How to use the gym treadmill?

If you want to be active and rich in treadmill practice, you can put the treadmill in front of the TV and practice while watching your favorite TV programs.

1. What preparation activities should I do before practicing the treadmill at home, and how to control the amount and intensity of training?

2. Treadmill exercise may be boring. Is there any way to make sports active and rich?

3. What details should I pay attention to when practicing the treadmill at home and in my life?

Coach replied:

1. According to the bodybuilder's physical condition (such as weight: 80KG), I made the following primary training plan for him. I must practice step by step, and long-term persistence will definitely have an effect.

2. Before practicing the treadmill, warm-up activities are relatively simple, just do some leg muscles and joints, such as side leg press and ankle exercises.

If you want to be active and rich in treadmill practice, you can put the treadmill in front of the TV and practice while watching your favorite TV programs or listening to your favorite music, but most of your attention must be on the treadmill and your family can cooperate. You can encourage yourself loudly at any time during practice, which can enliven the atmosphere during practice.

4. Other attention details:

(1) Even if you practice the treadmill at home, you should wear sportswear and sports shoes instead of barefoot.

(2) In the process of practice, it is best to supplement a certain amount of water every 15 minutes, but not too much.

(3) Don't practice walking backwards on the treadmill.

(4) The training frequency should not exceed four times a week, preferably one hour after meals.

(5) The intensity of training should not be too high, and the effect may not be good without sweating. Friends with heart disease or high blood pressure should not use a treadmill with a lot of exercise. Indoor air should be kept unobstructed, and the air conditioner should not be turned too low.

(6) If you practice treadmill to reduce fat, you can cooperate with abdominal strength training during exercise, such as sit-ups.

(7) The effect of running on the treadmill can't be seen in a day or two. To cooperate with other outdoor aerobic exercises, we should pay attention to reducing the intake of high-fat food at ordinary times, and friends who smoke should reduce the number of cigarettes during the practice.