Nowadays, people's quality of life is getting higher and higher, and people pay more and more attention to their health. More and more people use treadmills to exercise. But this seemingly simple machine has many things you must pay attention to.
The first point:
It's not the first time to go directly on the treadmill into running mode, we should do enough warm-up exercise in between. For example, when we used to have PE class, before running, the PE teacher would let us do stretching exercises for a few minutes, such as the stretching of legs, thighs, ankles and waist, so that the muscles can adapt to it, and then run. Before using the treadmill, it was the same.
At the beginning, slow down and let the heart and lung adapt to exercise. The whole warm-up exercise is about 10-15 minutes. It can effectively avoid muscle strain and joint sprain.
The speed should be improved slowly, not eager for quick success and instant benefit. The initial speed can be set as "3", then rise to "3.5", and then to "4". The body muscles need a process of adaptation before they can have the exercise effect brought by running.
At the same time, we should have a correct understanding of their own ability, and do not rush to break through the limit. In addition to falling, there will be the possibility of sudden death.
Today's treadmills are very powerful. Many treadmills have the function of monitoring heart rate. When two hands hold the armrests on both sides of the treadmill, the machine will record the heart rate. Under normal circumstances, the maximum heart rate of each person is obtained by subtracting his age from 220.
During aerobic exercise, in order to achieve the best weight loss effect, the heart rate should be maintained between 60% and 80% of the maximum heart rate, so you can pay attention to your heart rate change during running, and adjust your heart rate by adjusting your running speed, so as to obtain better exercise effect.
We should know that the longer the exercise time, the better. We should arrange the time reasonably. If you go to the gym smoothly, many people will try many machines and exercise many items, not only on the treadmill, so you don't need to spend too much time on the treadmill. If the time is too long, it will easily lead to muscle fatigue, and it will also bring the harm of joint wear.
A healthy running time is about 30 minutes, including the initial slow to fast adaptation phase and the final gradual deceleration adjustment phase.
If you rely on the treadmill for 20% of your running energy, it's not good for you to use the treadmill all the time.
When you get into the habit of holding the armrest, your hands will feel very unnatural when you come into contact with outdoor running.
Running is a way to exercise the whole body. The treadmill brings great convenience to many people who are not convenient for outdoor running. We should make good use of the treadmill, run safely and healthily, and give ourselves a strong physique.