Now more and more people join the fitness team. For people who have just started fitness, the first exercise they come into contact with in the gym is running on the treadmill. What should I pay attention to when running on the treadmill?
Correct method of treadmill fitness
Now more and more people join the fitness team. For people who have just started fitness, the first exercise they come into contact with in the gym is running on the treadmill. What should I pay attention to when running on the treadmill?
You should pay attention to the following items: eat something before training, and exercise on an empty stomach can easily lead to sports anemia. Drinking a glass of juice or eating a banana before exercise will make you energetic, but don't eat junk food, such as fried bagels.
Choose quick start mode: a good running time is preset by a set of programs. You can choose different exercise modes when running, such as "fat reduction mode", "cardiopulmonary function mode", "mountain climbing mode" and "random mode". Among them, the quick start mode can adjust the exercise intensity at any time.
Pay attention to your body position: you should stand in the middle of the running belt. Too forward is easy to step on the base, too backward is easy to be thrown out. Of course, don't deviate.
Starting from walking: It is recommended to start from a walking speed of 4-6 km/h and gradually transition to running. In addition, fast walking can make more use of fat to supply energy, and the effect of reducing fat is relatively better.
Stop slowly: Although you try to move forward, your body still stays in the same place, which confuses your brain, so you may feel dizzy when you first get off the treadmill, but this will not happen if you slow down gradually.
Misunderstanding of treadmill exercise and fitness
Some people use the treadmill at home to run with their feet or just wear socks. In fact, when running barefoot, 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.
Run as soon as you get on the treadmill
Warm-up activities should be carried out before pedaling. Leg press, squat, stretching muscles, flexion and extension joints, etc. It can increase the temperature of muscles and make them softer and less prone to strain. After getting on the treadmill, you should start with "dynamic" warm-up such as 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.
Running time is too long.
When running, the body's energy supply is from sugar to fat, and then to protein. Jogging for more than half an hour will consume fat, and jogging for more than 1 hour will consume protein.
The higher the slope, the better.
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. For example, the high slope of middle-aged and elderly people will increase the damage to the knee joint, so it is best to exercise horizontally. 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. For example, running fast can consume more sugar, but less fat. Simply adopting this method is not conducive to athletes who want to lose weight.
Watching TV while running.
Watching TV while running may distract your attention. A little carelessness will cause injury, especially for people who are unfamiliar with treadmill operation and have high exercise intensity. Skilled joggers can choose some fast-paced or relaxed music.
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