Will stepping on it hurt your knee? Using the treadmill correctly is not expensive, and it can also relieve the pressure on your knees. Therefore, it is most important to master the correct use of the treadmill and find the right amount of exercise.
Correct treadmill exercise does little harm to the knee, and improper exercise may hurt the knee. Generally speaking, running and jumping have the risk of knee joint injury. However, compared with ground sports such as running and jumping, the treadmill can relieve the pressure on the knee joint to some extent. Moreover, the treadmill is equivalent to climbing stairs and mountains, which not only ensures a certain exercise intensity, but also buffers the impact of weight on joints through hydraulic devices. However, improper treadmill exercise, such as excessive intensity and irregular movements, may cause knee joint injury.
Generally speaking, treadmills are used for exercise. You can set your own speed when exercising. In this case, it can be used to train the muscles of the legs, at the same time, it can flex and stretch the knee joint, and improve the synovial secretion and bone and joint nutrition of the knee joint. But if it is not used normally, or it is too tired, it will be unfavorable. However, in terms of exercise intensity, the treadmill has no special advantage, and it is not as magical as the "fast fat burning" advertised by some advertisements. The specific exercise effect still depends on the individual exercise time and intensity.
How long does the treadmill last a day? It takes more than 30 minutes for a treadmill to exercise once to achieve the effect of losing weight. If it is a simple exercise, you can also step on 15 minutes at a time. The most important thing is to decide the amount of exercise according to your physical condition.
Treadmill is very useful. After 50 minutes of exercise, you will sweat. You can step on it barefoot, because there are bumps on it, and your feet will not get numb if you step on it for a long time. Keep pedaling, sweating like a pig. Doing treadmill exercise for 30 minutes can help burn about 200 calories. If you do it 3-5 times a week, it will take at least one month to see the weight loss effect. If you can ensure the same food intake, it is still possible to lose 3-5 pounds a month.
You can step on the treadmill at any time when you want to exercise, but for those friends who usually lack exercise, I still suggest not to do it too hard the first few times, and you can do it the next day, otherwise you will be unbearable, and you must remember to stretch after exercise. The stepper is simple and convenient to use, beautiful in appearance and well designed. It is exquisite, does not occupy corner space, and can watch TV while exercising, which is more practical. My leg is sore after stepping on it a few times. If you stick to it, you should have a good weight loss effect. The dashboard shows the steps and calories burned, which is good. It is very light, so you can put it in the trunk of your car when you go out and exercise where you want to go.
How to avoid knee injury caused by treadmill training and control exercise intensity
After each exercise, joints and muscles will repair themselves. If the exercise frequency is too high, joints and muscles can't recover in time, it will easily cause arthritis, meniscus injury, ligament rupture and other diseases. When using the treadmill to exercise, especially when exercising leg muscles, you can also flex the knee joint and improve synovial secretion and bone and joint nutrition of the knee joint. Moreover, treadmill training should be done at most three times a week, and each time should not exceed 30 minutes, so as to avoid joint fatigue injury and pain caused by knee joint fatigue.
Control the speed of the treadmill.
If the speed is fast and slow when stepping on the treadmill, it will increase the pressure on the knee joint and damage the knee. It is suggested that treadmill exercise should be gradual, from slow to fast, from small to large.
Master standard movements
Irregular treadmill exercise can not only achieve the effect of exercise, but also bring harm to the body. Therefore, when doing treadmill exercise, we should master the standard movements. When stepping, be sure not to buckle your knees, keep your toes and knees forward, keep your legs parallel and keep your body stable. When stepping alternately, the body sinks and squats. Every step, the knee joint must not be locked stiff. Keep the joints relaxed and the leg muscles exert their strength to complete the action.
Warm up and relax before and after exercise.
Lack of warm-up and stretching during exercise can also easily damage the knee joint. So warm up slowly before exercise, such as standing well, lifting your legs high, jumping vertically and so on. After exercise, stretching, * * *, fully relax muscles, help to restore fatigue, maintain joint space and exercise flexibility.
Wear the right shoes
You'd better wear suitable sports shoes when running on a treadmill. Don't think that wearing slippers at home and practicing the treadmill barefoot will greatly increase the chance of knee joint injury.