The biggest problem with treadmills is the fixed speed. As long as the exerciser is a little slower, he may fall off the treadmill and get injured. In addition, if you keep running at the same speed for half an hour or an hour, your knees will naturally be overwhelmed. Secondly, when running, the impact on the knee joint is also relatively large. If the coordination between knee joint and muscle can't keep up, it will cause shock damage to meniscus and cartilage of knee joint. ?
Extended data
Correct use of treadmill
1, jog first and then accelerate.
Before running on the treadmill, you should do warm-up exercises, mainly including stretching and leg press. The warm-up time is about five or six minutes. In addition, after you get on the treadmill, walk slowly, jog and run fast. The combined time of walking and jogging is only five or six minutes. At the end of the run, you should slow down gradually, and you can't stop immediately.
Step by step can make the human body more adapt to the rhythm of running. There is a' brake button' on the treadmill, which can quickly stop the treadmill from working. This is panic button, so don't use it. If you run faster, this button will come off easily.
2. Be familiar with various functions of the treadmill.
Some people are unfamiliar with treadmills and don't know what to do if they want to slow down, so it's easy to fall in a panic. Therefore, bodybuilders must be familiar with the various functions of the treadmill, which buttons are used for what, and consult the coach when using it for the first time.
3. Pay attention to indoor air circulation.
Treadmills are generally placed indoors, so we must pay attention to the circulation of indoor air, otherwise running will consume oxygen, and bodybuilders will easily faint due to lack of oxygen. In addition to air circulation, if the temperature difference between indoor and outdoor is relatively large, try to make up for the temperature difference by increasing or decreasing clothes, otherwise it will easily cause physical discomfort.
4. Do not run continuously for more than 1 hour.
You must pay attention to the amount of running. In order to lose weight, some people think that running as much as possible is actually bad for your health. From the intensity point of view, the number of 180 minus age is a relatively safe number of heart rate per minute, and it needs to be reduced if it is a new runner. Runners must pay attention to their heart rate data, not too strong.
It is suggested that the continuous running time on the treadmill should not exceed 1 hour, otherwise the knee joint will be injured. Everyone can decide the running time according to their physical condition. I think it is more appropriate to run for about 40 minutes at a time.
5. Running on an empty stomach is not recommended.
Many people will come to the gym to run after work, and some people will run hungry, which is very bad for their health. Add some energy half an hour before exercise, such as eating carbohydrates such as bread and drinking some milk. If you feel hungry and dizzy during running, stop running quickly and drink some sugar water, and you will return to normal after five or six minutes. However, you should not eat too much before running, otherwise it will cause a great burden on the stomach.
In addition, drinking water while running is also very particular. You can't wait until you are thirsty to drink water. Replenish water in time, and don't drink too much at once. You should replenish water in small amounts and many times.
6. Avoid fatigue "hard support"
Have a good rest before running on the treadmill, or you will feel unwell because of fatigue. If you feel a little tired, communicate with the coach and ask the coach to reduce the amount of running according to the actual situation. Don't blindly insist on completing all the exercises you set. "Hard support" is easy to cause physical problems.
7. Don't wear too little.
Keep warm, and exercise will be better if it is hot. If it's cold, it's best to take off your coat after running for a while instead of taking off all your clothes as soon as you get to the gym.
References:
Turpan government network-how to run healthily without hurting your knees?