Long-term use of treadmill to lose weight

brief introduction

Treadmill is a routine equipment in family and gym, the simplest one in today's family fitness equipment, and the best choice for family fitness equipment.

A treadmill is mainly characterized in that a pivot rod is arranged at an appropriate position of an armrest frame, and then the pivot rod is extended to the front lower part of the machine body; the other end of the pivot rod is pivoted at an appropriate position of the running frame; and a ground-touching pulley is arranged at the bottom of the front end of the running frame, so that when the running frame is lifted from the rear, the ground-touching pulley will help the user to exert force, which has the characteristics of labor-saving folding and stable support.

[Edit this paragraph] History of treadmills

The world's first treadmill was born in 1875, and the inventor was a mechanic in the eastern rural areas of the United States. This machine is actually a portable agricultural equipment, powered by livestock. This is nothing new. Farmers all over the world have long used donkeys to grind flour. However, donkeys, like any animal, don't like to turn around. If they want to pull the donkey, they must whip it and blindfold it.

Besides grinding, there are many farm jobs for animals to do. As early as the16th century, European farmers invented many similar transmission devices, allowing donkeys and horses to help farmers thresh or fetch water. However, these devices let animals climb stairs and use their weight to generate electricity.

1866, New York passed the first law in the United States prohibiting cruelty to animals. It is illegal to whip animals. The American organization against cruelty to animals accuses those climbing power devices of hurting animals' knee joints and causing psychological stress to animals. So someone invented a horizontal treadmill, whose conveyor belt is parallel to the ground, and animals naturally walk on it as usual.

Who first made the first horizontal treadmill? There is no clear answer to this question at present. However, there are still two horizontal treadmills made by 1875 in a small village called "dongyujier" near new york. One is relatively small, usually powered by dogs. The other is bigger, used for sawing wood and driven by horses.

[Edit this paragraph] Classification of treadmills

A, according to the driving force classification:

1. Mechanical treadmill

The mechanical treadmill is driven by the friction between the runner's feet and the running belt. Simply put, the electric treadmill is driven by the motor to run the belt.

2. Electric treadmill

Electric treadmills are high-grade equipment in gymnasiums and families. It drives the running belt through the motor, so that people can run or walk passively at different speeds. Because running and walking are passively formed, they are almost the same as ordinary running or walking on the ground in terms of action appearance, but from the perspective of human strength, running and walking on an electric treadmill saves a pedaling and stretching action than ordinary running and walking. It is this that makes everyone who walks and runs on the electric treadmill feel very relaxed, which can make people run about 1/3 more distance and consume more energy than ordinary walking and running. In addition, because the electronic auxiliary equipment on the electric treadmill has many functions, you can experience different running environments, such as flat running, uphill running, hilly running, variable speed running and so on. And you can choose according to your exercise purpose.

Two. Classification by function

1. Single function treadmill

There are two kinds of single-function treadmills in structure, one is roller treadmills and the other is flat treadmills. Roller treadmills are noisy at work and have been eliminated. Treadmill is an active exercise on which people exercise, so it makes people feel the same as ordinary running. Its electronic watch can help trainers to record speed, time, heart rate, heat, beat, distance and other indicators. Let you know your training situation at any time and make purposeful adjustments.

2. Multifunctional treadmill

Multifunctional treadmill is a combination of treadmill, rowing machine, horizontal exercise bike, relaxation machine, waist rotator and other functional equipment, which is loved by some people because of its many functions and small space occupation. The exercise method is the same as the ordinary treadmill, but the multifunctional treadmill has some defects in comfort, convenience, accurate and reasonable technical movements and so on.

3. New treadmill

Now the powerful Nordick track equipment company has introduced a new type of NordicSport treadmill. Compared with the ordinary treadmill, this treadmill has a better weight loss effect.

Three. Classified by brand

Domestic and imported, the main popular brands are: Qiao Shan/Johnson, Shibuya /SportsArt, European BH, Ai Kang /ICON, Zheng Lun/AEON, MoSi, Xianghui, Nordos/Nautilus, Li Jian /life, Ingido, Shu Hua, eustace, IPAS, Evergreen and so on.

[Edit this paragraph] How to choose a treadmill?

Treadmills are divided into mechanical treadmills and electric treadmills. Old people can choose a mechanical treadmill, which is an active running mode. Running speed is controlled by oneself, and users can walk, jog or run fast according to their own situation. Young people can choose an electric treadmill, which is a passive way of running. First of all, set the running speed according to your physical fitness and force the trainer to run at this speed.

Five important considerations

We interviewed JoeGrav, the marketing manager of DunnsExerciseAmerica Sports Equipment Store in Miami, USA. He is also a salesman and marathon runner. He said that the following five points are decisive considerations for buyers:

(1) How important are the electronic instrument functions of a treadmill, such as information reading, course operation and heartbeat training, in terms of your satisfaction with the treadmill!

(2) When you challenge yourself with the speed and slope function of the treadmill, do you need to adjust the treadmill to the maximum power?

(3) Do you feel comfortable when using the treadmill? For example:

A. The length and width of the running belt and whether its size is suitable for your natural running speed.

B.is the elasticity of the running board moderate for you?

C. Do you feel safe when the treadmill is running?

(4) How often do you use the treadmill? This is a factor in your consideration of whether you need to adjust your expenditure budget.

(5) How long should the treadmill last? What are the details of the warranty? How to provide maintenance service? And how do you do your own daily maintenance?

