For people starting their fitness journey, treadmill running is considered as an ideal workout.
Whether it’s his deft fielding or accurate spin bowling, Indian men’s cricket team all-rounder Ravindra Jadeja is known for his swift action on the field. Giving a peek into what keeps him fit, the 30-year-old who is nicknamed ‘Sir’ recently shared a workout video where he can be seen running on the treadmill at a speed of 20 kilometre per hour (12 miles per hour).
Take a look!
A post shared by Ravindra Jadeja (@royalnavghan) on
The Saurashtra cricketer captioned the post, “Chasing my goals #runningmotivation #bodygoals #speedat20kmph”.
Earlier, he also shared another video of how he keeps fit through endurance running and “grew up on it”.
The stuff I grew up on!! #speedendurance #keeprunning?
A post shared by Ravindra Jadeja (@royalnavghan) on
While running on the treadmill is an important exercise, the speed at which it is done can have plenty of benefits for you.
For people starting their fitness journey, the treadmill is considered an ideal workout as it’s easy to use and puts less stress on the body compared to other workouts. Whether you are running for losing the extra kilos or just to stay fit, running or walking at a right speed is essential to gain desired results. Whether you are an advanced practitioner, a fleet-footed sprinter or a fresher, you must know the types of speeds that are available and what suits your body.
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As a form of cardio exercise that’s easily accessible, running is considered to have numerous benefits.
The warm-up jog should be at a slow pace, which may range from 3-5 mph (4-8 km/hour) for 5-10 minutes. This jog shouldn’t leave you gasping for air. Start with focusing on this point. However, remember that the right speed depends on the runner’s body, his/her heart rate and age and fitness level. For some, 20 minutes per mile (32 km/h) is too fast and for some, that’s either moderate or too slow. So, it clearly depends on your own strength and endurance level.
After the brisk pace of walking or jogging, it is time to upgrade, but increase the speed gradually. Depending on your own fitness level, choose a speed. It should make you feel an urge to breathe more but not obstruct you from talking properly. You must be able to have a conversation.
Benefits of treadmill running
Besides being easy to use, treadmills also allow one to monitor their progress. Most come with digital monitors that tell you important stats like distance, time, speed, calories burned, and even heart rate. Also, all aspects including speed, incline, warm-up period and cool down period can be controlled by the user.
Weight loss
Combining workout sessions with a healthy diet can help one reach their weight loss goals faster. High Intensity Interval Training or HIIT is considered to be an ideal way of using the machine’s incline. With HIIT, one alternates between a slow/moderate pace followed by a much faster but shorter interval. It is also considered essential for variety and long-term benefit as many people tend to get bored after a while.
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Boost heart health
Running is known to be a good cardiovascular workout that helps boost heart health as it ups the heart rate.
Uplifts mood
According to a 2005 research. published in a journal of American College of Sports Medicine — ‘Effects of acute exercise on mood and well-being in patients with major depressive disorder’, even 30 minutes of moderate intensity treadmill exercise could lift symptoms of depression and improve mood.
Strengthen bones
Contrary to perceptions, for people with normal health, running is seen to improve knee health and strengthen bones.
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