Now more and more people join the fitness team. For people who have just started fitness, the first exercise they come into contact with in the gym is running on the treadmill. Next, I collected the treadmill fitness methods, welcome to consult.
Treadmill fitness method
1, before treadmill training, you must remember not to eat on an empty stomach. It's best to eat something first, so that you can keep enough energy to support exercise during running. The best advice is to eat a banana before using the treadmill. Bananas can improve physical strength quickly. Wear professional sports shoes.
2. Running opportunities have a mode of choosing exercise. I suggest you choose according to your physical fitness and exercise. As for the treadmill at home, I suggest you start the quick start mode, so that you can press other modes at any time during exercise, so as not to fall down because you can't change the mode because of the high exercise intensity.
When running on the treadmill, remember to keep your eyes on the front and not look around. It's best to put something in front of you, so that you can always look at it when you run, so that there will be no deviation during the exercise, and the running opportunity will throw you out of the exercise belt.
It is important to remember your position when running on the treadmill. You must choose to stand on the sports belt, which is the middle part of the running belt. Don't go too far forward or too backward, otherwise you will step on the front board, and the Queen Mother will be thrown off the treadmill by the running belt, causing accidental injuries.
5. The treadmill just started to exercise. Sometimes, direct speed adjustment is not recommended. Treadmill is a gradual process. So when you start running, it is recommended to adjust the speed to the same speed as usual walking, and then slowly rise to a trot and continue to rise to the normal running speed. Of course, if you want to lose weight, running fast is also good.
6. When running on the treadmill, remember that the number of running steps should be large and the span should be large. When landing, you should use your heel first, so that you can move backwards along the running belt and step on the whole sole to stabilize your body. Of course, when running, you should also remember that the arm swing is the same as normal running.
7. At the end of the run, remember that you can't stop immediately, you need to slow down slowly, and finally go slowly. Remember, you must use this order, or you will stop immediately and get dizzy. And this excessive speed will make your body relax after exercise.
How to Use Treadmill Well
1, starting with a small amount of exercise, step by step.
For example, walk at a speed of 4~6 km/h for the first 5~ 10 minutes as a warm-up; Then gradually increase the speed (depending on everyone's physical fitness and sports needs) and keep it for at least 20 minutes; Finally, slow down gradually and do a finishing exercise for 5~ 10 minutes.
2, master the best exercise heart rate
During exercise, with the increase of oxygen consumption, the heart beats faster and the burden on the heart increases. If the heart rate does not reach a certain range during exercise, the exercise effect is not ideal; If the heart rate is too fast, it will be dangerous. Especially people with poor cardiopulmonary function (such as people with hypertension, coronary heart disease and respiratory diseases) must be evaluated by doctors and a safe heart rate range must be established.
For the general population, two simple formulas can be used to roughly judge whether the heart rate reaches the standard:
Minimum exercise heart rate =(220- age) ×60%
Maximum exercise heart rate =(220- age) ×80%
Between them is the best heart rate range during exercise. Conditional people can be equipped with heart rate monitoring equipment, such as heart rate watches and heart rate apps.
3. Diversified movements and less injuries.
In the process of running, using variable speed running and climbing can increase energy consumption and achieve better cardiopulmonary exercise effect. In addition to running, you can also combine cycling, rowing machine and other sports to avoid a single mode of exercise and reduce the chance of sports injury.
Watching TV while running is easy to get hurt.
When running, keep your eyes on the front and don't suddenly turn your head to avoid losing your balance; Don't run backwards or do other dangerous actions on the treadmill; Pay attention to adjusting your breathing, preferably "three steps and one breath, three steps and one breath".
Watching TV or listening to music while running can increase the fun and durability of sports. From a safety point of view, this is potentially harmful. For example, if the TV screen is put too high or too low, it is easy to make the cervical spine in an unreasonable posture during exercise; Or because of over-concentration on TV or music content, people are distracted, and people can't keenly feel physical changes, leading to injury accidents.
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