How to use the treadmill correctly? What are the precautions?

With the improvement of people's living standards, treadmills are being used by more and more people. It seems that the operation is very simple, and there are many precautions when using it. For safe and healthy exercise, let's first understand these precautions.

The first point:

We don't go straight into running mode as soon as we get up. We should do enough warm-up exercises before using the treadmill. First do stretching exercises for about minutes, such as stretching the calves, thighs, ankles and waist, to adapt the muscles, and then go to the treadmill.

First of all, we should slow down so that the heart and lungs can adapt to this sport. The whole warm-up exercise takes about 10- 15 minutes. Can effectively avoid muscle strain and joint sprain.

The second point:

Speed should be improved slowly, not for quick success and instant benefit. What is the initial speed? 3? And then rise to? 3.5? And then what? 4? Body muscles need an adaptation process to exert the exercise effect brought by running.

At the same time, we should have a correct understanding of our own abilities and don't rush to break through the limit. In addition to the possibility of falling, there will be the possibility of sudden death.

The third point:

Now the treadmill is very powerful. Many treadmills have the function of monitoring heart rate. When running, hold the handrails on both sides with both hands, and the machine will record the heart rate. Under normal circumstances, everyone's maximum heart rate is obtained by subtracting their age from 220.

In order to achieve the best weight loss effect during aerobic exercise, the heart rate should be kept between 60% and 80% of the maximum heart rate, so you can pay attention to your heart rate changes when running, and adjust your heart rate by adjusting your running speed, so as to obtain better exercise effect.

The fourth point:

You know, the longer you exercise, the better. We should arrange our time reasonably. If you go to the gym smoothly, many people will try many machines and exercise many items, which are not limited to treadmills, so you don't need to spend too long on treadmills. Too long time can easily lead to muscle fatigue and joint damage.

A healthy running time is about 30 minutes, including the initial adaptation stage from slow to fast and the final adjustment stage of gradual deceleration.

The fifth point:

Treadmill has handrails, which are used to help you get on and off, instead of relying on handrails all the time during running. If you hold the handrail all the time while running, it will be bad for your heart and lung function, which will cause you to consume 20% less calories.

When you get into the habit of holding the handrail and touch outdoor running, your hands will feel unnatural.

Running is a very good way to exercise. Treadmill provides great convenience for many people who have no time to go out to exercise and have no space to run. We should learn to use the treadmill well, run safely and healthily, burn excess fat, and give ourselves a symmetrical figure and a strong body.