However, some white-collar workers complain that running opportunities are often used to harm their health. In fact, there is nothing wrong with the treadmill itself, but improper use will endanger people's health. First, do warm-up activities before going to the treadmill, otherwise it will easily cause muscle strain in the thighs and calves. Leg press, squat, stretching muscles, flexion and extension joints can all increase the temperature of muscles and make them softer. After getting on the treadmill, you should start with "dynamic" warm-up such as walking and jogging, and gradually increase the amount of exercise. This process usually takes 1 0 ~ 1 5 minutes. In addition, when you get off the treadmill, you should also slow down gradually to avoid dizziness and fall. Second, don't set the speed too fast. To use a treadmill, you must first understand your exercise limits. If the physical strength can't keep up, the setting speed is fast and it is easy to fall. Third, the amount of exercise should be adapted to the time and intensity of exercise on the treadmill according to the purpose of exercise. If the purpose is to lose weight, the exercise time should not be too short or too long, and 4 0 minutes is appropriate, otherwise it is easy to overdraw. Fourth, be sure to close your abdomen and chest and tighten the muscles of your waist and back. It should also be reminded that running is aerobic exercise, and the whole body will participate in it. If you hold your chest and arch your back while running, you will not only get the effect of exercise, but also increase the pressure on the lumbar spine, which will cause lumbar muscle strain for a long time. Therefore, when you exercise on the treadmill, you must tuck in your abdomen and chest and tighten your back muscles. When using the treadmill, you should concentrate on doing some distracting things, such as watching TV while running. Many newspaper friends like to watch TV while running. If they are not careful, they will be distracted and injured, especially those who are not familiar with treadmill operation and have high exercise intensity. If you are bored, you can listen to some relaxing music while running. Research shows that the music with bright rhythm can effectively improve the sports effect and increase the fun of sports. 6. Wear shoes on the home treadmill. Now many newspaper friends have treadmills at home. However, if you run barefoot, the vibration of the treadmill will cause unnecessary damage to the joints of the legs, and the soles of your feet will be more likely to slip if you want to sweat. Although wearing a pair of thick socks can play a certain role in shock absorption, after all, socks 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, please click Alibaba official website Http://BLOG for more articles about ordinary sports shoes. China Alibaba. COM/BLOG/ASZX ASZX 20 12/ARTICLE/B 0-I 2 7 8 1 2 1 2 9。 H t m l For more articles, please click Alibaba Http://BLOG.CHINA.ALIBABBA.COM/BLOG/ official website ASZX ASZX2012/ARTICLE/B0-I 27812129. H T M L 2 is ok, but it should be light and the foundation should not be too thick. Treadmill safety 1 0 stroke 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 everything is ready and the treadmill starts to turn, put your feet on the table of the treadmill. If it is the first time to use it, you need to hold the handrails on both sides with both hands. 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 1.20 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. 1 0. If your weight exceeds 140kg, don't "torture" the treadmill. Self-report: From June 2 0 0 4 to February 2 0 0 5, I kept running to lose weight, running for about 6 0 minutes every day, and then adding a scientific and reasonable diet every day, which made me lose 65,438+0.20 kg. I think my weight loss rate is normal, not very fast. My fat burns in the sweat of my running every day. Now I have lost weight successfully. It has been six months since February 2 0 0 5. I tried to keep my weight from rebounding. Moreover, every function of my body has been healthy and normal in the past six months. Now I feel energetic after losing weight, not as tired as when I was 2 6 0 kg. I can give a passing grade for the effect of losing weight by myself. Losing weight will definitely encounter setbacks. The first time I decided to lose weight was in June 5438 +2 0 0 4 10, but it took five months in the exploratory stage. During these five months, my weight has been reduced and increased repeatedly. It can be said that these five months are the most painful five months in my life, and I am immersed in the pain of trying to lose weight without effective methods every day. But I survived. For more articles, please click Alibaba official website Http://BLOG. China Alibaba. COM/BLOG/aszxasx 20 12/ARTICLE/B 0-I 2 7 8 1 2 1 2 9。 