If everyone has time to go to the gym to exercise and run, it is certainly a better choice. Generally, the fitness methods and equipment in the gym are relatively more comprehensive, so the fitness effect achieved in this way is better. Let's learn about the benefits of treadmills.

How to use 1 on the treadmill in the gym? You need to eat a small amount of food before preparing for fitness. If you have eaten, have a rest first. After the food is digested, press the start button to start the treadmill and start warming up.

2, running on the treadmill, it is best to wear comfortable sports shoes, if not, you can wear a pair of thick socks, do not run barefoot directly on it, because this may cause skin wear on the feet, and it is easy to fall.

3. When running on the treadmill, you must choose the correct exercise mode. Usually, the slope is directly set to 1, and the speed is gradually increased from "3", so that you can avoid abnormal situations due to discomfort during exercise.

4. Don't run by the handrail of the treadmill. Swing your arms naturally, keep your eyes on the front, run, wait for more than 40 minutes, and then adjust according to your own situation to reduce the running speed.

5. Don't run on the upper or lower side of the running belt, it's easy to run off. The correct way is to stand in the middle of the running belt.

Can the gym treadmill lose weight?

Losing weight and keeping fit are different. If you lose weight, aerobic exercise is recommended.

For people who lose weight by running, people with different physiques have different speeds. Normal height 150kg, 30-year-old male, 175MM, horizontal treadmill 6.5km per hour, jogging for 40-50 minutes is the best. If you walk fast, adjust the slope to 10%, with a speed of 5-6 kilometers per hour and a time of 30-40 minutes.

If you are running for fitness, you can usually run for about 30 minutes. The speed can be adjusted according to your own preferences, or you can run according to the built-in program of the treadmill.

Attention should be paid to the following aspects in exercise:

First, whether running or jogging, the heart rate during exercise should be kept between 1 10 and 140. Too fast is unnecessary, too slow, and the exercise effect is not good. You can stop moving, calculate the heart rate within 10 second, and multiply it by 6 to get the heart rate per minute.

Second, aerobic exercise, at least three times a week, preferably more than four times.

Three, each exercise time should not be too long, not more than one and a half hours, otherwise it will affect the life of the next day's work.

Fourth, do warm-up exercises before exercise to prevent injury, and do relaxation exercises after exercise. Before, during and after exercise, add some water, especially after exercise.

The correct way to lose weight by running on a treadmill is to start with a small amount of exercise and gradually increase the amount of exercise, so as to achieve gradual progress. If you are eager for success, it will not only be difficult to get results, but also have adverse effects on your health. This is because when people are exercising, the relatively balanced state of the body is easily broken by a lot of exercise. If you let a person who has never run run for 30 minutes at a time, it will cause great stimulation both physically and psychologically. People may have dizziness, nausea, chest tightness and other adverse symptoms.

At the same time, we should persevere in running to lose weight, make a simple and feasible exercise plan according to our actual situation, and develop the habit of insisting on exercise. If you fish for three days and dry the net for two days and stop practicing, it will be difficult to achieve the expected results. If overweight people stop exercising after losing weight to normal, because of the reduction of body energy consumption, the excess energy entering the body will be stored in fat cells in the form of fat, which will increase the number of fat cells and significantly increase the number of cells, so as to gain weight again, which is called weight rebound, and all previous efforts will be in vain.

What are the benefits of the gym treadmill? 1. Running improves heart function: When running, the blood demand of limbs and heart itself increases. In order to meet this demand, the myocardial contractility is enhanced, the cardiac output is increased, and the efficiency of oxygen absorption and transportation is further improved, thus increasing the coronary blood flow that nourishes the heart itself, thus strengthening the nutrition of the myocardium and improving the heart function. It is found that people who insist on running for a long time have great love for the contents of myocardial contractile protein and myoglobin, and a large number of capillaries are born in the myocardium, which makes the myocardium strong and powerful, so the volume and weight of the heart increase.

2. Running enhances lung function: The oxygen inhaled during running is about 8 times more than that when sitting. According to statistics, the vital capacity of the elderly who insist on running at the age of 60-70 is 10%-20% higher than that of the general elderly, and their respiratory function is comparable to that of the middle-aged and elderly people aged 40-50. At the same time, due to the enhanced metabolism of body materials and increased vital capacity during running, it can also effectively prevent the elasticity of lung tissue from decreasing.

3, running to delay aging: running has the effect of improving immunity and scavenging free radicals in the body. If the human immune function is low, various diseases and pathogens will easily invade the body and damage tissues and organs. If the free radical content in the body is high, tissue cells will be damaged, thus accelerating human aging. So running has the effect of delaying aging.

How to sprain your foot with a gym treadmill?

Usually, the main symptoms of ankle sprain are pain, swelling, limited movement and difficulty in moving. In severe cases, there may be varus or valgus deformity, subcutaneous ecchymosis on the instep and ankle, and local tenderness is obvious.

After ankle sprain, rest gently and press it to recover; It is best to apply cold compress, compression and fixation immediately, raise the affected limb, and apply topical medicine. After returning home, you can wash the affected area with 250ml vinegar and 500ml water twice a day for 3 consecutive days, which has a good detumescence and analgesic effect. In severe cases, contact relatives and friends as soon as possible and go to the hospital for treatment in time.

Matters needing attention in using treadmill in gym

1, don't stand on the treadmill and press the start button directly. You need to press the start button first and then step on the running belt, so that the speed can be adjusted according to the situation.

Don't set the speed too fast at the beginning. First set a value that you can walk directly, walk slowly, warm up and then accelerate.

3. Swing your arms when running, don't shrug your shoulders, and swing your arms regularly, which will make the exercise better.

4, abdomen and chest, which is very helpful for fitness and shaping. If it is difficult to persist at first, you can do it step by step and make adjustments after the difficulty is reduced.

When you want to stop running, don't stop the treadmill immediately. Walk slowly for about two or two minutes to let the human body have a reflex process, so that you won't feel dizzy when you get off the plane.