Magazine NOVIT MODELS KIDS™ №1/2021

will manifest themselves if
you practice according to the
classical scheme:
- warm-up - walking at a brisk
walking pace for 8 minutes;
- light running on a flat horizontal
surface of the track - about 7
minutes;
- brisk walking for 5 minutes;
- again light running for 7
minutes.
If you alternate walking and
running throughout your
workout and carefully monitor
your heart rate, then jogging
will give you a feeling of vigor
and a good mood.
Walking with incline.
A very useful function of
electric treadmills is the ability
to regulate the slope of the
treadmill. The benefits of
training properties will only be
higher if you periodically run
uphill and downhill.
It should be noted that the
slopes of the track should not
be too strong. It is necessary to
lift the canvas only 1-2 ° from
the horizontal, even such a
load will be very noticeable for
the body. If you tilt the belt too
much, then training will begin
to be harmful.
When leaning, the benefits of
brisk walking on a treadmill
are best. The load for the body
is quite sufficient, and the risk
of injury is much lower than
during normal running.
It is essential to monitor
your heart rate throughout
your treadmill exercise. The
maximum healthy value is
considered to be 140 beats per
minute. If the indicators rise
higher, then running should
be slowed down - too strong
loads harm the heart and blood
vessels.
The optimal running speed
is about 10-12 km per hour.
During useful activities, you
can speed up from time to time,
but the main part of the workout
should be done at a calm pace,
without extreme stress. At the
end of the lesson, you cannot
16 NOVIT MODELS KIDS JANUARY-FEBRUARY 2021