H t m l For more articles, please click Alibaba Http://BLOG.CHINA.ALIBABBA.COM/BLOG/, official website, A Szx A Szx2012/ARTICLE/B 0-I 27812129. We don't want to be cowards, we don't want to be fat cowards! So we must have the determination to lose weight successfully. If you don't have the confidence to lose weight, and if you don't prepare for a long-term weight loss trip in the future 1 year, I advise you not to look at my original weight loss method. Thank you. Because even if you read my method, if you don't have perseverance, if you lose weight by fishing for three days and drying the net for two days, then I can tell you the weight loss result now: it will definitely end in failure. After I repeatedly groped for my figure, I finally summed up the following set of happy in-situ combination running weight loss methods. From the beginning of losing weight with this method to the success of losing weight, I successfully lost weight 1.20 kg in only 8 months. My method of losing weight is: running in situ combined with losing weight. 1. Weight loss equipment: comfortable running shoes. The difference between my weight loss method and other people's weight loss methods on the market now is that my method hardly costs 1 cent, and you don't need to go to weight loss classes or buy weight loss equipment. What you need to prepare is 1. A pair of comfortable running shoes (I think these shoes are necessary to lose weight. ) 2. A mat (that is, the kind of mat we usually put in front of our house) Before we are ready to run, we put on our running shoes and then put the mat on. The purpose of the floor mat is not to cause trouble to the neighbors downstairs. It doesn't seem to matter But it's really important. Note: When running, you must wear a pair of comfortable and shock-absorbing sports shoes. Never run barefoot. Running barefoot less than 1 hour will do great harm to your feet. The greater the weight, the greater the damage. Please pay attention to this. In addition, barefoot running will also make the calf bear more force and damage the calf. Day after day, the consequences are unimaginable. Second, the combination of running in situ to lose weight: running movements and essentials are ready for a comprehensive few steps, and we can run. Let me talk about the essentials of my own in-situ combination running to lose weight. Running is an aerobic exercise, as the name implies, that is, doing exercise under aerobic metabolism, and consuming excess fat in the body through exercise to achieve the purpose of losing weight. Many people's aerobic exercise is not aerobic exercise at all, so they lose their original weight-losing function. The stored A T P energy in our body can only last 1.5 seconds. When we run in the same place, the A T P energy stored in our body will be used up after running 100 meters. When running 200 meters, blood sugar must be quickly synthesized into a new heat energy substance AT TP to provide energy, and its by-product is lactic acid. Run 200m or 400m,100m swimming, tennis and football. For more articles, please click on Alibaba official website HTT P://BLOG. China Alibaba. COM/BLOG/ASZX ASZX 20 12/ART ICLE/B 0-I 2 7 8 1 2 1 2 9。 H t m l For more articles, please click Alibaba Http://BLOG.CHINA.ALIBABBA.COM/BLOG/, official website, A Szx A Szx2012/ARTICLE/B 0-I 27812129. H T M L 4 solution provides energy, so a lot of lactic acid accumulates in muscles after exercise, which is a substance that causes muscle pain after exercise. The blood sugar required for this exercise is provided by starch, so you can't burn fat. This is not aerobic exercise, and it is not good for losing weight. The energy provided by anaerobic decomposition of blood sugar (starch) can only last for 40 seconds, and it will be used up after running 400 meters. After running 800 meters, in the last 400 meters, blood sugar, blood fatty acid and blood amino acid must synthesize a new heat energy substance AT TP to provide energy, while blood sugar is supplied after starch decomposition, blood fatty acid is supplied after fat decomposition, and blood amino acid is supplied after protein decomposition. This whole process needs oxygen, that is, oxygen burns starch, fat and protein to produce thermal energy substance A T P, which supplies the heat needed in the later stage of exercise. This is aerobic exercise. As aerobic exercise, the heart rate is generally 1.30 beats/min. Starch burns about five minutes before exercise. The longer you exercise, the more fat you burn. As long as it lasts for half an hour to an hour, 50% of the calories consumed are supplied by burning fat. When I first started running, I found a 6 0-minute calorie meter online. 