Misunderstanding of the use of home treadmill, home treadmill is a scientific, convenient and effective indoor fitness equipment. With the economic rise of China in recent years, more and more families use treadmills. So what are the misunderstandings of home treadmills and how to avoid them? Let's have a look!

Misuse of Home Treadmill 1 Selection Method of Home Treadmill

1. Who is the user of the treadmill?

Whether the treadmill is used by the whole family or one person needs to be considered before buying, because people with different weights need different levels of treadmills, such as MM weighing 45 kg and Guo Shuai weighing 90 kg. It is recommended that users over 70kg buy treadmills with better quality.

2. Where is the treadmill?

Before buying a treadmill, you should plan the location of the treadmill in advance, because the treadmill is not a small household appliance, but a large fitness equipment. If the home area is too small to hold, it is best not to buy it. If the home area is large, you can spare a part of a room to put it, and you can buy it according to the area of the lot. It is recommended to measure it with a ruler in advance, and also measure the length and width of the treadmill with a ruler on site.

3. What is the length and width of the running belt?

Choosing the right running belt is also important. If you ignore this point, people will be crowded standing on it after buying it, and it will not run smoothly. Usually, it is recommended to buy a treadmill with a long running belt, such as a treadmill with a running belt length of 125- 15 1cm. As for the width, 45cm is enough. If the home area is large, you can also consider buying a running belt with a width of more than 50cm.

Misunderstandings in the use of household treadmills

1, running on the treadmill without warming up.

Many people know the importance of warm-up, but some people just don't pay attention to it and run directly on the treadmill without doing warm-up exercises, resulting in muscle strain. In fact, this degree of injury can be avoided. As long as you do leg press, squat and stretch your muscles, you can prevent injuries. If you don't want to warm up indoors, you can also walk slowly on the treadmill to warm up.

2. Run on the treadmill with your hands.

Running is not only a leg exercise, but also an arm exercise. Some people will run on the treadmill with their hands. In fact, this practice is wrong, which will increase the pressure on the legs and buttocks and affect the running effect. The correct way is to tuck in your abdomen and chest, tighten your waist muscles, swing your arms, stretch your legs and run at a constant speed.

3. The higher the slope, the better.

If the slope is too high, you think it's really good. In fact, this idea is wrong, especially for beginners. Because the slope is too high, the pressure on the knee joint is great, which is easy to cause injury. Therefore, it is recommended to run in a horizontal state.

What should I do if the household treadmill is noisy?

1, choose the right place and put the treadmill as far away from the living area as possible, such as the balcony, so that even if there is noise during use, it will not affect too much. If you put it directly on someone else's bedroom, it will definitely affect others' rest, and naturally there will be disputes and no peace.

2. If you live in the old city and the floor has poor sound insulation effect, you can buy a sound insulation pad and put it at the bottom of the treadmill to stop the noise from spreading through the ground.

3. When using the treadmill, the shoes you wear are also very important, because the shoes with hard soles make a lot of noise when running, while the shoes with soft soles make little noise when running, so you should choose suitable running shoes to reduce the noise.

4. The internal parts of the treadmill are worn, and there is friction between the parts, which will also produce noise. In order to reduce noise, lubricating oil should be added regularly to make the treadmill run smoothly.

5. The treadmill should be steady, and it can't shake up, down, left and right when it is used. If so, the base should be adjusted to control the noise.

Benefits of using a home treadmill

1, burning body heat. The effect of using a treadmill is similar to running directly outdoors. Running for 40 minutes every day can help fat burn, and at the same time avoid the continuous accumulation of fat, so as to achieve the effect of slimming.

2. It is easier to move joints. Using a treadmill can avoid joint injury because the running speed can be controlled freely. If the body doesn't adapt, you can change the speed immediately. In addition, when you are tired, it is good to protect your joints by reducing running.

3. The cardiovascular benefits cannot be ignored. Slow down and keep running can enhance cardiovascular function and protect people's health.

