The correct exercise method of the treadmill 1 First, warm up before getting 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.
Second, 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.
Third, the amount of exercise should be appropriate
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.
Fourth, be sure to close your abdomen and chest and tighten your back muscles.
It should also be reminded that running is an aerobic exercise and the whole body will participate in it. If you keep your chest out or hold the handle while running, you will not only get the effect of exercise, but also increase the pressure on the lumbar spine, which will result over time. Therefore, when you exercise on the treadmill, you must tuck in your abdomen and chest and tighten your back muscles.
5. When using the treadmill, you should concentrate.
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.
6. Wear shoes on the treadmill at home.
Now many newspaper friends have treadmills at home. However, if you run barefoot, the vibration of the treadmill will cause unnecessary damage to the joints of the legs, and the soles of your feet will be more likely to slip if you want to sweat. Although wearing a pair of thick socks can play a certain role in shock absorption, after all, socks have no elasticity of sports soles and cannot replace the role of sports shoes. So you'd better wear a pair of running shoes when you exercise on the treadmill. Running shoes are lighter than ordinary shoes and have softer soles, so they are suitable for use on treadmills. If not, ordinary sports shoes are ok, but choose something light and not too thick.
Matters needing attention in treadmill fitness
First, avoid fasting before training.
Exercise on an empty stomach is easy to cause sports anemia. Drinking a glass of juice or eating an apple before exercise can make you exercise very vigorously. But don't eat junk food such as doughnuts and instant noodles.
Secondly, choose the quick start mode.
A good running opportunity is preset by a set of programs. When running, you can choose different exercise modes such as "fat-reducing mode", "cardiopulmonary function mode" and "random mode" just by inputting data according to the prompts. Among them, the quick start mode can adjust the exercise intensity at any time.
Third, pay attention to body posture.
Stand in the middle of the running belt, too far ahead is easy to step on the base, too far back is easy to be thrown out. Of course, don't go astray.
Fourth, start from walking.
It is suggested to start with a walking speed of 4-6 km/h and gradually transition to running. In addition, fast walking can make more use of fat to supply energy, and the effect of reducing fat is relatively better.
Five, stop slowly.
Although you work hard, your body still stays in the same place, which makes your brain a little confused, so you may feel dizzy when you first get off the treadmill, but if you slow down gradually, this will not happen.
Correct exercise methods for treadmills Part II Methods 1
Can you lose weight by walking fast on the treadmill? Teach you how to walk fast on the treadmill and lose weight by running.
Now many busy white-collar workers like to lose weight with treadmills. So, can you lose weight by walking fast on the treadmill? How can walking and running effectively lose weight? I'll teach you how to walk fast on the treadmill and lose weight by running.
Some people will ask, can you lose weight by walking on a treadmill? Walking and running on the treadmill in the gym can thin your legs. In fact, walking or running on the treadmill can achieve the effect of stovepipe. However, in order to achieve the effect of losing weight, we should pay attention to the following points:
The first point: walk or run on the treadmill for at least 30 minutes at a time, so that you can use the body fat to supply energy, thus achieving the effect of losing weight and finally achieving the effect of stovepipe.
The second point: Walking or running on the treadmill requires 30 minutes of uninterrupted practice, and try to keep the same exercise intensity during the practice. Please see the third point for specific strength.
The third point: brisk walking or running on the treadmill for more than 30 minutes needs to maintain a certain intensity. This intensity can be measured by the heart rate of the practitioner. The calculation formula is (220- age) x70%, which is the heart rate that the exerciser needs to keep when walking or running on the treadmill. Another method is to measure the self-feeling of practitioners. If the practitioner walks or runs on the treadmill, the self-feeling is controlled between tired and not tired. The reason why practitioners are required to walk fast or run on a treadmill requires a certain intensity is to mobilize more fat to provide energy, so as to achieve the effect of losing weight and finally achieve the effect of stovepipe.
Method 2
1, mode selection
Whether the treadmill loses weight or not has a lot to do with your use. Generally, a good treadmill will have a preset program, and you can choose different exercise modes as long as you input data according to the prompts. For example: weight loss mode, mountain climbing mode, etc.
Step 2: Standing posture
3. When you use the treadmill to lose weight, you should stand correctly. Stand in the middle of the conveyor belt and don't stand too far in front, or you will easily step on the base. Don't lean back too far, or you can easily throw it out. Don't digress, otherwise it will affect the effect of running to lose weight.
4. How to run
Treadmill running, like normal running, needs a buffering process. So you should start by walking. It is recommended to start at a speed of 4-6 kilometers per hour and then gradually transition to running. You'd better go. This is more direct for burning fat.
5. How to stop
When the running on the treadmill comes to an end, don't stop immediately, otherwise it will be easy to get dizzy. It's best to stop slowly, from running fast to jogging, then walking fast and then walking slowly. This mode will slow down the speed.