Cara Menggunakan Treadmill untuk Pemula

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Untuk belajar menggunakan treadmill , Anda harus menerapkan sebagian besar prinsip latihan yang digunakan pelari saat bersiap-siap menghadapi lomba. Anda harus meningkatkan stamina secara bertahap untuk menghindari cedera, pusing, dan gangguan akibat tekanan darah, atau dehidrasi. Ikuti langkah-langkah berikut untuk mempelajari cara menggunakan treadmill .

Bagian 1
Bagian 1 dari 3:

Kiat-Kiat Umum

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    Dokter dapat menentukan apakah Anda bisa melakukan latihan intensitas tinggi (misalnya berlari), atau hanya boleh berolahraga intensitas ringan (misalnya berjalan).
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    Cobalah sebanyak mungkin sepatu sebelum memilih yang cocok untuk Anda. Sepatu lari harus empuk di kaki, menopang lekukan kaki, dan memiliki cukup ruang untuk ujung-ujung jari Anda.
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    Latihan treadmill dapat berlangsung sampai lebih dari 20 menit sehingga Anda akan berkeringat deras dan berisiko dehidrasi
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    Pakailah kaus kaki setinggi betis ( crew sock ), alih-alih kaus kaki biasa setinggi mata kaki ( ankle sock ) untuk mencegah lecet.
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    Sisihkan 5 menit sebelum dan sesudah setiap sesi olahraga untuk berjalan dengan kecepatan 1,5-2 meter per jam.
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    Anda mungkin tergoda untuk berpegangan pada treadmill supaya tidak terjatuh. Namun, hal ini akan mencegah kalori terbakar secara optimal, juga menghambat Anda menerapkan postur yang baik serta belajar menggunakan treadmill dengan benar.
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    Lihatlah bagian kecepatan dan inklinasi yang setelannya bisa dinaikkan atau diturunkan. Inilah tombol-tombol utama dalam menggunakan treadmill .
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    Walau Anda ingin berhenti menggunakannya karena sudah merasa nyaman memakai treadmill , klip ini adalah pengaman darurat. Jika Anda kehilangan keseimbangan, klip ini akan mencegah Anda jatuh dan cedera serius.
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Bagian 2
Bagian 2 dari 3:

Latihan Treadmill untuk Pemula

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    Selama 15 menit pertama, Anda akan membakar karbohidrat yang sebelumnya dikonsumsi. Setelah 15 menit, Anda mulai membakar lemak tubuh dan membangun ketahanan tubuh.
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    Pemanasan dapat membantu meningkatkan keseimbangan dan mencegah cedera. Kaitkan klip pengaman sebelum memulai.
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    Anda boleh menggunakan inklinasi dan kecepatan yang sama selama seminggu pertama latihan treadmill .
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    Sebaiknya naikkan inklinasi di atas level 4 selama 1-2 menit dan kembali lambatkan kecepatan. Anda bisa meningkatkan kecepatan sebanyak 0,5 meter per jam selama 1-2 menit.
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Bagian 3
Bagian 3 dari 3:

Latihan Interval

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    Usahakan berlatih interval berintensitas tinggi untuk meningkatkan detak jantung cukup banyak.
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    Usahakan meningkatkan kecepatan treadmill sebanyak 1-2 meter per jam selama interval ini. Jika Anda cukup bugar, silakan tambah lebih banyak.
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    Lakukan 4 interval atau lebih, yang terdiri dari 1 menit joging atau berjalan dengan intensitas tinggi, dan 4 menit dengan intensitas sedang.
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Hal yang Anda Butuhkan

  • Sepatu lari
  • Kaus kaki tebal dan panjang
  • Keanggotaan pusat kebugaran/ treadmill
  • Air minum
  • Tali pengaman
  • Pemanasan/pendinginan

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Referensi

  1. http://www.344pounds.com/2009/06/treadmill-running-tips-for-beginners/
  2. http://www.mytreadmilltrainer.com/treadmill-workouts-beginners.html

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