Observe, listen and experience feelings.

Because there is no harm in staying indoors, please remember the following ten points in the ten-minute distance test, because this may be a sign that you will feel comfortable or tired when using the treadmill in the future:

(1) Motor: Whether it runs smoothly and has no deafening noise.

(2) Belt running: After the speed is set, whether the belt running is stable or not, pay attention to whether there is interruption, slippage and deviation.

(3) Running area: Is there enough space for your running pace, and is the surface stable and flexible?

(4) Controllability: Whether the function is used properly and the operation is simple.

(5) Arrangement of panel format: Whether the design method is reasonable and attractive, and whether a lot of information is provided. Reading is interesting.

(6) Safety: Whether the position of the handrail is comfortable for you and whether the emergency safety button is easy to see and touch.

(7) The reaction time of the machine and the stability during function conversion: Whether the treadmill can react and operate in real time when switching the slope and speed, rather than making you unstable because of sudden and drastic changes.

(8) Slope and speed setting function: Whether the maximum slope and speed setting value of the treadmill can meet your needs for treadmill training, and whether the speed setting works smoothly when it is the highest.

(9) Fit and fitness: There is no doubt that the use of preset procedures and heartbeat control is completely understandable. Can you understand and fully grasp the characteristics of the treadmill training course when the merchant asks you to stand on the machine and start using it?

(10) Design suitable for runners.

[Edit this paragraph] Maintenance of treadmills

1. Clean the dust under the fuselage and fuselage regularly. It is recommended to gently wipe with a soft cotton cloth. Do not use acidic cleaners.

2. Regularly check whether there are foreign bodies between the running belt and the running board; Such as chewing gum, small creatures and so on. If foreign objects are found, they should be removed immediately.

It is suggested to put a special sports mat under the treadmill; On the one hand, it can eliminate the noise during running and protect the floor, on the other hand, it can effectively prevent dust and foreign objects from entering the electrical cabinet or between the running belt and the running board.

3. Check the tightness of the running belt regularly to see if there is any deviation.

4. Check the emergency braking function of the treadmill regularly to ensure safety and effectiveness.

5. Apply silicone oil between the running belt and the running board regularly; Make sure the running belt runs smoothly.

How to use the treadmill to keep fit and eat something before the most scientific training? Exercise on an empty stomach can easily lead to sports anemia. Drinking a glass of juice or eating a banana before exercise can 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 body posture:

Stand in the middle of the running belt, too far ahead is easy to step on the base, too far back is easy to be thrown out. Of course, don't deviate.

Starting with walking:

It is suggested to start with 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 work hard, your body still stays in the same place, which makes your brain a little confused, so you may feel dizzy when you first get off the treadmill, but if you slow down gradually, this will not happen.

What do you know about treadmills?

For ordinary bodybuilders, even most coaches, only 70% of the functions of this precision instrument can be used when using the treadmill, and about 30% of the functions are not commonly used and little known.

Several elements of choosing a treadmill

1. Heart rate sensing. Anyone who does exercise will know that heart rate is the most important data in aerobic training. Proper heart rate will make your exercise safer and more effective. Commercial treadmills have heart rate detection equipment, some of which are clipped to the ears and some are handle-type.

2. Table thickness. The thickness of the treadmill table is the key to reduce the impact on the joints. To choose a treadmill with a thick table top, it is best to have a double table top. If the table top of the treadmill is too thin, it is easy to bend and deform.

3. Table length. The longer the table on the treadmill, the more space you have for exercise and the greater your sense of security.

4. Speed adjustment. The speed range of a standard treadmill should be 0-20 km/h. When you increase or decrease the speed, you should not feel obvious inertia.

5. Tilt angle of desktop. A special function of commercial treadmills is the change of angles. The maximum increase of the treadmill can reach 45 degrees, which makes you feel like going over mountains and mountains.

6. Intelligent adjustment function. At present, the most advanced running opportunities in the world automatically adjust the speed and angle according to your heart rate after you set the program to help you reach your target heart rate.

7. Control panel. The control panel of a standard treadmill should at least have the above basic display functions. Some treadmills also have more personalized data display and storage functions.

Safe use of treadmills 10 tips

1. You should have a physical examination before exercising in any health club. If you have a medical history or a history of drug allergy, you need a doctor's certificate. Safety always comes first.

2. Wear appropriate clothes, especially sports shoes, and be sure to choose a pair of sports shoes that are comfortable for your feet.

3. Before using the treadmill, check whether the treadmill is stable and whether the table is dry.

4. Before starting exercise, stand on the pedals on both sides of the treadmill with your feet and clamp the emergency brake clip on the clothes. When all debugging is completed and the treadmill starts to rotate, put your feet on the table of the treadmill. If it is the first time to use it, you need to put your hands on the handles on both sides.

When exercising, keep your eyes on the front, don't turn your head suddenly and don't look back, or you will lose your balance.

6. If you have a bad sense of balance, don't take heavy things when running.

7. Don't run backwards on the treadmill or do some dangerous actions.

8. At the end of the training, the heart rate should drop below 120 beats per minute before pressing the stop button.

9. When you get off the treadmill, you must wait for the table to stop completely. Many accidents happen at the end of sports.

10. If your weight exceeds 140 kg, don't "torture" the treadmill. For ordinary bodybuilders, even most coaches, only 70% of the functions of this precision instrument can be used when using the treadmill, and about 30% of the functions are not commonly used and little known.