Running in the gym has become the choice of many people. Most friends will choose treadmills in the gym, so many people will buy treadmills to exercise at hom
Running in the gym has become the choice of many people. Most friends will choose treadmills in the gym, so many people will buy treadmills to exercise at home, mainly because treadmills are convenient and effective. So how do you use the treadmill? What are the precautions when using the treadmill? Let me tell you next.
Proper use of treadmills:
1. Different speeds are suitable for different groups.
If you just want to walk slowly, it is recommended to do it at a speed of 4 4km/h ~ 6km/h/h. Walking slowly is generally suitable for relaxation exercises after exercise or pregnant women.
The speed of 6 km/h to 8 km/h is suitable for people who walk fast, and this speed is most suitable for friends who don't like running, or "lazy people" who just want to sweat but are not too tired. Moreover, this speed is also suitable for people with poor athletic ability to jog, which has a good effect on improving vital capacity.
The speed above 8 km/h is more suitable for groups who exercise regularly. For people who need to lose weight urgently, it is best to achieve this speed when doing aerobic running.
It should be noted that if the physical condition is not suitable for people with high-intensity exercise, don't choose to run fast. Please exercise under the advice of a doctor or coach.
2. Pay attention to the best heart rate when running.
Heart rate is a data that you must always pay attention to when running. This data can directly reflect your exercise state and the effect you can achieve.
There is a formula for calculating the optimal heart rate range of aerobic exercise: 220- age ×60%/80%. For example, if you are 20 years old, your best exercise heart rate fluctuation is that your heart jumps from 120 to 160 per minute. In other words, running within this range is most beneficial to fat burning and cardiovascular system strengthening.
Never let your heart rate exceed your maximum heart rate when running: 220- age. If it exceeds, please slow down immediately and let the heart rate return to normal rhythm.
Benefits of treadmill exercise:
Treadmill is a good helper to keep healthy. Due to the high pressure and fast pace of modern society, more and more office workers are in a sub-health state. In order to keep healthy, people choose various ways and tools to exercise.
Facts have proved that it is a good assistant to keep healthy. The treadmill is very convenient to use, so we don't have to go out. We can keep fit even if the weather is bad, and the running effect is very good. Although running is one of the simplest exercises, the effect of physical exercise is very remarkable.
Accelerating blood circulation during running can increase heart vitality, improve vital capacity and effectively prevent the most common cardiovascular and cerebrovascular diseases in modern times. For obese people, running can consume fat in the legs and waist, thus * * * and slim the waist.
The load of running is relatively light, so you can adjust different speeds according to your physical fitness, which is more suitable for your fitness. After a few minutes of exercise, we can return to a quiet state without affecting our work and life. After running on it, you can relax and release the pressure after sweating.
Buy a treadmill, and you can enjoy running at home no matter what the weather is like. There will be no more trouble of being unable to exercise because of the wind and rain.
Treadmill safety instructions:
1. Don't turn on the power until the treadmill is installed.
2. Plug the power cord into a safely grounded power socket. The power cord of the electric treadmill is dedicated. If the power cord is damaged, please contact the manufacturer as soon as possible.
Treadmill is indoor fitness equipment. Please don't use it outdoors. If it is used on the balcony, it must be rain-proof and sun-proof. Place it clean and flat, pay attention to moisture, and be careful not to place the treadmill on thick carpets and other items, so as not to affect the air circulation of the bottom cover of the treadmill.
4. Don't wear clothes that are too long and loose during exercise, so as to avoid safety accidents caused by clothes hanging on the treadmill. It is recommended to wear running shoes with rubber soles or fitness shoes for exercise.
When you use the treadmill, please don't stand on the running belt to start it. You can stand on the decorative strips on both sides of the running belt before you leave, and then move on the running belt after the running belt starts to move. Don't start too fast. Don't try to jump on the fast belt.
6. During the use of the treadmill, please don't let children and pets get close to it to avoid accidents. Minors and the elderly need to be accompanied by adults when running, and wear safety switch clips.
7. When the treadmill is not in use, unplug the power cord and put it away.
8. The speed should not be too fast; Don't work out too late.
9. Take appropriate relaxation activities after fitness.
10, it is not appropriate to do fitness activities after meals.
1 1. Women should try not to do fitness running during menstruation, pregnancy and two months after delivery.
12, children's treadmill fitness is best guided by adults, and the amount of exercise is strictly controlled to avoid excessive fatigue and affect development.
Common misunderstandings in the use of treadmill;
First, don't warm up before running.
If you use the treadmill correctly, do warm-up activities before getting on the treadmill. If you don't warm up, it is easy to cause muscle strain in your thighs and calves. We can do some leg press, squat, stretch muscles, flex joints and other activities before getting on the treadmill, which can make muscles softer; In addition, after getting on the treadmill, you should start with dynamic warm-up such as walking and jogging, and gradually increase the amount of exercise. Usually this process is about 10 minutes.
Second, the speed is set too fast.
To use the treadmill, we first need to know our exercise limits. If we can't keep up with our physical strength and set the speed too fast, it's easy to fall down. This is the easiest problem for everyone to encounter when using the treadmill for the first time.
Third, keep your chest out when running, not including your chest and back.
Running is aerobic exercise, and the whole body is exercising. At this time, if you run with your chest hunched, or if you are tired of running, continue running with the handle of the treadmill. This will not only fail to achieve the effect of exercise, but will increase the pressure on our lumbar spine and cause lumbar muscle strain for a long time.
Fourth, lack of concentration.
Some friends like to distract themselves when running on the treadmill, such as watching TV while running, and accidents will happen if they are not careful. Often these friends are people who are not familiar with the operation of treadmills.
I don't like wearing shoes on the treadmill at home.
Nowadays, many people have treadmills at home, running barefoot, and the vibration of treadmills will cause unnecessary damage to leg joints, sweating on the soles of their feet and easy to slip; Wearing a pair of thick socks can play a certain role in shock absorption, but socks, after all, have no elasticity of sports soles and cannot replace the role of sports shoes. So you'd better wear a pair of running shoes when you exercise on the treadmill. Running shoes are lighter than ordinary shoes and have softer soles, so they are suitable for use on treadmills. If not, ordinary sports shoes are ok, but choose something light and not too thick.
So everyone must pay attention to these small details when using the treadmill to exercise. From the beginning of each exercise, it won't take long to form a good habit. Those who have seen it will see: