How can the treadmill give full play to the function of personal fitness? During exercise, the electronic watch of the treadmill helps you to record the speed, time, heart rate, heat, beat, distance and other indicators, so that you can keep abreast of your physical condition and make adjustments during exercise.
If the physical fitness is poor, it is appropriate to take 100-200 kcal/time at the beginning, and it can be increased to 200-300 kcal/time after the physical fitness is gradually improved. People with moderate physical fitness can consume 200-400 calories/time, and those with good physical fitness may consume more than 400 calories/time (the specific situation varies from person to person).
If there is no heat on the treadmill, it can be calculated by a simple formula. Weight (kg) × time (hours )× speed (km/hour) = energy consumption (kcal). The exercise effect is almost the same as walking or running on the ground in operation appearance, but in actual human strength, stepping and stretching actions are omitted compared with walking or running on the ground. This is the crux of the problem.
Treadmill is equipped with a variety of auxiliary equipment, which can simulate various running modes, such as flat ground, broken ground, hills, variable speed and so on. No matter which way the practitioner chooses, he should pay attention to gradually increasing the speed from slow to fast, and don't enter the fast run at the beginning. Because people's cardiovascular system and internal organs are "inert", they need to enter the state slowly. We can adjust the intensity of exercise with heart rate at any time. The ideal exercise center rate is 80% of the highest heart rate, that is, the ideal exercise center rate is (195- age) *80%. It is best not to exceed the ideal sports center rate when exercising. Stop slowly when you want to stop, don't stop together. If you feel chest tightness, shortness of breath and nausea, you should stop immediately or walk instead.
The electric treadmill uses a motor to drive the running belt to rotate. Therefore, the runner can make a passive running action, the running feeling is real and natural, and the speed is adjustable. High-end models are also equipped with various running programs preset by computers, and the slope can be adjusted electrically, so that the running feeling on the treadmill is close to the real field running.
The mechanical treadmill is active, so the running is not realistic enough, and the speed is controlled by the runner himself. Because of active control, it is easy to make running tired and inertia, but the advantage is cheap.
Use and Safety Protection of Treadmill ※
Classification of treadmills
□ According to the functional classification of treadmills, treadmills can be divided into household treadmills and commercial treadmills.
□ Household treadmills generally refer to household treadmills, such as mechanical treadmills and electric treadmills with less than 2 horses.
□ Commercial treadmills refer to commercial treadmills used by professional gyms, enterprises and institutions, and are divided into light commercial treadmills and professional commercial treadmills. General light commercial treadmills are electric treadmills with 2 ~ 2.75 horsepower, which can meet the requirements of general enterprises and small gymnasiums. Professional commercial treadmills mainly meet the needs of professional gymnasiums and sports institutions, with the purpose of profit. Horsepower needs more than 2.75 horses.
Debugging of electric treadmill
□ After installation, it is necessary to confirm whether the voltage is appropriate and the grounding wire is well grounded before electrifying. Pull the running belt by hand to check whether the rotation is flexible and whether there is noise.
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-plug in the power plug, the electronic watch speed window shows 0.8, other windows show 0, and the belt does not move.
□ Press the start button to start the treadmill running at a low speed of 0.8km/h, and observe whether the treadmill and the electronic watch are running normally.
□ Press the acceleration key and deceleration key to observe whether the adjustment is normal.
□ Press the stop button, the treadmill stops running, and unplug the power supply.
Operation instructions: the electric treadmill can be put into use after installation and debugging.
□ Insert the power plug into the household 220V power socket, and the power socket must be grounded.
□ Put the safety key in the safety switch position of the electronic watch, and then press the start key, the running belt can move slowly at a speed of about 0.8km/h, and the speed of the treadmill will be immediately displayed on the instrument.
□ If you want to increase the running speed, press the acceleration key, and the maximum speed is12 km/h. ..
□ If it is too late to slow down during high-speed running, unplug the safety key and stop the treadmill immediately.
□ After running, press the stop button after the running speed is reduced, and the running opportunity will stop immediately.
Main functions and action essentials of multifunctional treadmill;
□ Running: It can consume energy, improve cardiopulmonary skills, accelerate blood circulation, and achieve the purpose of losing weight, mainly to exercise leg muscles. Running essentials: the speed should be from slow to fast. When running, the shoulders are naturally relaxed, the abdomen is closed, the chest is raised, the upper body is upright or slightly forward, and the thigh premise drives the calf to swing forward naturally. The sole of the foot first touches the ground with the heel, and then passes to the forefoot. Breathe evenly when running, and try to control 3 or 4 steps at a time. The difference between electric running and mechanical running is whether there are calves lying on the ground.
□ Sit-ups: mainly exercise the muscles of the abdomen and lower back, and also protect the abdominal cavity and lose weight healthily. Action essentials-Preparation: Hook the fixed bar with your feet and lie on your back on the treadmill. The included angle between thighs and calves is about 100 degrees. You can put your hands on your thighs, behind your head, or cross your arms on your chest, or hold your ears with your hands and fold them inward. Start-up: Lift the upper body forcibly with the abdomen, and the included angle between the trunk and the treadmill plane is 15~~45 degrees. When the trunk is lifted, it should be fast, and when it falls, it should be slow. Adjust your breathing. Exhale when the trunk is lifted and inhale when it is lowered. In addition, you can also do static exercises, and the torso and the treadmill form a 30-degree angle. The standard of practice is measured by the length of time you keep this posture. Static exercise is particularly effective.
