As we all know, walking is the simplest, most economical and easiest way to keep fit: fresh air, suitable temperature and green Yuan Ye make everyone who walks in nature feel very comfortable. You can listen to the crisp songs of birds; You can enjoy the fragrance of wild flowers and breathe humid air; You can enjoy the beautiful scenery of nature, feel the calm mood, and even pick one or two leaves in your mouth to blow out the joy in your heart. However, this poetic fitness environment is just a dream for people living in modern cities. Crowded space, polluted air and harsh noise make people enjoy modern civilization, but at the same time, they lose the greatest favor given by nature to mankind.

Now more and more people like to walk, because legs play an important role in the journey of life from toddler to unable to walk. Active leg exercise is of great significance to human health. Although there are many ways to walk, run, climb mountains, etc. These methods must be carried out outdoors and there must be enough time. In order to exercise indoors, walkers and treadmills have undoubtedly become the choice of some people who want to walk indoors.

Although running on treadmills and treadmills is not as effective as exercising under natural conditions, they have their own advantages in precisely controlling running effect, improving fitness quality, ensuring training time and systematic training, such as small floor space, being closer to personal living environment, being influenced by time and environment, and feeling more secure.

Walking gait is mainly a kind of leg exerciser, which is designed to simulate the leg movements of climbing stairs and mountains. With hydraulic device as force control, multiple gears can be selected to create different training environment conditions. The technical action of the walker is very simple. Hold the handle naturally with both hands and step on it up and down with both feet. But if we adopt different rhythms, different ways and different strengths, we can achieve a variety of exercise effects.

(1) leg strengthening method

Mainly through the use of different strength (the specific method is adjusted by different pressure control) to exercise the legs. This method is mainly to improve the ability of the legs. For example, improve the strength of the main muscle groups of the thigh, improve the ability to lift the leg, and improve the ability of the hip, knee and ankle. And can keep the legs healthy. The basic method is:

Warm-up activities 10 minute; The first group walked 20 ~ 50 times with 80% strength; Rest for 3 minutes (try to shorten the rest time and improve the exercise effect); The second group walked 20 ~ 30 times with 90% strength; Rest for 3 minutes; The fourth and fifth groups are the same as the first two groups.

This kind of exercise is mainly anaerobic training, which is conducive to the development of leg strength and shaping a bodybuilding leg shape.

(2) Aerobic step exercise

It is mainly a gait exercise that is completed by using small strength, fast beat and keeping for a period of time. If the intensity is 1 ~ 3, the beat is 0.5 beat, and 10 minutes is a group, practice three groups. This method is the most pleasant one, and it is better to exercise with music. Pay attention to master breathing and deepen breathing when practicing. Because the intensity is small, it can last for a long time, so it will consume a lot of energy, and the weight loss effect is remarkable. It is a good choice for people who want to lose weight, and really achieve "easy weight loss".

(3) Functional exercise

Mainly through different training methods, it has a good rehabilitation effect on patella injury, patella softening, knee ligament injury, hip joint injury, achilles tendinitis and so on. Listen to the doctor's advice when practicing, and don't put too much force on the affected part during practice, which will make the affected part feel tired during exercise, so as not to aggravate the condition. This exercise can effectively improve the blood circulation of hip, knee and ankle, and improve the local physiological function. In addition, it also has a good effect on the recovery of limb function of hemiplegic patients.

Finally, whether it is fitness, bodybuilding or functional rehabilitation, we should pay strict attention to one point: don't always use one practice method, but use different methods to do it. For example, increase or decrease the number of times and time, change the strength and beat of the action, etc. After each exercise, you must record your feelings and pulse number after exercise, so as to compare and summarize the exercise methods that suit you.

Step 2 pedal

Running is an instinct of human beings. Without professional technical requirements, most people will run well. At present, there are many brands of aerobic metabolism fitness activities, which are popular all over the world and highly praised by medical and sports circles. The main sports methods are walking and running. It is called the most effective and scientific method to maintain physical and mental health. At the same time, this exercise can accelerate the process of human energy consumption, have a more reliable weight loss effect, and enjoy the possible harm to the human body to the lowest point.

Running belongs to the periodic movement of human limbs. Generally speaking, the intensity is low, the rhythm is obvious, it is easy to master, and it is easy to keep exercising for a long time. There are many muscles involved in every step of running. In addition, every supporting action in running has a strong influence on human bones. So running is a good exercise for people's limbs.

When people run, the oxygen consumption of muscles will increase. The main organ involved in the oxygen consumption process is the cardiovascular system. With the increase of heartbeat times, breathing is accelerated and deepened, providing more oxygen for muscle movement. Therefore, moderate running can effectively improve the functions of the heart, lungs and blood vessels, increase the total blood volume, and correspondingly increase the oxygen transport capacity. Running can also increase intensity and improve lung capacity. Running also has the following characteristics:

Mobilize quickly. After the exercise begins, the cardiovascular system can be quickly mobilized to adapt to the exercise.

Great potential. In the process of maximum load exercise, the cardiovascular system can exert its maximum functional potential and fully mobilize the body's reserve strength;

Recover quickly. The recovery period after exercise is short, that is, when the function changes greatly, it can quickly return to the level of quiet state.

To sum up, running can enhance the musculoskeletal function of limbs, improve the cardiopulmonary function and reduce weight obviously. So it is natural for the treadmill to enter the home gym.

Treadmill is a routine equipment in family and gym, the simplest one in the family fitness equipment village, and the best choice for families. 1993 The wholesale sales of treadmills in the United States reached US$ 460 million, an increase of 1992/5%. Experts believe that the future treadmill market will be dominated by high-priced products. Low-priced products are also very popular, and prices have shown an upward trend in recent years. Lifestyle-conscious consumers take it for granted that the price of treadmills is above $65,438+$0,000. These signs indicate that treadmills will continue to grow in the future.

Treadmill classification (1) Electric treadmills.

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 than ordinary running 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. (2) 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.

(3) 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.