The use of fitness equipment is a coup, and the benefits of exercise can't be enjoyed for a lifetime. Many people choose this sport when they lose weight. It is the first priority to arrange the exercise time reasonably and keep healthy. Understand the coup of using fitness equipment, then get moving quickly!

Tips for using fitness equipment 1 1. You should have a physical examination before exercising in any health club. If you have a medical history or a history of drug abuse, you need a doctor's certificate. Safety is always the first principle!

2. Wear appropriate clothes, especially sports shoes, which are comfortable, fit and supportive.

3. Before use, check whether the treadmill is placed smoothly and whether the countertop is dry.

4. Before starting, your feet should stand on the pedals on both sides of the running platform and clamp the emergency brake on your clothes. When you finish debugging, put your feet on the treadmill when the treadmill starts to turn. If it is the first time to use it, you need to hold the handles on both sides with both hands.

5. When adjusting the speed and angle, you must adjust it slowly, because the mechanical changes of the table generally have a certain lag.

6. Keep your eyes on the front when exercising. Don't turn your head suddenly or look back, or you will lose your balance.

7. If your sense of balance is not very good, don't carry heavy things when running.

8. Don't run backwards on the treadmill as advertised, or do some dangerous actions.

9. At the end of the training, only when the heart rate drops below 120 per minute can you press the stop button.

10, be sure to wait for the table to stop completely when you get off the treadmill. Many accidents happened at the end of the exercise.

1 1. If the weight exceeds 140 kg, don't "torture" the treadmill.

Now many open parks and communities are equipped with various fitness equipment suitable for middle-aged and elderly people. However, not all elderly people are suitable for all fitness equipment, and each fitness equipment has a "forbidden zone" for some specific elderly people. When using these fitness equipment, the elderly should pay attention to bypass the "forbidden zone" and choose fitness equipment suitable for their own exercise.

Spacewalker is a kind of fitness equipment popular with the elderly, because it is simple and labor-saving, and it is very enjoyable to walk back and forth. However, the device is easy to strain the lumbar muscles, and it is not suitable for the elderly to swing too much when walking in space.

Waist twister is also one of the favorite fitness equipment for the elderly. However, when the elderly use the waist twisting device, they should pay attention to controlling the waist twisting angle, twisting the waist slowly and gently, otherwise there is a danger of pulling back muscles.

The function of upper limb traction fitness equipment is similar to going to the hospital for traction treatment, which is beneficial to stretching muscles and preventing disc herniation. But for those elderly people who are not strong enough, it is best not to do this exercise, but to use other stretching equipment to exercise.

Cycling machine is very suitable for people who often sit at their desks for a long time, and it can also relieve some old people from neck muscle and waist muscle strain. But for those elderly people with herniated intervertebral discs, don't use this kind of equipment for exercise, because the spine can't stand the "tossing" of riding machines.

Correct use training method of family treadmill

Treadmill is a routine equipment in family and gym, the simplest one in today's family fitness equipment, and the best choice for family fitness equipment.

Eat something before training, and exercise on an empty stomach can easily lead to sports anemia. Drinking a glass of juice or eating a banana before exercise can make you energetic, but don't eat junk food, such as fried bagels.

Choose quick start mode: a good running time is preset by a set of programs. You can choose different exercise modes when running, such as "fat reduction mode", "cardiopulmonary function mode", "mountaineering mode" and "random mode". Among them, the quick start mode can adjust the exercise intensity at any time.

Pay attention to your body position: you should stand in the middle of the running belt. Too forward is easy to step on the base, too backward is easy to be thrown out. Of course, don't deviate.

Starting from walking: It is recommended to start from 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.

Stop slowly: Although you try to move forward, your body still stays in the same place, which confuses your brain, so you may feel dizzy when you first get off the treadmill, but this will not happen if you slow down gradually.

Exercise equipment use coup 2 1, warm-up (that is, warm-up activities)

Warm-up generally refers to the use of low-intensity aerobic fitness, so that the body is getting better and better, the body temperature is slowly rising, the heart rate is accelerated, and breathing becomes accelerated at a uniform speed. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. An important sign after the completion of warm-up activities is that the body begins to sweat slightly. Warm-up time is 5- 10 minutes.

In order to save time, many people go straight into high-intensity aerobic training without warming up. If so, because the cardiovascular system and lungs have not yet entered the state, the body temperature is relatively low, and the flexibility of muscles is not good, which is easy to cause injuries. Besides, after warming up, you will feel better and exercise longer. In other words, if you exercise without warming up, you will get tired more easily.

2. Relax

Relaxation and warm-up have the same effect. During exercise, blood circulation is accelerated and blood volume is increased, especially in limbs. If you stop exercising immediately, blood will accumulate in the lower limbs, causing unnecessary burden on the heart. In severe cases, it will affect the blood supply to the brain and even cause dizziness. Therefore, there should be a relaxation time of 5- 10 minutes after the exercise goal is achieved, that is, gradually reduce the exercise intensity and slowly return to a quiet state.

Regarding the frequency of fitness, the American Sports Medicine Association recommends that normal people exercise 2-5 times a week. If you haven't used to exercise before, start small, twice a week, and then gradually increase to three or four times. Beginners often make the mistake that when they first start fitness, they want to achieve results as soon as possible because of their enthusiasm, so they exercise once a day, and the intensity of each exercise is also great. Doing so often leads to overtraining, fatigue, insomnia, excessive soreness and other symptoms in a short time. And then it will stop. In fact, we should realize that fitness is a long-term habit. If you want to have a healthy body, you should stick to fitness all your life. It takes months or even years to reach the best shape and health. Step by step is the best solution.

If you want to use some fitness equipment correctly, you must pay attention to warm-up exercise, because this is very crucial. If you enter high-intensity training without doing warm-up exercise in order to save time, your cardiopulmonary function will be hindered, which is not good for your health at all, so you'd better do better stretching exercise.