What are the functions of the treadmill? Many people will buy some sports equipment at home to exercise at home. The more popular equipment is the treadmill, so what are the specific functions of the treadmill? Let's have a look!

What are the functions of the treadmill 1? What are the functions of the treadmill?

Support sit-ups

The multifunctional treadmill comes with a sit-up stand, which is mainly used to exercise the muscles of the abdomen and lower back, and plays a healthy and slimming role.

Running exercise

The most basic function of the treadmill, regular exercise on the treadmill can burn calories, improve the heart and lungs, accelerate blood circulation and lose weight! ! Mainly to exercise the muscle groups of the legs.

Waist twisting exercise

Multifunctional running comes with a waist twisting board. You often exercise on the waist twisting board, which can fully exercise your waist, chest and legs, and has the effects of slimming waist, beautifying legs and lowering blood fat.

row

Regular boating exercises can exercise the muscle tissues of hands, legs and waist, effectively exercise and stretch muscle groups, especially for the back, and can also relieve symptoms such as back pain.

Massage practice

Mainly to exercise and relax the muscles from the neck to the calf, but also play a role in skin care and slimming.

2. Classification of treadmills

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.

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.

3, treadmill efficacy

Weight loss: 30 ~ 40 minutes.

The best time is 30 ~ 40 minutes. If you want to do other sports, you can reduce the time, but it is best not to be less than 20 minutes. The setting of speed varies according to gender, and it is best for men to be 6.5 km/h and for women to be 5.5 km/h. Moreover, when running, pay attention to the swing of arms, and don't hold them on the handrails, because it will consume more energy and be more natural and safe.

Cardiopulmonary exercise: speed 5 ~ 9, slope 0% ~ 10%.

Generally, when the target heart rate is reached during running, it is maintained for 25 ~ 35 minutes, the speed is set to 5, and the slope is controlled between 0% ~ 10%. When you finish the whole exercise, don't rush down. You'd better slow down for 5 minutes and then recover.

Warm-up: 5 ~ 10 minutes, and the speed should not exceed 8.

The time should be controlled within 5 ~ 10 minutes, and the speed should not exceed 8. Especially in warm-up activities, it is best to run at a speed of 4.5 for 3-5 minutes, then at a speed of 8 for 2-3 minutes, and then at a speed of 5 for 3-5 minutes. This can avoid unnecessary physical exertion. The gradient is 0% ~ 4%.

How to choose a treadmill

The treadmill is equipped with 1, which is light in weight and good in shock absorption.

Screening treadmills with this demand is often more targeted, because after all, not every treadmill is light and has good shock absorption effect. Be sure to carefully understand the shock absorption system of the treadmill when purchasing. Generally, treadmills with good shock absorption effect are relatively quiet when used.

2. Multifunctional screen treadmill

The concept of multi-function screen has been badly played by merchants, and it has become one of the major selling points for merchants to promote their products, but the more functions, the better. As long as it contains functions that can meet your own needs, it is enough. Some impractical functions can be ignored when buying, such as watching TV and movies.

3. Width and length of treadmill

The width and length of the treadmill are also important, but many people often ignore this when buying. It is suggested to measure the length and width of the position where you want to put the treadmill before going to the site, make a comparison, and record whether the width of the running belt is suitable for your own use, generally around 48-52cm.

How to maintain the treadmill?

1. Wipe the dust on and under the treadmill body with cotton cloth. If there is a lot of dirt on the surface, you can wipe it with cleaning agent, but be careful not to use acidic cleaning agent.

2. Regularly check whether there is any foreign body blocking at the gap of the treadmill. If there are scraps of paper and small objects between the running belt and the running board, they should be cleaned up immediately.

3. Put a silencing pad under the treadmill to eliminate noise, which will not disturb others and prevent dust from entering the electrical cabinet.

4. Regularly check the tightness of the running belt to avoid the running belt from loosening, which will lead to slipping during running and affect people's sports state.

5. Check the emergency braking function of the treadmill regularly to ensure its safety and effectiveness, otherwise people can't stop the treadmill immediately when they are dizzy, which is quite dangerous.

