainings nevertheless have restrictions. First of all, it is not strongly recommended to be engaged on a path for run to people with diseases:

• the musculoskeletal device, including at osteochondrosis of any etiology;
• joints of the lower extremities and back;
• cardiovascular system and also at a hypertension;
• respiratory system.

It is necessary to avoid running trainings or to limit their quantity:

• during pregnancy (especially in 2 and 3 trimesters);
• at a SARS and flu;
• in case of remission of chronic illnesses;
• if the varicosity or other pathologies of vessels is observed.

Important! Before the strengthened cardiotrainings it is necessary to undergo surely comprehensive medical examination of an organism as sharp increase in physical activity can perniciously affect the course of sharp and chronic diseases.

Rules of safe and effective occupations

We already know what the strengthened running training, but that physical activities rendered really fast effect is useful to, it is necessary to follow the following rules:

1. Not less than 5 times a week are recommended to train.
2. Duration of each occupation has to be not less than half an hour, but no more than 40-50 minutes.
3. Throughout all training it is necessary to drink water.
4. Before occupations it is necessary to do the general warm-up of muscles and joints.
5. The training has to take place gradually: begin run with small speed, to the middle increase it, and at the end of occupation reduce.
6. At feeling sick during run it is necessary to reduce speed and to urgently stop occupation.
7. Optimum pulse during run has to make no more than 130 beats per minute.
8. The training should not cause excessive exhaustion of an organism.
9. Breath has to be equal and rhythmical.
10. Classes should be given only in qualitative and comfortable equipment.

Example of the program of trainings on the racetrack

Quite often after purchase of the racetrack many beginning athletes, having a little worked on the exercise machine, hide it in a closet. Is the reason for that incorrectly organized and therefore also inefficient, process of a training of an organism, not everyone is capable to make qualitatively the program of sports occupations which is the main condition of any sporting achievements. On the basis of a large number of the processed literature and councils of professional coaches we made two examples of universal programs of run which we bring to your attention.

Program for beginners

The program for athletes with the corresponding preparation

It is important! To achieve the greatest result from trainings, in a phase of active run it is necessary to give all the best for 70% of the maximum abilities of an organism. In that case you will qualitatively work all muscles and will avoid excessive overfatigue.

Exercise bike or racetrack: that it is more useful

Often it happens so that many inexperienced athletes try to replace run with occupations on the exercise bike. Such training is simpler and also has less contraindications for health therefore the question of interchangeability of exercise machines costs quite relevant for today. Comparative characteristic of the main qualities of the exercise bike and racetrack

Proceeding from the table, it is possible to draw a conclusion that the racetrack is more effective in the comprehensive program on weight reduction. With its help for only several weeks it is possible to reduce significantly body weight and to improve the general physical training. However acquisition of such exercise machine will demand enough serious monetary investments. Besides, for owners of small apartments such device can become a burden as even compact models take a lot of place. Weekly occupations on the racetrack promote improvement of the state of health and also give the chance to bring a body into an ideal form for a short period of time. Acquisition of such device is favorable capital investment in own health. However, that occupations on the exercise machine brought only positive effect, it is necessary to follow the rules of the general safety and to consider possible contraindications.