The correct process of getting on the treadmill is to start with walking, walking slowly and jogging, start with dynamic warm-up and gradually increase the amount of exercise. 10~ 15 minutes is appropriate. The suggestion is to start with a walking speed of 4-6 km/h and gradually transition to running.

Don't set the speed very high as soon as you come up, but step by step. When your body gets used to the current speed, turn it up again. If the speed is too fast to keep up with the pace, danger will come.

Second, choose the appropriate operation mode.

Many treadmills come with many modes, such as "fat reduction mode", "climbing mode" and "random mode". Pick a mode you like first, and you can manually set your own exclusive mode if you are personalized. If your knees or joints are not very good, you can choose a treadmill with an adjustable shock absorption system for protection.

Third, pay attention to the method of running.

The running position should be in the middle of the running belt, not too forward, not too backward, and not deviating. Take a bold step with confidence and the General Assembly will be safer. On the contrary, the small step will be taken down by the running and thrown out of the treadmill.

Fourth, pay attention to the movement of running.

Running is aerobic exercise, and the whole body will actively participate. When you run, you will hold your chest out or hold the handle all the time. Not only can not achieve the effect of exercise, but also increase the pressure on the lumbar spine, which will cause lumbar muscle strain over time. Therefore, when you exercise on the treadmill, you must close your abdomen and chest and tighten your back muscles.

Extended data:

People who are not suitable for treadmill exercise:

1, people with arthritis, meniscus or ligament injury or artificial joint replacement, because high-frequency running will cause repeated wear and tear of hip joint, knee joint and ankle joint, and people with joint problems will be injured more and more;

2, heart disease patients, because the speed of the treadmill is difficult to control, the heart load is also relatively large, once an accident occurs, it is very dangerous;

3, people with cervical spondylosis and lumbar spondylosis, because running in a highly concentrated state for a long time will lead to neck and back muscle tension, and the treadmill also has recoil on the spine, which may aggravate the original condition;

4. Osteoporosis patients are prone to sprains and falls during high-intensity running due to decreased bone density and loose ligaments, leading to fractures.

People's Network-Treadmill exercise should pay attention to 5 points. Four types of people are not suitable for treadmill exercise.