6. In order to ensure the smooth running of the running belt, it is necessary to add silicone oil regularly. Under normal circumstances, it must be added between the running belt and the running board.

How to use the treadmill 1 Turn on the treadmill. Before using the electric treadmill for the first time, please stand by and be familiar with how to control it, such as starting, stopping and speed adjustment. You can only use it when you are familiar with it.

2. Start the treadmill, and then press the start button. At this time, the treadmill has already started running, and it will automatically select the speed of 1. Beginners can use this speed as a warm-up first, and then slowly improve the speed according to their own physique.

Tip: Before starting the treadmill, please do not stand on the belt, but stand on the plastic anti-slip boards on both sides of the treadmill. Grasp the handrail with both hands, drive the machine to a low speed of 1.6~3.2 km/h, stand up straight, look forward, and "climb" with one foot on the running belt several times to relax as much as possible; Then stand on the running belt and run with it.

When you feel comfortable, slowly increase the speed to 3~5 km/h, keep this speed for about 10 minutes, and then slowly stop the machine. Don't run at high speed for the first time, lest you fall.

3. Adjust the slope. There are several rows of buttons on the treadmill to adjust the slope. You can choose your own slope after starting the machine, but it is not recommended for beginners to improve the slope. With some experience, you can increase the difficulty appropriately. Some treadmills have five-stage speed direct election function and five-stage slope direct election function, which can be adjusted according to their own needs.

Tip: It's best to change into sportswear before running, and don't wear jeans or leather shoes to exercise. Suggest choosing running shoes or fitness shoes. At the same time, the sole should not be stuck with foreign objects, so as to avoid bringing foreign objects under the running belt of the treadmill and wearing the running board and running belt. Clothes should be comfortable to wear and suitable for exercise. It is recommended to choose cotton breathable sportswear.

4. You can preset the exercise duration. Every exercise 15-60 minutes. Some treadmills are equipped with high-tech TFT touch screen, with built-in ten programs of climbing, cross-country, competition, weight loss and interval running, and two kinds of manual programming, which can be selected according to your physical condition and needs, making it very convenient to operate.

On the display screen of the treadmill, we can clearly see the speed, time and distance of exercise, the calories you consume, and the heart rate and slope. During exercise, the heart rate can be measured by holding the chip on the handle with both hands.

6. You can choose to play audio and video files, songs, pictures and other content according to your own preferences. Some treadmills have USB(2.0) interface, which can directly play the contents of the U disk. The instrument panel also has CD and MP3 audio input and output functions.

If you want to stop running, you can press this red button on the treadmill and the machine will stop automatically. At the end of training, the heart rate must be reduced to below 120 per minute before pressing the stop button.

Tip: If you use a treadmill that someone else has just used up, press the stop button, and the exercise value of others will be zero on the display screen.

How much is the speed of the treadmill suitable?

Walk slowly: the speed is 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.

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

The speed of 6km/h~8km/h is suitable for fast walkers. 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.

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 using treadmill

Change into sports equipment before running.

You'd better change into sportswear before running, and don't wear jeans, shoes, etc. Suggest choosing running shoes or fitness shoes. At the same time, the sole should not be stuck with foreign objects, so as to avoid bringing foreign objects under the running belt of the treadmill and wearing the running board and running belt. Clothes should be comfortable to wear and suitable for exercise. It is recommended to choose cotton breathable sportswear.

Warm up before you go on the treadmill.

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.

Exercise in moderation.

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.

Stretch after running.

Running on a treadmill is the same as running in the wild. Pay attention to doing some leg stretching exercises after running to prevent the legs from growing muscles and getting thicker and thicker. It is better to soak your feet in hot water after running at night.

Be sure to tuck in your abdomen and hold out your chest

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. Therefore, when you exercise on the treadmill, you must tuck in your abdomen and chest and tighten your back muscles.

Pay attention when running.

Do something distracting while running, such as watching TV. Many newspaper friends like to watch TV while running. If they are not careful, they will be distracted and injured, especially those who are not familiar with treadmill operation and have high exercise intensity. If you are bored, you can listen to some relaxing music while running. Research shows that the music with bright rhythm can effectively improve the sports effect and increase the fun of sports.

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. It's best to start at a low speed and get used to it first.