4, beneficial to many parts of the body. Through running, all organs of the body can be adjusted and improved, and the benefits can not be ignored. And often running, people's physique will become better, their ability to resist viruses will become stronger, and naturally they will get less sick.

Mistakes in the operation method of home treadmill 2

warming-up

Before using the electric treadmill for the first time, please stand by and be familiar with how to control it-such as starting, stopping and speed adjustment. -Before use. Then stand on the plastic anti-skid boards on both sides of the treadmill, grab the handrails with both hands, drive the machine to a low speed of 1, 6 ~ 3, 2 km/h, stand up straight, look forward, "buckle" one foot on the running belt several times, and try to relax; Then stand on the running belt and run with it. When you feel comfortable, slowly increase the speed to 3 ~ 5 km/h, keep this speed for about 10 minutes, and then slowly stop the machine. Don't run at high speed for the first time, lest you fall.

All you need is a good pair of shoes. Suggest choosing running shoes or fitness shoes. At the same time, the sole should not be stuck with foreign objects, so as to avoid bringing foreign objects under the running belt of the treadmill and wearing the running board and running belt. Clothes should be comfortable to wear and suitable for exercise. It is recommended to choose cotton breathable sportswear.

In addition, it is necessary for you to know your health before exercise, so as to make a suitable exercise plan for you. It is recommended to consult a doctor or professional, which may get twice the result with half the effort.

Action steps

No matter how fast you walk, you'd better stretch first. Warm muscles are easier to stretch, so walk for 5 ~ 10 minutes to warm up. Then stop and do the following stretching exercise-do it five times, each leg 10 seconds or more, and do it again after the exercise.

1, knees slightly extended downward, body slowly bent forward, let back and shoulders relax, try to touch toes with your hands. Hold 10~ 15 seconds, and then relax. Do it three times.

2. Stretch the hamstring, sit on a clean cushion and straighten one leg. Shrink the other leg inward so that it is close to the inside of the straight leg. Try touching your toes with your hands. Hold 10~ 15 seconds, and then relax. Repeat 3 times on each leg.

3. Stretch the Achilles tendon of the calf and foot, and stand on the wall or tree with both hands and one foot behind. Keep your hind legs upright, your feet on the ground, and lean against the wall or tree. Hold 10~ 15 seconds, and then relax. Repeat 3 times on each leg.

4. Stretch the quadriceps femoris with your left hand to hold the wall or table for balance, then stretch it backwards with your right hand, grab your right ankle and slowly pull it to your hips until you feel the muscles on the front side of your thigh are very tense. Hold 10~ 15 seconds, and then relax. Repeat 3 times on each leg.

5. The sartorius muscle (the muscle on the inner thigh) stretches the soles of the feet, and the knees are facing outward when sitting. Grasp your feet with both hands and pull in the groin direction. Hold 10~ 15 seconds, and then relax.

Exercise 15-20 minutes is a good way to save time. Warm up on the treadmill at a speed of 4-4 or 8 km/h for 5 minutes, and then increase the speed by 0 or 3 km/h every 2 minutes until you feel that it will be challenging to keep exercising at a certain speed for 45 minutes. Walk at a fixed pace of about 1 km, and record the time spent. This may take 15-25 minutes. When walking at a speed of 4 or 8 kilometers per hour, the distance of 1 kilometer takes about 20 minutes. After you can do this several times easily, you can gradually increase your speed, so that you can get a good exercise for 30 minutes. Before you finish the exercise plan, be clear in your heart: don't be impatient. This kind of exercise is for one's own health, not an overnight magic. Exercise frequency: the target is 3-5 times/week, and each exercise is 15-60 minutes. It is best to make a good exercise schedule according to your physical condition, not to exercise according to your own preferences. You can master the intensity of exercise by adjusting the speed and exercise time. The above contents are for reference only, please consult a professional for details.

Matters needing attention

1. Please don't take off the protective cover casually. If you need to open the maintenance, please unplug the power cord first.

