Eat something before training: 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", "mountain climbing mode" and "random mode". Among them, the quick start mode can adjust the exercise intensity at any time, which is suitable for beginners.
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.
First, the use of electric treadmills need to pay attention to:
1, warm up before running, do some physical activities such as stretching, bouncing and leg press, and drink some warm water appropriately;
2, the speed should not be too fast; Don't do it immediately after a meal;
3. Step by step after getting on the computer, keep relaxed, breathe smoothly, swing your arms hard, and master the speed and exercise time according to your goals or age. Walking exercise, the speed is generally 2 ~ 3km/h, other conditions can be adjusted appropriately.
4. After stopping exercise, do some stretching activities appropriately.
Secondly, let's introduce several running methods:
1, Slow Relaxation Run: Generally, when jogging, I feel relaxed and comfortable, without fatigue, breathing naturally and gasping slightly. Generally practice 2-3 times a week for about 20 minutes each time. Insisting on regular exercise has obvious health care effect on respiratory system.
2. Middle-speed running method: it is a method to control the heart rate at around 140 ~ 150 beats/min with a certain willpower. This is a popular moderate-intensity fitness method, which is of great significance for enhancing heart function and regulating visceral balance. But pay attention to warm-up and relaxation activities during exercise. If we feel obviously tired, we should stop running and do some relaxation exercises. Practice 1 ~ 2 times a week.
3. Fast running method: the speed is relatively fast, and the heart rate is generally at the highest level of the human body during practice, 170 ~ 180 beats/min. This kind of running is intense and lasts for a short time, usually a few seconds, but it can be repeated. Just practice 1 ~ 2 times a week, and repeat 3-6 times each time. In practice, we should do warm-up activities and relax organizational activities step by step to prevent excessive fatigue. This method has a certain effect on improving human anaerobic endurance, muscle function and heart function. However, if you have chronic visceral diseases, cardiovascular diseases, liver diseases, etc. It is best not to practice in case of serious illness.