Four types of people are not suitable for treadmill exercise.
Many people think that exercise is better than no exercise, but the choice of exercise mode is mostly based on preference, regardless of whether it is "suitable", which often leads to sports injuries. The same is true of treadmill exercise.
Professor Yan Tiebin said that running on the treadmill is different from normal running: the speed and frequency of normal running can be controlled by yourself, and you can run if you want, and stop if you want, so it is not so laborious to run; Running on a treadmill is usually set at a relatively fast speed with a fixed frequency. As long as the treadmill keeps running, people have to keep running with the rhythm and can't adjust themselves well. It's easy to fall when you stop suddenly, which is not good for your heart. Besides, the track of the treadmill keeps turning backwards. When people run on it, their attention must be highly concentrated and they can't be distracted. Their physical tension is much higher than normal running.
In view of the above characteristics of the treadmill, experts believe that four types of people are not suitable for treadmill exercise:
Patients with cervical spondylosis and lumbar spondylosis
Running in a highly concentrated state for a long time will lead to muscle tension in the neck and back, and the treadmill also has recoil on the spine, which may aggravate the original condition.
Osteoporosis patients
Because of its low bone density and loose ligaments, it is easy to sprain and fall during high-intensity running, resulting in fractures, so it is not suitable for exercise on the treadmill.
Patients with heart disease
Because the speed of the treadmill is difficult to control and the load on the heart is relatively large, once an accident occurs, it is very dangerous.
Arthritis, meniscus or ligament injury or artificial joint replacement.
Because high-frequency running will cause repeated wear and tear of hip joint, knee joint and ankle joint, people with joint problems will be more and more injured.
What are the precautions when using the treadmill?
1. Don't drink a lot of water on the treadmill. It is best to drink it 20 minutes before the treadmill, and warm water is the best!
2. When the treadmill starts, it is best to step on the pedals on both sides with your feet, and then step on the running belt when starting!
Don't set the speed of the treadmill too fast at the beginning. The correct way should be from slow to fast, and gradually accelerate, depending on your own situation.
4. When running on the treadmill, swing your hands like outdoor running, don't shrug your shoulders, and don't put them on the handrail of the treadmill, which is more conducive to the whole body to participate in aerobic exercise and the exercise effect is better!
You should also pay attention to the posture of exercising on the treadmill. The correct way should be to tuck in the abdomen and hold out the chest. You may feel uncomfortable at first, but you will get used to it over time, which is very helpful for fitness and shaping!
6. Don't stop the treadmill immediately when you don't want to run on it. It's best to walk slowly for 2 minutes to get used to it, otherwise you will get dizzy and fall easily when you get off the treadmill!
7. Friends with symptoms such as hypertension, hyperlipidemia and osteoarthropathy, if you want to exercise on the treadmill, please be sure to follow the guidance of relevant doctors or experts, and don't exercise blindly!
8. The effect of practicing the treadmill is not something you can see in a day or two. Need to cooperate with other outdoor aerobic exercise. Usually, we should pay attention to reducing the intake of high-fat food, and friends who smoke should reduce the number of cigarettes during the practice.
9. Don't practice walking backwards on the treadmill.
10. The training frequency should not exceed 4 times a week, and it is best to do it one hour after meals.
1 1. Even if you practice the treadmill at home, you should wear sportswear and sports shoes instead of barefoot.
Correct running posture of treadmill
Keep your back straight and your center of gravity slightly forward when running, so that the front end of your head and the soles of your feet are in the same line, so that your head and feet can move forward together when running, so as not to cause spinal injury or even disc herniation. When running, people can aim at the position of their heads and feet slightly to ensure the correct posture.
Many people like to switch to climbing mode when using the treadmill, thinking that the exercise effect is better. But at this time, many people lean back while holding the handrails on both sides, which will greatly increase the pressure on the waist and easily get hurt. In addition, some people are too focused on moving forward and become hunched, which is also a wrong action. When running, keep your back straight and your head and feet in a straight line to protect your spine.
The uniqueness of treadmill
1, safer
The "pavement" of the treadmill is much softer than concrete, and there will be no sudden pits and stones. A high-quality treadmill has a good shock absorber, which can protect your knee joint and greatly reduce the chance of sports injury.
2, not affected by the weather
You don't have to open the window first to see if it's snowing and windy. Just change your clothes and stand up and run. It won't be too cold or too hot in the gym. You will run in an ideal environment.
3, can accurately calculate the data
Just glance at the panel and you will know that you are running at a speed of several kilometers per hour. You have been running for several kilometers and exercising for several minutes. It is also convenient to measure heart rate and calculate calories on the treadmill.
4, there are many functions
A good running opportunity is preset by a set of programs. You can choose different exercise modes when running, such as "fat reduction mode", "cardiopulmonary function mode", "mountain climbing mode" and "random mode".
You can watch TV.
It's really sweet to have a TV in front of the treadmill. Large fitness clubs will do it without exception to make your running more interesting.