Treadmill running precautions and recommendations

1. Be sure to warm up.

Warm-up is really, really important. You can do some stretching to get your muscles used to it, and then walk for three to five minutes to get your heart and lungs used to it.

If you don't do the preparatory activities, it is easy to cause muscle strain, joint sprain and other sports injuries, which are more common in cold weather. Don't be sloppy, be sure to warm up, be sure to warm up.

2. Slowly speed up, step by step.

When running on a treadmill, walk for three to five minutes to get your heart and lungs used before you start running. When you first get on the treadmill, don't set the speed too fast, you can start with "3", gradually rise to "", and then to "4", gradually increase the speed, and give the body an adaptation process. The same is true for setting the slope.

The most important thing is to know your limits. Don't be too strong, you may fall down at least and die suddenly at worst.

3. The running time should not be too long.

Generally, when you go to the gym, everyone is not only running, but also doing other equipment exercises. Running on the treadmill for too long is easy to cause fatigue, and more importantly, the wear and tear on the joints may also increase, and more than 1 hour will cause a burden on the body.

Suggestion: Prepare for the activity at a slower pace for 5 minutes, then run at a faster pace for 20 minutes, and then have another 5 minutes at a slower pace for relaxation. In this way, it takes about 30 minutes at a time to achieve a better exercise effect.

4. Running heart rate should not be underestimated.

There is also a heart rate monitoring function on the treadmill, and many people must have overlooked its existence. There is a metal piece on the armrest of the treadmill, and when the left and right hands hold the left and right handrails respectively, the treadmill will record the number of heartbeats.

The maximum heart rate for each person is 220 - your age. If you want to achieve the best effect, the most efficient aerobic exercise is to keep your heart rate between 60 and 80% of your maximum heart rate. The treadmill can be used to detect the running heart rate to achieve fitness results.

5. Do not hold the handrails with your hands.

The handrail function of the treadmill is used to help you get on and off the treadmill. Over-reliance on handrails has a great impact on cardiorespiratory fitness, so even if you go back to running outside, it will be very unnatural. What's more, your grip on the treadmill handrail will directly cause you to consume 20% fewer calories.

After reading the precautions for treadmills, how to choose a treadmill.

1. To wear the right clothes, is there anything wrong with running clothes? The clothing on the treadmill is different from that for outdoor running. You may wear loose clothing such as a windbreaker when you are outdoors, but it is best to wear a close-fitting one on the treadmill to avoid accidents caused by the clothes hanging on the machine.

2. To "security check", use a treadmill. The first step is not to set the mode and time, but to do a "security check" on the treadmill. Check whether it is placed stably and whether the countertop is dry and free of foreign objects, and whether the handrails are dry.

Only by identifying these can you guarantee that you will not slip and trip.

3. What should be clamped? Clothes. The treadmill is equipped with an emergency brake clamp, if there is, clamp the clamp on the clothes, in case of falling, the clip will drive the brake pad to pull out from the safety port, then the treadmill will stop running urgently, you can avoid being dragged by the transfer belt.

4. To warm up, running on the treadmill also needs to warm up, which is no different from running outdoors, stretching the muscles and ligaments of the waist and legs, moving the knee joint, ankle joint, and regular warm-up actions are essential.

5. Be attentive, run wholeheartedly when running, listen to ** at most, and look at the programs on the electronic screen in front of you, these actions and activities are enough for the physical load, so don't play with your mobile phone, chat with your companions, and don't look left and right, and suddenly turn your head. Concentrate on what is important and say it three times.

6. To slow down, if you set the speed relatively fast, then you need to slow down appropriately when drinking water, changing your mobile phone**, and adjusting your clothes, and pause if necessary, and then return to the original speed after these actions are over. These "little episodes" are only 10 seconds or 20 seconds, and they have almost no effect on your performance.

7. Slow down, and at the end of training, it is best to let your heart rate drop below 120 beats per minute before pressing the stop button. When getting off the treadmill, you must wait for the table to come to a complete stop, and many accidents occur at the end of the exercise.

Treadmill is the most used indoor exercise, the movement of the treadmill has the size of the difference, the time of exercise can be arranged by yourself, a small amount of exercise should be gradually increased, and many precautions should be paid attention to when running, these precautions are to control the patient's physical health, and the body is affected by the exercise'The impact and harm can also be adjusted to prevent the patient's excessive exercise and other body organs from being affected, so what are the precautions for treadmill exercise?

Precautions for treadmill exercise are:

1. Warm up before getting on the treadmill

Warm-up activities should be done before getting on the treadmill, otherwise it is easy to cause thigh and calf muscle strain. Leg presses, squats, stretching muscles, flexion and extension joints, etc., can increase the temperature of the muscles and make them more flexible. After getting on the treadmill, you should start with a "dynamic" warm-up such as slow walking and jogging, and gradually increase the amount of exercise, which is usually 10 to 15 minutes.

In addition, you should also gradually slow down when getting off the treadmill to avoid dizziness and falling.

Second, the amount of exercise should be appropriate

The time and intensity of exercise on the treadmill should be determined according to the purpose of the exercise. If it is for the purpose of **, the exercise time should not be too short or too long, 40 minutes is appropriate, otherwise it is easy to overdraw.

3. Don't set the speed too fast

Using a treadmill starts with knowing your own exercise limits. If you can't keep up with your physical strength and the set speed is very fast, you will easily fall.

Fourth, the running action should be standard

Running is aerobic exercise that can achieve the purpose of real fat burning. During running, the muscles of the whole body are involved, and all the movements in the process must be standard. If you arch your back with your chest or hold on to the handlebars all the time during running, this will not have the effect of exercise.

It will also increase the pressure on the lumbar spine, which will lead to the problem of lumbar muscle strain in the long run.

When running on a treadmill, you must be able to raise your chest and abdomen and tighten the muscles in your lower back.

What are the precautions for treadmill exercise? There are four main points that patients should pay attention to, the frequency of exercise on the treadmill should be adjusted, the time of running should be calculated, etc., and their breathing should be controlled.