2. When using the electric treadmill, please keep children away to avoid danger.

If it's the first time for you to use the treadmill, please remember to hold the handrail by hand and don't let it go until you feel comfortable.

4. If there is a problem with the electronic watch system, the electric treadmill suddenly accelerates or the speed of the treadmill automatically increases, please unplug the safety lock on the electronic watch immediately and the electric treadmill will stop immediately.

5. When the electric treadmill is not used, unplug the power cord and put it away.

6. Minors need to be accompanied by adults when using electric treadmills.

7. Don't turn on the power until the treadmill is completely installed according to the installation instructions. Be careful not to block the plug on the wall when placing it, so as to facilitate insertion.

8. Plug the power cord into the power socket with safety grounding. The power supply of the electric treadmill is dedicated. If the power cord is damaged, please buy it from the dealer or contact our company directly.

9. Treadmill is indoor equipment, so please don't use it outdoors. Place it clean and flat, pay attention to moisture, and be careful not to put the treadmill on thick carpets and other items, so as not to affect the air circulation at the lower part of the treadmill. The electric treadmill is a special equipment. Please don't refit it for other purposes.

10. Don't wear clothes that are too big or too loose during exercise to prevent safety accidents when hanging on the electric treadmill. It is recommended to wear running shoes with rubber soles or fitness shoes.

Buy knowledge

equipment inspection

Because there is no harm in staying indoors, please remember the following ten points in the ten-minute distance test, because this may be a sign that you will feel comfortable or tired when using the treadmill in the future:

(1) Motor: Whether it runs smoothly and has no deafening noise.

(2) Belt running: After the speed is set, whether the belt running is stable or not, pay attention to whether there is interruption, slippage and deviation.

(3) Running area: Is there enough space for your running pace, and is the surface stable and flexible?

(4) Controllability: Whether the function is used properly and the operation is simple.

(5) Arrangement of panel format: Whether the design method is reasonable and attractive, and whether a lot of information is provided. Reading is interesting.

(6) Safety: Whether the position of the handrail is comfortable for you and whether the emergency safety button is easy to see and touch.

(7) The reaction time of the machine and the stability during function conversion: Whether the treadmill can react and operate in real time when switching the slope and speed, rather than making you unstable because of sudden and drastic changes.

(8) Slope and speed setting function: Whether the maximum slope and speed setting value of the treadmill can meet your needs for treadmill training, and whether the speed setting works smoothly when it is the highest.

(9) Fit and fitness: There is no doubt that the use of preset procedures and heartbeat control is completely understandable. Can you understand and fully grasp the characteristics of the treadmill training course when the merchant asks you to stand on the machine and start using it?

(10) Design suitable for runners.

caution

First of all, the electric treadmill must have an emergency stop device. For example, when an athlete is exercising on a treadmill, he suddenly feels unwell, so that he can't keep up with the running speed of the treadmill, so he can stop the operation of the machine urgently and protect the user.

At the same time, it depends on overcurrent protection and insulation protection. This mainly refers to the protective measures that the over-voltage current caused by the over-voltage of the power grid or the fault of the internal circuit of the machine may lead to the sudden and rapid operation of the machine and personal injury.

In addition, insulation protection can not be ignored. Because the human body is in direct contact with the treadmill, the machine must have good insulation performance to protect athletes from the danger of electric shock.

The invention relates to an electric treadmill with a folding function. After folding, there should be self-locking or locking device, and there should be no protective measures that inadvertently touch the machine and cause personal injury or damage to the machine.

In order to facilitate the user's support and emergency take-off, the treadmill is equipped with side handrails or front handles. When choosing a treadmill, pay attention to that the length of the side handrails should not be less than 30% of the running surface length; The width of the front handle should be at least 50 mm wider than the running surface. In addition, the pedal platforms on both sides of the running surface should have a certain length of anti-skid area, with a length of not less than 400mm and a width of not less than 70 mm

The gap distance between the running belt and the pedal should not be greater than 9 or 5 mm to avoid squeezing the user. Of course, each production enterprise will have other different safety protection measures. However, the most important thing is nothing more than the above aspects.