Rowing: mainly exercise muscles such as abdomen, back, hands and shoulders to improve coordination. Action essentials: preparation: sit up straight on the cushion and put your feet on the pedal (it is best to fix your feet on the pedal with a bandage). Bend your legs and hold the handle with both hands. Start: Kick slowly and forcefully, lean forward slightly, and stretch your arms forward and pull hard. After you move to a certain extent, you can return to the ready position. Do it over and over again. Note: the upper limbs, lower limbs and trunk should coordinate their efforts, and the movements should be natural and smooth.
□ Fixed riding: mainly exercise big feet and abdominal muscles. Action: first sit on the cushion, fix your feet on the pedal with a fixing belt, and use your hands alternately. Like a cyclist on the road. Note: the legs should be forced evenly, the knees should point straight ahead, and the distance between the body and the pedal should be adjusted.
□ Waist twisting exercise: mainly exercise the waist. Grasp the handrail with both hands, stand with your feet on the twisted waist plate, keep your upper body upright, keep your shoulders still, and use your waist strength to drive your hips and lower limbs to rotate left and right. The greater the rotation range, the better, but be careful not to sprain it. In addition, twisting the lumbar intervertebral disc can also stretch the shoulder joint and latissimus dorsi. Action: The preparation posture is the same as above, but you should grasp the handrail and twist the trunk and lower limbs left and right as a whole to make one side of the muscles and joints feel tight and then switch to the other side, and so on.
□ Massage exercise: It mainly exercises and relaxes the muscles from the neck to the calf, and also plays the role of skin care and slimming. Action: Take the massage belt and put it on the parts that need to relax or reduce fat, such as neck, shoulders, upper arms, forearms, waist, abdomen, buttocks, thighs, calves and other parts for massage.
Adjustment method of running belt
□ The fixing adjusting bolts of the left and right rear adjusting boxes are fastening bolts for adjusting the tightness and deviation of the running belt, and are the core components of the whole treadmill adjustment mode. Adjustment method. (clockwise means tightening, counterclockwise means loosening, and the following tightening and loosening mean clockwise and counterclockwise respectively. ) After the treadmill is used for a period of time, the running belt will be slightly elongated, and it feels slipping when running, indicating that the running belt is loose. At this time, it is necessary to tighten the rear cover fastening adjustment bolt. Take the circumference of 1/4 as the standard, and tighten the rear cover fastening bolt at both sides at the same time until the belt does not slip.
□ If it is found that the running belt deviates to one side during running, first consider whether it is artificially deviated. If so, immediately adjust the stress on both feet and hands evenly, and people run to the middle.
Strong weight-losing composite fitness device
Main features: The powerful weight-loss compound fitness equipment is a novel fitness equipment. This product adopts AC frequency conversion speed regulation technology, which has the advantages of convenient operation, safety and reliability, long service life and low noise. Users can achieve the following effects through aerobic vibration exercise of this product:
□ Break down body fat to lose weight and maintain a symmetrical figure.
□ Stimulate intestines and prevent constipation.
□ Strengthen muscles around joints and relieve joint pain.
-Promote systemic blood circulation, quickly eliminate fatigue, and enhance physical strength and energy.
Magnetic bicycle
Main features: Exercise bikes are mainly divided into vertical and horizontal types. Their main functions are to strengthen leg muscles, modify lower body muscle lines and strengthen cardiopulmonary function.
How to use:
□ Adjust the height of the seat cushion: loosen the knob (15), adjust the seat cushion to the best position according to the individual's height or comfort, and tighten the knob.
□ Adjustment of handrail position: Loosen the T-shaped knob (3 1), turn the handrail to a proper position, and then tighten it.
□ Pedal resistance adjustment: the tension knob is used for resistance adjustment. * * * There are 8 gears to choose from, and the order of resistance from small to large is: 1→8. Choose the right equipment for training.
□ The pedal is attached with an adjustment belt, which can be adjusted according to the size of the foot.
□ After completing the above personal adjustments, you can train like riding a bicycle.
Instructions for use of electronic watch: ※:
The Chinese and English versions are as follows:
Time-Time, showing the exercise time.
Speed- speed, indicating real-time speed, in kilometers per hour.
Distance-distance, the distance traveled by the movement, in kilometers.
—— Calories, physical energy consumed by exercise, unit: kilocalories.
Automatic scanning-scanning, which automatically displays the above functions according to the set time interval.
Electronic watch function:
Mode-Mode Selection: Press this button to select parameters such as time, speed, distance and heat.
Set the number of sets: you can set the preset values in the three functions of time, distance and heat, and then count down to 10.
Reset-reset 0: Press this key to reset the value displayed on the screen to 0. When the instrument scans automatically, the reset 0 key has no effect.
Matters needing attention in using electronic watches:
Pay attention to battery polarity when installing and using; The instrument should be placed in a dry place to avoid humidity and long-term direct sunlight; Keep the meter head and accessories clean.