The emergence of the treadmill, which is said to make people in prison desperate “artifact,” now is one of the most frequently used gym fitness equipment. There are many benefits to running on a treadmill. It is an excellent choice for runners when adverse weather or safety issues make it impossible to run outside. Here are some tips to help you use the treadmill effectively, easily, and safely.
01
# Warm Up
It seems cool to step on the treadmill and then increase the speed a lot. However, just like running outdoors, it’s important to warm up before you run. The more challenging parts are better left after you warm up.
As mentioned in previous tweets, warming up will raise your heart rate, raise your body temperature, activate your muscles, and make your workout more efficient.
How long does to warm up? Walk or jog easily for 1 to 5 minutes, then you can pick up speed or increase the slope.
02
# Learn about the treadmill you are using
To get the most out of your body, learn the different functions of the treadmill you use. If you use a treadmill in the gym, ask an instructor to walk you through the features of the treadmill before you get on, as some features may not always be obvious at first glance. Many treadmills feature:
A heart rate monitor helps you assess exercise intensity (although a wearable monitor is more precise and doesn’t require you to hold the armrest).
– Calorie consumption calculator that shows your running results – but keeps in mind that these readings are not very accurate because they don’t take into account your age, weight, gender, etc. However, if you’re doing the same exercise regularly and the “calorie burn” figure goes up, it means you’re getting healthier.
– Preset workout routines that help you change your running speed and slope to make you’re run more varied. It’s also easy to use, just select a program and the other systems will do it automatically (without having to make adjustments and push buttons when running).
The speed display screen shows you how fast you are running. Usually measured in hours/miles.
03
# Add a little slope
Set the treadmill grade/incline between 1% and 2%. Since there is no wind resistance indoors, adding a little slope can better simulate outdoor running. Of course, if you’re just starting out, you can set the incline of the treadmill to zero. But as your fitness level improves, you need to increase the slope to improve your fitness.
Once you’re in your comfort zone at a certain stage, don’t be Buddhist and increase the difficulty. Running on a treadmill with zero gradients is actually like running on slightly downhill sections. It’s so easy. You can easily watch TV series on the treadmill, and it’s hard to sweat a little. Well, I suggest you add some oil. Even though we don’t need to give our best every time we run or the whole time, sometimes we should push ourselves.
Try to increase your speed or incline, at least for a part of the time. There is a kind of running called “pyramid interval footwork,” that is, first running hard for a period of time, and then interval rest, then alternate, is a good way to run.
04
# Of course, it is not recommended that the slope is too steep
Setting the grade too steep (over 7%) puts too much pressure on your back, hips, and ankles.
Some runners believe that they will get a good workout if they complete the entire run on a greater incline (more than 2%). But too many large slopes, never a good way, can lead to injury.
Suggestion: Use a mixture of steep slopes and some flat runs.
It is generally recommended not to be on steep slopes for more than five minutes. Alternate running is better and safer. The uphill part helps build strength, while the flatter part helps to build tolerance and endurance.
05
# Do not grip the handrail or console
Some people think you need to hold onto the handrail when walking or running on a treadmill. However, the handrail is here only to help you safely up and down the treadmill.
There are two problems with grabbing the handrail. First, it forces you to bend over, an inefficient form of running that can lead to neck, shoulder and back pain. When running, we should keep the body straight, look straight ahead, back straight, and shoulders flat.
To: Keep your arms at a 90-degree angle and practice proper upper body posture as if you were running outside.
If you’re worried about falling, it could be running too fast or the slope too steep. The proper way to do this is to put on a treadmill safety rope before running and to lower the speed or slope when running. Running posture and safety is more important.
06
# Don’t lean forward
Keep your body straight. Although the treadmill belt pulls your feet back, you don’t need to lean forward. If you lean forward too much, it can lead to neck and back pain, or loss of balance.
Before you get on the treadmill, during the warm-up, and throughout your run, make a conscious effort to check your running posture (shoulders above hips; Tighten the stomach.
07
# Don’t look down
When running, some people feel that time is too slow, so they often look at the time or distance on the console. But if you look down, your running state will be affected. Don’t stare at your feet. This may make you bend over, which can lead to back and neck pain.
Whether you’re on a treadmill or running outside, looking straight ahead is the safest way to run.
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08
# Pay attention to the stride
Running on a treadmill should be the same as running outdoors. Try to run with a natural gait and avoid small steps and wobbly strides. If you feel uncomfortable, slow down until you feel comfortable walking. Then gradually increase the pace.
Another common form mistake is to step too far or land on the heels first. Because the treadmill belt moves you forward, stepping too far creates braking force on the belt. To avoid this, place your feet under your body, not in front of or behind your body. Maintain a fast cadence to minimize the impact that is transmitted to the legs.
09
# Increase the number of steps
The more steps per minute you run, the more efficient your running will be. The number of steps is calculated by the frequency of one foot to the belt per minute (because the console has a timer). Then multiply that number by two to get the number of steps per minute.
To increase the number of steps on the treadmill, focus on shortening the pace, increasing the stride length, and bringing your feet closer to the running belt. This will help you cope with boredom on the treadmill and even improve your outdoor running ability.
Elite runners can run about 180 steps per minute.
10
# Do not step on or off the treadmill while the treadmill is running
The most damaging place on a treadmill is jumping on or falling off a treadmill that is running fast. If you are in a hurry to go to the bathroom, need to use a towel or drink water, slow down the machine and lower the slope, then leave carefully. Do the same thing when you get back on the treadmill. Don’t try to go straight down, or up, on a treadmill at high speed and high slopes.
A better recommendation is to make sure you have everything you need – towels, water, headphones, etc – before you start running so you don’t have to get off the plane early again.
11
# Listen to music
Even though it’s not safe to use headphones while running outdoors, listening to music on the treadmill could be a great way to eliminate boredom and extend your run. Choosing motivational songs and creating a playlist will help separate your focus from watching time and mileage.
If you choose to watch TV or a movie on a screen, make sure you are always alert to your running form, especially your neck, and head. Don’t raise your neck to see the screen, and don’t bend over or lean forward to get a good view. If you’re using a treadmill with a screen that doesn’t suit your height and posture, it’s best to just listen to music.
12
# Using Realistic Running Programs
Another technique to pass the time on the treadmill is to choose a running routine that is realistic. Imagine yourself running. Imagine the buildings and other landmarks you pass along the way. When climbing a mountain, the slope is increased.
In fact, Life Fitness has these realistic running programs on its treadmills, which not only change the slope based on the actual situation but also build in some speed changes.
So, choosing a good treadmill is also the way to get a good running experience.
13
# Drink Water
# Don’t forget Replenish water
In general, more water is lost on the treadmill than when running outside, because the indoor air resistance is low and won’t help you stay cool. Put a bottle of water in an easily accessible place and drink 100 ml of water every 20 minutes.
14
# Cold Body
If you get off the treadmill and feel dizzy, or like you’re still running, it’s probably because you’re not cold after the run. Once the timer reaches its goal, you may want to jump off the treadmill.
But sudden stops can lead to lightheadedness as your heart rate and blood pressure drop rapidly. It is necessary to move slowly so that these indicators gradually fall.
Don’t end up cold until your heart rate drops below 100 ppm.
Just as you gradually increase your heart rate during the warm-up phase, you also need to slowly lower it at the end of the run. Cool off by walking or jogging for 5 to 10 minutes before you leave the treadmill. Follow up the stretch after the run if needed.
Written by: FUJIREJA GROUP
The Exporter and Manufacturer of Fitness Equipments since 2003
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