Treadmill: Running is an international popular aerobic exercise, which is highly respected by the medical and sports circles. It is the most effective and scientific method to maintain physical and mental health, and it is also more and more loved by everyone. However, due to environmental restrictions, it is impossible to enjoy running close to nature, so the treadmill has become the first choice for bodybuilders, especially women who want to lose weight.
How can the treadmill give full play to the function of personal fitness? During exercise, the electronic watch of the treadmill helps you to record the speed, time, heart rate, heat, beat, distance and other indicators, so that you can keep abreast of your physical condition and make adjustments during exercise.
If the physical fitness is poor, it is appropriate to take 100-200 kcal/time at the beginning, and it can be increased to 200-300 kcal/time after the physical fitness is gradually improved. People with moderate physical fitness can consume 200-400 calories/time, and those with good physical fitness may consume more than 400 calories/time (the specific situation varies from person to person).
If there is no heat on the treadmill, it can be calculated by a simple formula. Weight (kg) × time (hours )× speed (km/hour) = energy consumption (kcal). The exercise effect is almost the same as walking or running on the ground in operation appearance, but in actual human strength, stepping and stretching actions are omitted compared with walking or running on the ground. This is the crux of the problem.
Treadmill is equipped with a variety of auxiliary equipment, which can simulate various running modes, such as flat ground, broken ground, hills, variable speed and so on. No matter which way the practitioner chooses, he should pay attention to gradually increasing the speed from slow to fast, and don't enter the fast run at the beginning. Because people's cardiovascular system and internal organs are "inert", they need to enter the state slowly. We can adjust the intensity of exercise with heart rate at any time. The ideal exercise center rate is 80% of the highest heart rate, that is, the ideal exercise center rate is (195- age) *80%. It is best not to exceed the ideal sports center rate when exercising. Stop slowly when you want to stop, don't stop together. If you feel chest tightness, shortness of breath and nausea, you should stop immediately or walk instead.
The electric treadmill uses a motor to drive the running belt to rotate. Therefore, the runner can make a passive running action, the running feeling is real and natural, and the speed is adjustable. High-end models are also equipped with various running programs preset by computers, and the slope can be adjusted electrically, so that the running feeling on the treadmill is close to the real field running.
The mechanical treadmill is active, so the running is not realistic enough, and the speed is controlled by the runner himself. Because of active control, it is easy to make running tired and inertia, but the advantage is cheap.