Guide: After the running speed of the treadmill is set to suit you, you won't feel dizzy and weak. Next, we will bring you some precautions when using the treadmill.

The most sports equipment in the gym is the treadmill. What should I do if I find dizziness and weakness after running on the treadmill? Maybe you used the wrong method on the treadmill!

How is dizziness and fatigue after running the treadmill?

Running posture is very important when using treadmill to keep fit. Look ahead when running, don't look down at the running belt, just match the music. In addition, as you said, the reason for running dizziness may be excessive exercise, which leads to temporary hypoxia in the brain. I suggest you reduce the amount of exercise, start from 34 kilometers, and then increase the speed after your physical condition improves.

It should also be reminded that running is aerobic exercise, and the whole body will participate in it. If you keep your chest out or hold the handle while running, you will not be able to exercise, but also increase the pressure on the lumbar spine, which will cause lumbar muscle strain for a long time. Therefore, when you exercise on the treadmill, you must tuck in your abdomen and chest and tighten your back muscles.

Excessive exercise fatigue II. Excessive exercise 3. Usually lack of exercise. In order to exercise and not lose weight, we should run for 30 minutes every day, and the heartbeat should not exceed 130, mainly jogging. Finally, if you want to stay for about 5 minutes, walk slowly. Weight loss time should be longer than 40 minutes, and the heartbeat should be above 130.

Warm-up activities should be done before going on the treadmill, otherwise it will easily cause muscle strain of thighs and calves. Leg press, squat, stretching muscles, flexion and extension joints can all increase the temperature of muscles and make them softer. After getting on the treadmill, you should start with "dynamic" warm-up such as walking and jogging, and gradually increase the amount of exercise. This process usually takes 10~ 15 minutes. In addition, when you get off the treadmill, you should also slow down gradually to avoid dizziness and fall.

The time and intensity of exercise on the treadmill depends on the purpose of exercise. If the purpose is to lose weight, the exercise time should not be too short or too long, and 40 minutes is appropriate, otherwise it is easy to overdraw. To use a treadmill, you must first understand your exercise limit. If the physical strength can't keep up, the setting speed is fast and it is easy to fall.

The above contents are all the reasons why the salesman told us about dizziness after running on the treadmill. I believe many friends have encountered these symptoms. Do you know what the reason is this time? We are just a little impatient and want to see the changes in our bodies so quickly that we forget whether our bodies can accept such strenuous exercise. We should slow down our mentality and increase the intensity of exercise bit by bit, so that this phenomenon will not happen again.

How much is the speed of the treadmill suitable?

There is no definite and unique figure about the speed of the treadmill, which depends on different situations, users' physique and different needs. However, in order to achieve the best results on the basis of self-acceptance, generally speaking, running by yourself will not be too tired, but it will not be too easy. The specific performance is that you can't breathe, but you can't talk while running.

1, slow walking: 4 km/h-6 km/h.

If you just want to walk slowly, it is more appropriate to adjust the speed to 4 km/h-6 km/h. This kind of walking is generally suitable for walking after meals and relaxing after exercise. In addition, if there are pregnant women at home, it is not convenient to go out at ordinary times, so it is very suitable for pregnant women to exercise by adjusting the treadmill to this speed.

2. Go fast: the speed is 6 km/h-8 km/h.

6km/h？ The speed of 8km/h is suitable for people who walk fast. This speed is most suitable for friends who don't like running, or "lazy people" who just want to sweat and don't want to be too tired. It can not only achieve the effect of fitness, but also maintain a normal body shape, which is also helpful to improve the vital capacity of athletes. At the same time, this speed is also suitable for people with poor athletic ability to jog.

3, running to reduce fat: 8 km/h or more.

If you want to achieve better fat-reducing effect through the treadmill, it is best to adjust the speed to above 8 km/h, of course, this 8km/h can also be divided into two types. 8km/h- 10km/h for jogging to reduce fat, and 10km/h- 12km/h for middle-speed running to reduce fat. Middle-speed running is the stage of burning fat.

Matters needing attention in running on treadmill

First, warm up before going to the treadmill.

After getting on the treadmill, you should start with "dynamic" warm-up such as walking and jogging, and gradually increase the amount of exercise. This process usually takes 10- 15 minutes. In addition, when you get off the treadmill, you should also slow down gradually to avoid dizziness and fall.

Second, abdomen and chest, tighten the back muscles.

Running is aerobic exercise, and the whole body will participate in it. If you bow your chest or hold the handle all the time, you will not get the effect of exercise, but also increase the pressure on the lumbar spine, which will cause lumbar muscle strain for a long time.

Third, don't set the speed too fast.

To use a treadmill, you must first understand your exercise limit. If the physical strength can't keep up, the setting speed is fast and it is easy to fall.

Fourth, the amount of exercise should be appropriate.

The time and intensity of exercise on the treadmill depends on the purpose of exercise. If the purpose is to lose weight, the exercise time should not be too short or too long, and 40 minutes is appropriate, otherwise it is easy to overdraw.

5. Wear shoes on the treadmill at home.

Many people like to go barefoot or wear only a pair of thick socks when using treadmills at home. In this way, the vibration of the treadmill will cause unnecessary damage to the joints of the legs, and if the soles of the feet sweat, it is easier to slip. Therefore, it is best to wear a pair of jogging shoes when exercising on the treadmill. If not, ordinary sports shoes are ok, but choose something light and not too thick.

Treadmill and running are the same process, but with the help of machines, running methods are different. Knowing these points that need attention, we can make better use of the treadmill to exercise and lose weight better. Of course, it can also avoid unnecessary harm to the body.