Basic Treadmill Routine
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Jonathan Reff: Hi, I am Jonathan Reff and today we are going to talk about exercise and losing weight and right now we are on the treadmill, we are going to talk about how best to use the treadmill and how it's utilized. From here we are going to go here instead of the belt of the treadmill, the reason being that when you get on a treadmill, you have no idea who previously used the treadmill and what type of program was being utilized for your safety you always want to have your feet spread instead of the belt. So that once you get started, it's not started too fast for you. I am going to ahead and then approach the console and access all of its functions and today I am going to utilize a manual program however most treadmills are outfitted with numerous amounts of programs again that the variety and versatility of a treadmill makes it a very strong weapon in the battle, then entering some information, one being my weight over then moving into my goal type which we have three options, time distance and calories. I am going to suggest we do distance and want my offer today is good for me and inclined again to start because again we are going to be warming up at first which will be a very kind of a low moderate low intensity of intensity we are not going to use an incline so we will skip over that and my speed is going to be very slow 2.5. I am going to then notice that my belt has gone started moving and when I am casually take one foot onto the belt and then the second foot and once I have both feet of the belt I have gone started and my heart rate is starting to go little faster, my body is getting warmed up, basically the way body works is when one get started in any type of exercise the heart pumps blood to the extremities and during the course of that blood being sent to your extremities you spread throughout your body. Again any time you are starting any type of exercise or fitness regimen you want to begin regardless of what you are doing with some type of a warm-up. So, today on the treadmill we are going to begin with the warm-up of doing a casual light moderate walk for about 5 minutes. We have just passed the warm-up time of 5 minutes and then I am going ahead and increase my pace which typically after that warm-up you are going to increase your speed or inclined on a manual program to get to the bulk of your program or the main pace or goal that you want to achieve. For me today I am going to work on achieving a light jog for approximately 10 or 15 minutes. As I slowly increase the speed, its going to require breathing go from a casual walk to a light jog and here again my hands move from again casually being here my sides to pumping back and forth to maintain balance and also it involves my upper body, my cores engage a little more and I am at the spine laterally side to side. Again breathing is very casual, you want to be breathing in through the nose and exhaling through the mouth and you will hear me from time to time talk about my core engaging my core that breathing is what's really going to engage my core at this point and again the positioning in biomechanics, biomechanics meaning how my feet are going to move and work, nothing is changing I am still stepping very lightly, heel to toe, with even weight distribution and my feet parallel in the center of the belt. So I am really focused on breathing in through the nose, exhaling through the mouth as I exhale I am really thinking about drawing my navel in towards my spine and again maintaining neutral and long posture. We have now passed my moderate jog time and I am going to again take my intensity up a little higher to go into a third type of a program which would be a more advanced running. So when you do that with this speed and this time with the incline as well we will start with the speed and again as the belt moves faster which again are hitting heel to toe, heel to toe as I find my desired speed I am going to then go to my desired incline, which will
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