Can I run barefoot when running on the treadmill?

Treadmill is the fitness equipment that many people choose. Because unlike uneven roads, some people think that you can run on a treadmill without shoes. Below is the treadmill I shared. Can I run barefoot? Let's have a look.

Can the treadmill run barefoot? Treadmill had better not run barefoot. In the passive running mode of the treadmill, the vibration of the treadmill will cause unnecessary damage to joints such as knees and ankles, and the soles of the feet will sweat and slip easily. Running barefoot is also easy to cause blisters on the soles of the feet. 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. Ordinary sports shoes are ok, but choose something not too thick.

Treadmill running misunderstanding 1: don't warm up, run immediately.

Running fast at first is easy to cause self-injury, such as knee joint and ankle joint injury, muscle strain, dizziness and so on. Secondly, running so fast, athletes may not have found their goals yet. After getting on the treadmill, you should start walking and jogging, and gradually increase the amount of exercise. This process usually takes 10- 15 minutes. When you get off the treadmill, you should also slow down gradually to avoid dizziness.

Myth 2: Running time is too long.

Different target running time is different, unless people with special needs, such as a recent marathon, athletes can carry out cardiopulmonary function improvement training on the treadmill, and generally the running time needs to reach more than two hours.

Generally speaking, the running time should be about 30-50 minutes for fat reduction training, and fat reduction is transformed according to the metabolic function of the human body. In less than 30 minutes, the sugar in the human body is consumed, and in 30-60 minutes, the fat in the human body is consumed; More than 60 minutes, the human body will consume protein. If it is to increase muscles, the running time is generally about 30 minutes. When you gain muscle, you need muscle to have good metabolic function, and you need the support of cardiopulmonary function. At the same time, it can help us consume subcutaneous fat and achieve clearer muscle lines. ?

Therefore, if you want to lose weight, you should run for neither too short nor too long.

Myth 3: When running, hold the handle with your hand.

If you hold the handle, the center of the human body will lean forward, causing great pressure on the knee joint, ankle joint and waist position of the human body, reducing self-coordination and easily causing injuries. Therefore, when you exercise on the treadmill, you must tuck in your abdomen and chest and tighten your back muscles.

Myth 4: The higher the slope, the better.

Many people think that the higher the slope of the treadmill, the greater the activity and the greater the difficulty. Actually, this is not good. Generally speaking, for people who exercise normally or lose fat, the slope is horizontal. Increasing the slope and speed of the treadmill will increase the exercise intensity, and the choice of exercise intensity needs to vary from person to person. Moreover, the slope is too large, which is easy to cause the triceps of the calf to be too tight, resulting in incorrect force. After a long time, it will increase the thickness of the calf. Speed is not as fast as possible. Under different exercise modes, such as running fast, jogging, walking fast and climbing mountains, the proportion of energy and substances consumed by the body is different.

Precautions after running: don't squat and rest.

If you squat down and rest immediately after fitness exercise, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue. This kind of situation is more common in those activities with relatively large amount of exercise, such as long-distance running. The correct way is to do more relaxation activities after each exercise, such as walking slowly and relaxing your legs.

Don't take a cold bath (or swim) when sweating heavily.

When sweating after exercise, the capillaries on the body surface dilate and a large amount of heat is emitted in the body. At this time, if you encounter cold water, the capillaries will suddenly contract, which will easily reduce the body's resistance and cause diseases.

No? Omit? Complete the activity

When you feel exhausted after each exercise, you should relax appropriately, such as unarmed exercise, walking and relaxing massage. It helps to eliminate muscle fatigue and restore physical strength quickly.

Not greedy for a cold drink

You will lose a lot of calories during exercise, and it is understandable that you need to replenish it urgently. However, after exercise, the human digestive system is still in a state of inhibition, and eating a lot of cold drinks is easy to cause gastrointestinal diseases such as gastrointestinal spasm, diarrhea and vomiting.

The correct way to exercise on the treadmill is 1. Turn on the treadmill. Before using the electric treadmill for the first time, please stand by and be familiar with how to control it-such as starting, stopping and speed adjustment. You can only use it when you are familiar with it.

2. Start the treadmill, and then press the start button. At this time, the treadmill has already started running, and it will automatically select the speed of 1. Beginners can use this speed as a warm-up first, and then slowly improve the speed according to their own physique. When you feel comfortable, slowly increase the speed to 3 ~ 5 km/h, keep this speed for about 10 minutes, and then slowly stop the machine. Don't run at high speed for the first time, lest you fall.

3. Adjust the slope. There are several rows of buttons on the treadmill to adjust the slope. You can choose your own slope after starting the machine, but it is not recommended for beginners to improve the slope. With some experience, you can increase the difficulty appropriately. Some treadmills have five-stage speed direct election function and five-stage slope direct election function, which can be adjusted according to their own needs.