Use of treadmill
1. Before running, take a walk to warm up your joints and muscles. Warm up for about 5 minutes to get your joints and muscles in the best condition. Walking slowly with a slight inclination, such as 2% inclination, will make your whole body blood flow, and warming up before running will help to avoid muscle strain or joint injury.
2. Gradually increase your speed. After warming up for a few minutes, speed up jogging. After 5 minutes, slightly increase your speed, continue to increase your speed until your speed becomes a sprint, and then gradually slow down every 5 minutes.
3. Avoid grabbing handrails. Grasping the handrail will reduce the exercise intensity of your legs and core muscles. This can reduce heat consumption and exercise intensity. If you need a rest, let the treadmill stop slowly and walk for a while.
4. Use the safety clip. If your treadmill has a safety rope or safety clip, be sure to use it. This clip can be clipped to your clothes. If you accidentally fall off the treadmill, it will drive the safety switch to stop the treadmill in time. This is the best and most recommended method to avoid serious injury caused by using the treadmill.
Stand up your shoulders, raise your head, and don't look at your feet. When running or walking on the treadmill, please always keep the correct posture. Your body should be straight, your shoulders should be straight, your eyes should be fixed on the front, and you should not underestimate your feet.
Use an exercise bike
1. Adjust the seat, adjust the seat back and forth, and adjust it up and down. With a recumbent bicycle, you can adjust your seat back and forth instead of up and down.
2. Set the handlebars correctly (if your bike allows adjustment) so that the arms can be stretched and adjusted to suit your comfort.
3. Adjust the ankle strap to make your feet feel comfortable.