When the weather is bad or there is no condition to go out for exercise, most people will exercise on the treadmill. So what? Come and have a look with me.

1、

Although the treadmill is good, improper use will also be harmful to our health. This is what you should pay attention to when you exercise on a treadmill. In addition, you should pay attention to replenish water in your body when running. Sweating while running will cause insufficient water in the body.

2. The benefits of running on the treadmill

2. 1, not affected by the weather: you don't need to open the window first to see if it is snowing or windy, just change your clothes and stand up and run; It won't be too cold or too hot in the gym. You will run in an ideal environment.

2.2. Safer: The "pavement" of the treadmill is much softer than concrete, and there will be no sudden pits and stones. A high-quality treadmill has a good shock absorber, which can protect your knee joint and greatly reduce the chance of sports injury.

2.3, can accurately calculate the data: as long as a glance at the panel, you will know that you are running at a speed of several kilometers per hour, have been running for several kilometers, and have been exercising for several minutes. You can also easily measure your heart rate and calculate the calories burned on the treadmill.

2.4. Many functions: A good running opportunity is preset by a set of programs. You can choose different exercise modes when running, such as "fat reduction mode", "cardiopulmonary function mode", "mountaineering mode" and "random mode".

2.5. You can watch TV: It's really considerate to have a TV in front of the treadmill. Large fitness clubs will do it without exception to make your running more interesting.

How to use running opportunities to harm your health.

3. 1, running fast at the beginning. Many people choose to run fast from the beginning, thinking that this can improve their speed. In fact, this is the most vulnerable. Such as the knee joint and ankle joint. Secondly, running fast is easy to make athletes lose their goals, but it is not conducive to later fitness. Therefore, when choosing a treadmill, athletes should first make clear what their goals are, and then warm up properly after making clear their goals, so as to reduce the harm to their bodies.

3.2. The running time is too long. In fact, the longer you run, the better your health. After determining the training goal, start practicing in a planned way according to your own goal. According to different goals, the running time will be different. For example, dieters can run for 30-50 minutes and marathon runners need to run for 2 hours.

3.3. The higher the slope, the better. Some people think that the higher the rag of the treadmill, the greater the amount of exercise and the greater the difficulty of exercise, which is more conducive to fitness. In fact, this idea is wrong. Because the slope is too big, the triceps of the calf will be too tight, but the force will be incorrect. Over time, the thickness of the calf will increase. So for people who exercise normally, the slope is horizontal.

Correct fitness method of treadmill

1, preparation before exercise:

Wear loose and comfortable casual clothes, wear a pair of sports shoes suitable for running, and prepare items needed during and after running, such as towels and drinks. It's best to listen to relaxing music before running, relax and be fully prepared.

2. Start exercising:

Walk slowly for 2 minutes, then stride for 2 minutes, then turn to jogging, warm up first, let your body sweat a little, and enter the exercise state as soon as possible. When you start running, lean forward slightly, tighten your abdomen, run with your feet, swing your arms back and forth naturally, and then adjust your breathing according to your movements. Usually one breath at a time or two breaths at a time is more appropriate. Try to control the running speed at 3/5 km/h, which varies from person to person.

3. End the exercise:

Ending exercise is not simply pressing the stop button. It is necessary to slow down and walk slowly, so that all parts of the body can be relaxed before the end, so as to protect the body and reduce the pain of running hind legs. It should be noted that the most important thing in treadmill exercise is the correct posture of walking and running, as well as the coordination of breathing and exercise. Generally, you need to keep practicing, and the effect is good at least twice a week.

Matters needing attention in running on treadmill

1, don't watch the video.

The height of the display screen of the treadmill is about 1m ~ 1.2m, so it is easy to bow your head and bend your back when watching videos, and your body center of gravity leans forward excessively.

This will cause excessive pressure on the lumbar spine and easily lead to lumbar strain. Moreover, it is easy to get distracted when watching videos while running. If you watch too much carelessly, you will get carried away, and running too fast or too slow will cause danger. It depends on the national football team winning Japan and jumping up again, and the consequences are unimaginable.

2. Listen to rhythmic music.

The rhythm of listening to music may also affect the rhythm of running, so you must choose music with bright rhythm, which is most suitable for the rhythm of running. Don't be quick and slow for the time being. The sudden change of music is easy to have a bad influence on the rhythm of running, so avoid listening to pure music that is particularly lyrical and slow. If you listen to a lullaby, you may really fall asleep.

3, heel first landing

If you step on the belt of the treadmill and make a loud noise while running, it is probably that there is something wrong with your running posture. A common mistake is to land with the sole of your foot. This will cause excessive pressure on ankles and knees, which will easily cause joint damage. The correct way is to land with the heel first, then roll to the whole sole, and use the arch of the foot to give the lower limbs enough buffer time.