Treadmill correct use
Running is now jokingly referred to as the young people's "square dance", more and more young people are beginning to like running this simple and effective way of fitness. So how should we use the treadmill? The following is the method I shared with you, I hope to help you.
Treadmill correct use 1
1, turn on the treadmill power, before the first use of motorized treadmill, please stand next to familiar with how to control it - such as starting, stopping and speed adjustment, etc., and so on, you can use it only after you are familiar with it.
2, start the treadmill, press the start button, then the treadmill has begun to operate, it will automatically select the speed of 1, beginners can first use this speed as a warm-up, and then slowly increase the speed according to their own physique.
Tips: Before the treadmill starts, do not stand on the belt, but stand on the plastic skid plate on both sides of the treadmill. Grab the handrail with both hands, turn the machine to a low speed of 1.6 to 3.2 kilometers per hour, stand straight, look forward, use a foot on the running belt "climb" a few times, try to relax; then stand to the running belt with its movement.
After feeling comfortable, slowly increase the speed to 3-5 kilometers per hour. Keep this speed for about 10 minutes, and then slowly bring the machine to a stop. Never run at high speeds for the first time in case of a fall.
3, adjust the slope, the treadmill has a row of buttons to adjust the slope, after turning on the machine, you can independently choose the slope, but it is not recommended for beginners to improve the slope, after a certain amount of experience, you can appropriately increase the difficulty. Some treadmills have 5-segment speed direct selection function, 5-segment slope direct selection function, can be adjusted according to their own needs.
Tips: Before running, it is best to change into sportswear, do not wear jeans, leather shoes and other sports. It is recommended to choose running shoes or fitness shoes. At the same time, the bottom of the shoes should not be sticky with foreign objects, to avoid carrying foreign objects into the treadmill under the treadmill running belt wear running board and running belt. Clothes should be worn comfortably and suitable for sports, it is recommended to choose cotton breathable sportswear.
4. You can preset the length of exercise time. 15-60 minutes per exercise. Some treadmills are equipped with a high-tech TFT touch screen, and built-in ten climbing, cross-country, race, weight loss, gap running program and two manually programmed programs, which can be selected according to your own physical condition and needs of the program, very convenient control.
5, in the treadmill display, we can clearly see the speed, time, distance of the current movement, the calories you consume, as well as the heart rate and slope. When you are exercising, hold the chip on the handle with both hands to measure your heart rate at this time.
6, according to their own preferences, you can choose to play audio and video files, songs, pictures and other content, some treadmill dashboard surface with a USB (2.0) interface and can directly play the contents of the U disk, the dashboard surface also with a CD, MP3 audio input and output function.
7, if you want to stop running, you can press this red button on the treadmill, the machine will automatically stop. To end your training let your heart rate drop below 120 per minute before you press the stop button.
Tip: If you are using a treadmill that someone else has just finished using, press the stop button to zero out the other person's workout shown on the display.
Treadmill correct way to use 2
1, before using the treadmill, please eat
In the past concept, many people will feel that, before the exercise do not eat, but in fact, before the exercise is not to eat too full, appropriate to eat a little bit of something is good for the body.
Therefore, we use the treadmill before, if many people feel that they are more hungry, you can eat something appropriate, such as a bread, a fruit, may allow you to physical strength to be temporarily supplemented, and will not be oversaturated, affecting health.
2, the use of treadmill start mode selection
A good treadmill will have a lot of different modes, such as jogging, fat loss, cardio mode, hiking mode, random, and so on, our advice when we first started it is best to choose the fast start mode, so that we use the treadmill exercise process. In this way, we will be able to make adjustments at any time.
3, the use of treadmill body correct position
Many of us in the use of treadmill are very casual, may not pay special attention to the position of the body, here is a special reminder, must stand in the middle of the treadmill belt part, no matter whether it is too front or too far back there are some health hazards.
4, the use of treadmill correct choice
Many people use the treadmill is to achieve the effect of weight loss, so many people may come up to a fast running mode, think that this will consume more energy.
In fact, this choice is not particularly good, whether it is for our body, or the effect of weight loss, can not achieve the most ideal. Instead, you should start with a simple walk at a slow pace and then transition to running. And, some health and weight loss experts also point out that, in fact, brisk walking can burn more fat than running.
Expanded reading: types of indoor fitness equipment
Treadmill
Treadmill is the home and the gym equipment, and is the simplest of today's home fitness equipment, is the best choice of home fitness equipment. Treadmill, the main system in the armrest frame at the appropriate location to provide a pivot bar, and make the pivot bar to the body of the front of the extension, and make its other end pivot in the running frame at the appropriate location.
There is a pulley at the bottom of the front end of the running frame, so when the running frame is lifted from the back for folding, the pulley will help the user to apply the force, and it has the characteristics of folding and folding to save the force, and support the stability.
Stair steppers
Stair steppers (often called stair climbers) are still the most challenging piece of fitness equipment.
Stair steppers enable the gym-goer to repeat the action of climbing stairs over and over again, which both strengthens the cardiovascular system and gives a full workout to the thigh and calf muscles. However, people who are bulky or new to the treadmill tend to feel exhausted after a strenuous workout.
The product contains an electronic display, timing counting (in the exercise of sensing the intensity of your movement, accurate record of the number of movements and time, for your fitness campaign to provide accurate data reference) with a massage twisting disk.
Fat burning (after the end of the exercise, can tell you the energy consumed and fat burned in the exercise process, to provide a clear result for your slimming program)Magnetic Therapy Massage (in use, through the soles of the feet of the pathological reflex zones points, friction heat.
When the magnetic wave is transmitted to the body through the heat, a swirling secondary current occurs inside the cells, which is transformed into "Joule heat" in the body, which contributes to the health of the body and has an anti-inflammatory and pain-relieving effect)Slim waist and legs.
(When the movement, can make the waist, chest, legs, abdomen to get exercise so as to achieve abdominal thin waist, breast legs, enhance skin elasticity, etc.) non-slip design (like a skateboard without movement and no ring hula hoop, easy to use, simple and easy to practice).
Sports and fitness equipment types
Fitness bike
Fitness bike in the field of sports science is called "power bike", divided into upright, backrest (also known as horizontal) fitness bike two, you can adjust the intensity of the exercise (power), to play a fitness effect. Play the effect of fitness, so people call it fitness bike.
Belongs to the typical simulation of outdoor exercise 'aerobic fitness equipment is also known as cardio training equipment. Mainly through the body for a longer period of time, the appropriate intensity of exercise to promote cardiovascular exercise, speed up the metabolism, enhance the heart and lung function, so as to improve the human body's physical fitness.
Fitness bike belongs to the typical simulation of outdoor exercise aerobic fitness equipment (as opposed to anaerobic fitness equipment), also known as cardiovascular (cardioviscular) training equipment. It can improve the body's physical fitness. Of course, accompanied by the consumption of fat, and a long time to consume fat will appear weight loss weight loss effect.
Elliptical machine
Elliptical machine (elliptical trainer) in the general health club, elliptical machine (elliptical trainer) is quite common cardiovascular fitness exercise training tools, and also widely loved by users. Unfortunately, to date, not much information on the physiological response to this new exercise tool has been presented in specialized books on exercise physiology.
Crunches
Crunches seem to be one of the most effective ways to build abs, and they are suitable for people of all ages and genders. Sit-up fitness equipment is also called sit-up boards, and there is also a multifunctional one on the market (i.e., you can also practice dumbbells and do flyes with it). This kind of board is very helpful for practicing abs. There are straight and arc board points, fox board commonly used.
;