I. Warm up before getting on the treadmill
Before getting on the treadmill, you should warm up first, otherwise it is easy to strain the muscles of your thighs and calves. Leg pressing, squatting, muscle stretching, joint flexion and extension can increase the temperature of the muscles, making them more flexible. After getting on the treadmill, start with "dynamic" warm-ups such as slow walking or jogging, gradually increasing the intensity. This process usually lasts about 10~15 minutes. In addition, when getting off the treadmill, you should also gradually slow down to avoid dizziness and falling.
II. Don't set the speed too fast
When using a treadmill, you need to understand your own exercise limits first. If your stamina cannot keep up and the set speed is too fast, it's easy to fall.
III. Exercise volume should be appropriate
The time and intensity of exercising on a treadmill should be determined according to your exercise goals. If the goal is weight loss, the exercise time should not be too short or too long, around 40 minutes is ideal, otherwise, it's easy to overexert yourself.
IV. Always engage your core, stand upright, and tighten your back muscles
It needs to be emphasized that running is an aerobic activity, and the whole body will participate. If you hunch your chest or lean forward while running, or always hold onto the handrails, not only will it fail to achieve the exercise effect, but it will also increase the pressure on your lumbar vertebrae, leading to lumbar muscle strain over time. Therefore, when exercising on a treadmill, you must engage your core, stand upright, and tighten the muscles in your lower back.
V. Focus when using the treadmill
Doing things like watching TV while running distracts you. Many people like to watch TV while running, which can distract your attention, and an accident may occur easily, especially for those who are not familiar with the operation of the treadmill or have a high-intensity workout. If you find it monotonous, you can listen to some light music while running. Studies have shown that upbeat music can effectively improve exercise results and increase the fun of exercising.
VI. Wear shoes even when using a treadmill at home
Nowadays, many people have treadmills at home. However, if you run barefoot, the vibration of the treadmill can cause unnecessary damage to the leg joints, and sweating on the soles of your feet makes it easier to slip. Although wearing thick socks can provide a certain amount of shock absorption, after all, socks do not have the elasticity of athletic shoes and cannot replace their function. Therefore, when exercising on a treadmill, it's best to wear a pair of jogging shoes. Jogging shoes are lighter than regular shoes and have softer soles, making them suitable for use on treadmills. If you don't have jogging shoes, regular sports shoes will work, but choose lighter ones with thinner soles.
Supplementary reading:
Master 3 key points, and walking can help healthy weight loss.
Homemade Hawthorn Tea - Cooling and slimming.
Vegetarian weight loss - Improper cooking can make you fatter.
2-day colon cleansing meal on weekends - Slim down for summer with ease.
For more details, please consult the official website of Shanghai New Life Fitness Equipment: http://www.sqhjjc.com