Pay attention to continuous output power

The continuous output power is not the maximum output power. Usually, the output power is in kilowatts (Kw) or horsepower (Hp). Usually, a horse-powered treadmill can provide about 50 ~ 60 kilograms of load. For treadmills used at home, the runner's weight is below 100kg, and it is not used for long-term uninterrupted commercial running. The continuous output power should be between 1 and 5 ~ 2 ~ 2(Hp), which can meet the needs. If consumers are heavier and need to choose a treadmill with higher power, they can generally choose a treadmill with more than 2 or 75 horsepower.

Select the appropriate function.

The electric treadmills on the market basically have the functions of measuring heart rate, displaying speed, mileage, kilometers and calories consumed. Multi-functional treadmill adds massage, waist twisting and other functions to the function of single running. This treadmill allows you to warm up and relax before and after running, which is more suitable for office workers and the elderly.

Treadmill area should be suitable.

First of all, the running area is determined by the size of the running board and running belt, and the general length is 1300mm× 450mm, which should be a suitable reference area, and then it can be increased or decreased according to the actual situation of individuals. In the family environment, not only the floor space, but also the length of the treadmill panel should be considered. Generally, the length is 1 and 5 times of your usual running length, which should be a better choice.

Stability cannot be ignored.

Stability is another key point of choice, such as whether the steel specifications used are firm enough, whether the handlebar can be easily shaken, and whether a good treadmill is thick and stable.

After-sales service is very important.

Usually, the purchase place of treadmills can be roughly divided into shopping malls, specialty stores and online sales. No matter what kind of sales model, consumers should pay attention to after-sales service. If the after-sales service is not in place, once the treadmill breaks down, it will become a pile of scrap iron, so the after-sales service of the equipment is also very important.

Maintenance method

Use and maintenance

Wear proper sports shoes when exercising, and don't wear shoes with metal soles, so as not to cut the running belt; The sole should be clean to avoid bringing foreign objects under the running belt to wear the running board and running belt.

Maintenance of treadmills can prolong service life. When you buy a treadmill, you have a bottle of lubricating silicone oil. The friction between the running belt and the running board has a great influence on the service life and performance of the electric treadmill, so it is necessary to apply lubricating silicone oil regularly. It is recommended to check the board surface regularly; The surface of the running belt must be scrubbed with a wet cloth soaked with soap. Please be careful not to splash water on electrical components and under the running belt. In addition, please be sure to unplug the electric treadmill during maintenance. Open the motor protective cover at least once a year to clean the motor.

1. Clean the dust under the fuselage and fuselage regularly. It is recommended to gently wipe with a soft cotton cloth. Do not use acidic cleaners.

2. Regularly check whether there are foreign bodies between the running belt and the running board; Such as chewing gum, small creatures and so on. If foreign objects are found, they should be removed immediately. It is suggested to put a special sports mat under the treadmill; On the one hand, it can eliminate the noise during running and protect the floor, on the other hand, it can effectively prevent dust and foreign objects from entering the electrical cabinet or between the running belt and the running board.

3. Check the tightness of the running belt regularly to see if there is any deviation.

4. Check the emergency braking function of the treadmill regularly to ensure safety and effectiveness.

5. Apply silicone oil between the running belt and the running board regularly; Make sure the running belt runs smoothly.

How to use the treadmill to keep fit is the most scientific?

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.

Select the quick start mode.

A good running opportunity 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 posture

Stand in the middle of the running belt, too far ahead is easy to step on the base, too far back is easy to be thrown out. Of course, don't deviate.

Starting from walking

It is suggested to start with 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 work hard, your body still stays in the same place, which makes your brain a little confused, so you may feel dizzy when you first get off the treadmill, but if you slow down gradually, this will not happen.