How to use the treadmill
The experience of using the treadmill mainly includes the following 6 points
1. Warm up before getting on the treadmill.
You should do warm-up activities before getting on the treadmill, otherwise, it is easy to cause thigh and calf muscle strain. Pressing legs, squatting, stretching muscles, flexing and extending joints, etc. can increase the temperature of muscles and make them more flexible.
After getting on the treadmill, you should start with “dynamic” warm-ups such as slow walking and jogging, and gradually increase the amount of exercise. This process usually takes 10 to 15 minutes.
In addition, when getting off the treadmill, you should gradually slow down to avoid falling due to dizziness.
2. Don’t set the speed too fast
To use a treadmill, you must first understand your own exercise limits. If the physical strength cannot keep up and the set speed is fast, it is easy to fall.
Three, the amount of exercise should be appropriate
The time and intensity of exercising on the treadmill should be determined according to the purpose of the exercise. If the purpose is to lose weight, the exercise time should not be too short or too long, preferably 40 minutes, otherwise it is easy to be physically exhausted.
Fourth, be sure to tighten the abdomen and chest, tighten the muscles of the lower back
It should also be reminded that running is an aerobic exercise, and the whole body will participate in it. If you keep your chest arched or hold on to the handle while running, not only will you not achieve the effect of exercise, but it will also increase the pressure on the lumbar spine. After a long time, It will cause lumbar muscle strain. Therefore, when exercising on the treadmill, you must tighten your abdomen and chest, and tighten your lower back muscles.
5. Concentrate when using the treadmill
Do something distracting like watching TV while running. Many journalists like to watch TV while running, which will distract them and cause injury if they are not careful, especially those who are not familiar with the operation of treadmills and those who exercise more intensively.
If you feel bored, you can listen to some relaxing music while running. Studies have shown that fast-paced music can effectively improve the effect of exercise and increase the fun of exercise.
6. Wear shoes on treadmills at home
Now many newspaper friends have treadmills at home. However, if you run barefoot, the vibration of the treadmill will cause unnecessary damage to the leg joints. If you want to make the soles of your feet sweat, it is easier to slip; although wearing a pair of thick socks can play a certain shock absorption effect, after all, socks Without the elasticity of the sole of sports shoes, it cannot replace the role of sports shoes.
Therefore, when exercising on a treadmill, it is best to wear a pair of jogging shoes. Jogging shoes are lighter than ordinary shoes and have soft soles, which are suitable for use on a treadmill. If not, regular sneakers will work too, but choose something lighter and not too thick.
Written by: JOYEN
The Exporter and Manufacturer of Fitness Equipment since 2003
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