Can a treadmill replace running? Running is very common in our life, but as life gets better and better, treadmills gradually come into our life. Can treadmills completely replace outdoor running? The following is information about whether treadmills can replace running for your reference.

Can a treadmill replace running? 1 Can a treadmill replace running? 1

Characteristics of treadmill

1. Running on the treadmill is characterized by short stride and high step frequency. Although this is similar to the high-frequency and small stride we advocate when running outdoors, it does not change the rhythm at will like running outdoors.

2. In addition, when running on the treadmill, the vertical movement of the center of gravity of the body is less, that is, the movement of the whole body is reduced. Therefore, the body does less work when running. Plus, without wind resistance, the body will consume less energy when exercising on the treadmill than when running outdoors. At the same speed, running on the treadmill will consume 5% less calories than running on the road, so you may feel more relaxed. You can raise the slope a little to narrow the gap with the exercise effect of road running.

Besides, the treadmill doesn't turn. Runners lack ankle and other muscle groups.

We need to pay more attention to our running posture when running on the treadmill. Because the biggest difference between running on the treadmill and running on the road is that the road surface of the former will move, while the road surface of the latter will not move. Road running uses the reaction force from the ground when landing, but the ground of the treadmill is constantly moving backwards. Instead of running by the reaction of the ground, you can continue running even if your posture is out of shape. Common wrong posture: the pelvis is not directly above the foot when landing, that is, the waist sinks, and only the part below the knee is used for running. Once the wrong posture is formed, running on the road will increase the burden on the knees and waist. So you must pay attention to your running posture.

Several points of running on the treadmill:

1, don't accelerate too fast. Generally, for the purpose of physical exercise, the basic speed can be maintained at 8 km/h, and it can be adjusted to 9~ 12 km/h if you have certain ability. If you escape too fast, your body will lean forward and your steps will continue to lean back, which will increase the burden on your knees and waist.

2, face each other, don't look down;

3. Increase the swing range of the elbow backwards, so that the scapula can move;

For those who just started running, there is no need to pursue running a mile at a constant speed on the treadmill. If they feel that they can't run, they can slow down or even walk for a while. Achieving the goal distance is the greatest victory.

In addition, it should be noted that after running on the treadmill, don't stop immediately, let alone lie or sit immediately. You should slow down slowly and walk on the treadmill for a few minutes to let your heart rate drop below 120 beats/min. After breathing easily and normally, leave the treadmill and do a stretching exercise. If you suddenly stop running and get off the treadmill, you may feel uncomfortable and faint in severe cases.

Compared with treadmills, outdoor running equipment has more advantages:

1, outdoor running can adjust the training content according to different stages. A single running mode will not continuously improve the ability of runners. Outdoor, running can reasonably arrange different stages and different contents of training content.

2. Outdoor running can facilitate runners to carry out interval training and rhythm running. Although you can do it on the treadmill, you can't get the ability to regenerate your body when you run outdoors, and you can't coordinate your movements well.

3. Running outdoors can enhance the adaptability of the body in different road environments. Whether uphill or downhill, asphalt pavement or fitness trail, through continuous training, runners can have stronger joint adaptability and richer body coordination ability.

Can a treadmill replace running? Can a treadmill replace running? 2

First of all, from the effect of reducing fat, running in situ is definitely effective, and its fat burning degree is higher than brisk walking and lower than jogging. Running in situ is not as good as running outdoors. The biggest difference between outdoor running and in-situ running is wind resistance and friction. It takes more power to overcome resistance and do work.

Outdoor running can not only exercise the quadriceps, which is responsible for lifting the thigh, but also exercise the muscles of the buttocks and the back of the thigh, which are responsible for pushing the body forward. Wide training muscles and good fat burning effect. However, when running in situ, the main action is to run upward against gravity without lateral displacement, so the main training is only iliopsoas and quadriceps femoris, which can't effectively practice buttocks. The trained muscle groups are less than outdoor running, and the fat burning ability will naturally drop greatly.

What's the difference between running in situ and running normally? Ordinary people running in situ can easily become low leg lifts because there is no need to drive their bodies forward. It's much better to take advantage of running opportunities, at least to drive your body, and the speed can be measured and compared. Otherwise, how to measure the exercise effect? Does the heart rate meter match? If not, then there is only exercise time left, and it is meaningless to have only this amount without intensity.

Finally, if you are just afraid of being fat and really like running, and there is no suitable environment nearby, get a treadmill+heart rate meter. If you are not sure whether you like running or not, you can find a chance to try it, or there are many ways to consume energy and increase muscles at home. It is highly recommended-prisoners' push-ups, pull-ups, squats, leg lifts and bridging are all simple movements, which can be completed with little equipment, and no equipment is needed at the initial stage of exercise.