Treadmill is a routine equipment in family and gym, the simplest one in family fitness equipment, and the best choice for family fitness equipment. A treadmill is mainly characterized in that a pivot rod is arranged at an appropriate position of an armrest frame, and then the pivot rod is extended to the front lower part of the machine body; the other end of the pivot rod is pivoted at an appropriate position of the running frame; and a ground-touching pulley is arranged at the bottom of the front end of the running frame, so that when the running frame is lifted from the rear, the ground-touching pulley will help the user to exert force, which has the characteristics of labor-saving folding and stable support. The following is my introduction about the treadmill. Welcome to reading.
Safe use of treadmills 10 tips
1. You should have a physical examination before exercising in any health club. If you have a medical history or a history of drug allergy, you need a doctor's certificate. Safety always comes first.
2. Wear appropriate clothes, especially sports shoes, and be sure to choose a pair of sports shoes that are comfortable for your feet.
3. Before using the treadmill, check whether the treadmill is stable and whether the table is dry.
4. Before starting exercise, stand on the pedals on both sides of the treadmill with your feet and clamp the emergency brake clip on the clothes. When all debugging is completed and the treadmill starts to rotate, put your feet on the table of the treadmill. If it is the first time to use it, you need to put your hands on the handles on both sides.
When exercising, keep your eyes on the front, don't turn your head suddenly and don't look back, or you will lose your balance.
6. If you have a bad sense of balance, don't take heavy things when running.
7. Don't run backwards on the treadmill or do some dangerous actions.
8. At the end of the training, the heart rate should drop below 120 beats per minute before pressing the stop button.
9. When you get off the treadmill, you must wait for the table to stop completely. Many accidents happen at the end of sports.
10. You must wear shoes on the treadmill.
Running barefoot, the vibration of the treadmill will cause unnecessary damage to the joints of the legs, sweating on the soles of the feet and easy to slip; Wearing a pair of thick socks can play a certain role in shock absorption, but socks, after all, have no elasticity of sports soles and cannot replace the role of sports shoes. So you'd better wear a pair of running shoes when you exercise on the treadmill. Running shoes are lighter than ordinary shoes and have softer soles, so they are suitable for use on treadmills. If not, ordinary sports shoes are ok, but choose something light and not too thick.
Attention problem
When the treadmill starts, it is best to step on the pedals on both sides first, and then step on the running belt when starting.
At first, the speed changed from slow to fast. First, we started to warm up and then gradually accelerated.
When running, it is best to swing your arms with both hands instead of holding them on the handrails, which is not conducive to the whole body participating in aerobic exercise and the exercise effect is not so good.
If there is a safety buckle port on the treadmill, it is best to fasten the safety buckle on your body during running to avoid the injury caused by not stopping the treadmill in time during fast running. (Unplug the safety buckle and the running machine will stop automatically. )
The correct posture when running should be abdomen and chest. It may be a little difficult at first, but after a long time, plus the correct running posture, it is very helpful for fitness and shaping.
When the treadmill stops, the speed should also be from fast to slow, so that the human body has a reflection process, so that people will not get dizzy when they get off the treadmill. If you stop running on the treadmill and get off the plane directly, you will feel dizzy and easily fall down.
Efficacy of treadmill
First, lose weight: 30 ~ 40 minutes.
Because you don't start to consume body fat until half an hour to forty-five minutes after moderate intensity exercise, you should control the time and speed when using the treadmill. The best time is 30 ~ 40 minutes. If you want to do other sports, you can reduce the time, but it is best not to be less than 20 minutes. The setting of speed varies according to gender, and it is best for men to be 6.5 km/h and for women to be 5.5 km/h. Moreover, when running, pay attention to the swing of arms, and don't hold them on the handrails, because it will consume more energy and be more natural and safe.
Second, exercise heart and lung: speed 5 ~ 9 slope 0% ~ 10% If you decide to exercise your heart, you'd better consult a sports medicine expert first. According to his advice, set yourself a target heart rate. Generally speaking, when the target heart rate is reached during running, it should be maintained for 25 ~ 35 minutes, the speed should be set at 5, and the slope should be controlled between 0% ~ 10%. When you finish the whole exercise, don't rush down. You'd better slow down for 5 minutes and then recover.
3. Warm-up: 5 ~ 10 minutes. The speed cannot exceed 8. If you want to warm up or relax on the treadmill, the time should be controlled at 5 ~ 10 minutes, and the speed should not exceed 8. Especially in warm-up activities, it is best to run at a speed of 4.5 for 3-5 minutes, then at a speed of 8 for 2-3 minutes, and then at a speed of 5 for 3 minutes. This can avoid unnecessary physical exertion. The gradient is 0% ~ 4%.
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