2, it is best to use it for more than 30 minutes at a time. Don't set a body limit speed at the beginning, which is not only bad for exercise, but also prone to falls and other dangers. If you want your body to adapt slowly, set a slower speed and then gradually increase it. Similarly, when you are ready to stop, don't stop immediately, set the speed slowly, and then stop.
Extended data
Time-time, showing exercise time and speed-speed, showing instantaneous speed, unit: kilometer/hour distance-distance, distance traveled by exercise, unit: kilometer heat-calorie, physical energy consumed by exercise, unit: kilocalorie automatic scanning-scanning, and automatically displaying the functions of the electronic watch according to the set time interval: mode-mode selection: press this button to select time, speed, distance and time. Reset-reset 0: Press this key to reset the value displayed on the screen to 0. When the instrument scans automatically, the reset 0 key has no effect.
Warm up before traveling, so as to avoid muscle strain and menstrual cramps caused by sudden exercise. So before you get on the treadmill, you should also press leg press's waist. Do a full warm-up exercise, and then start exercising.
Pay attention to your body position and 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. Set the speed from slow to fast.
Warm-up preparation before departure: wear sportswear and sports shoes. Women with long hair should curl their hair and prepare a towel, a cup of warm water or a sports drink. If possible, they can adjust the music or sound, check whether the treadmill is placed smoothly, whether the running board is slippery and whether the power supply is plugged in.
Please don't use the treadmill for patients with diseases, dizziness, fatigue, high blood pressure, heart disease, etc. If you feel uncomfortable during use, please stop using the treadmill immediately and communicate with your doctor before using the treadmill. Opening the window to adjust indoor fresh air and eating starch food and water in moderation can increase the body's heat supply, make the energy supply sufficient, improve the exercise effect and avoid fasting training.
Do proper warm-up exercise before running, so that the body can enter the state before exercise, and it is not easy to sprain joints and tendons. There are no hard and fast rules about what to do during warm-up. Usually stretch muscles, leg press, twist waist, and move all joints of hands and feet. It should be noted that the action should be done as much as possible, and the time is about ten minutes. You can't warm up by just moving twice.
Various ways to run on the treadmill
Jogging: Run at your favorite pace according to the speed and intensity you can adapt. Jogging may achieve the effect of bodybuilding and lowering blood fat, and it is not difficult.
Running in situ: Running in situ can exercise the upper body well and cooperate with the large swing of the upper arm.
Accelerated running: gradually increase the speed after the body enters the state until it can reach the highest speed, and then gradually stop. Accelerated running can make the heat burn to the maximum extent, and after running, you will feel that your whole body has been fully exercised.
execution time
Choice of time period: 2 pm to 4 pm is the best time to strengthen physical strength, and human muscle endurance is 50% higher than other times. From 5: 00 to 7: 00 in the evening, people's exercise ability reaches the highest point, which is suitable for running to lose weight. It is not suitable for exercise after meals, which will hinder digestion. It will hurt the stomach after a long time. You need to rest for 30 to 45 minutes before running.
Length of time: The longer you run, the better. If you want to burn fat, you have to reach more than 40 minutes. If you have no exercise habits at first, don't try to be brave. You should use a step-by-step method, 20 minutes today, 25 minutes tomorrow, and gradually reach 40 minutes.
Baidu encyclopedia: treadmill