6 Various sports shopping 0-minute heat meter 1 100 calorie swimming 1 0 3 6 calorie cycling 1 8 4 calorie bathing 1 6 8 calorie driving 8 2 calorie ironing 1 2 calorie playing tennis 3 5 2 calorie washing dishes13 Movie 6 6 Calories Climbing the stairs 4 8 0 Calories Walking the dog 1 3 0 Calories Washing clothes10/4 Calories outing 2 4 0 Calories Cleaning 2 2 8 Calories Jumping Exercise 2 5 2 Calories Skipping Rope 4 4 8 Calories Boxing 4 5 0 Calories Napping 4 8 Calories Learning 8 8 Calories Dancing 3 0 Calories Working. 7 6 calories slow down 2 5 5 calories play golf 1 8 6 calories go fast 5 5 5 calories watch TV 7 2 calories jog 6 5 5 calories for more articles, please click Alibaba official website HTTP://BLOG. China Alibaba. COM/B LOG/A SZX A SZX 20 1 2/A RTI CL E/B 0-I 278 1 2 1 29。 H T M L For more articles, please click on Alibaba official website Http://BLOG. CHINA. ALIBABBA. COM/BLOG/ASZXAZX2012/ART ICLE/B0-I278129. H t m l 5 playing table tennis 3 0 0 calories running 7 0 calories riding 2 7 6 calories physical training 3 0 0 calories skiing 3 5 4 calories fitness exercise 3 0 0 calories flower arrangement 1 1 4 calories practicing martial arts 7 9. 0 calories for shopping 1 8 0 calories for sit-ups 4 3 2 calories. I've been looking at this table for a long time, trying to find a way to exercise that consumes a lot of calories without being very tired. As can be seen from the above table, swimming consumes the most calories. Swimming 1 hour can consume 1.036 calories. But I thought at that time, I can't go swimming every day. The most important thing is to swim for an hour continuously, which is not allowed economically or in time. Then I chose to run. I looked at my watch again. I jog at 6 5 5 kilocalories per hour. Run 7 0 0 calories/hour. Running for an hour is an impossible task for me, not to mention 2 6 0 Jin at that time. Even now I 1.40 kg, I can't run for an hour. So I naturally thought of jogging. Jogging is 4 5 calories less than running. But I think the benefits of keeping a 6. 5. 5-calorie running plan are better than making a 7. 0. 0-calorie running plan. So here, I also want to advise fat friends all over the world who want to lose weight again. Make an achievable plan for yourself. A reasonable way to lose weight is very important. Don't look at those slim handsome men and women with envious eyes, just set an unrealistic goal for yourself. For example, running for 2 hours every day. Plus swimming 1 hour. This is the goal I set for myself when I wanted to lose weight, but I am ashamed that I didn't finish it at all, because it is impossible to finish it according to our physical limits. Let's go back to my original place and combine running to lose weight. My in-situ running diet is broken down into leg running and one-hour uninterrupted leg exercise, which is no different from running in the ordinary sense. Then the essence of my running in situ is the exercise of the upper body, because according to my experience of losing 1.20 kg, the traditional running with a single upper arm swinging is a very boring thing. An hour with one arm swinging will make us feel very tired. So I improved the action of running swing arm, that is, swinging the arm in different postures in stages. But also help to lose weight and fat. Third, the combination of running in situ and losing weight: running step by step is more effective. The first stage: warm-up stage (5 minutes) The most important thing to lose weight is when you just start running. Don't walk too fast. Slowly and steadily enter the state. The first five minutes of running, I call it the warm-up stage. What needs to be done at this stage is to adjust the breathing rhythm of the heart and lungs, adjust the frequency of the pace, and fully exercise all parts of the body. This seems unimportant, but it is actually very, very important. Only when the preparatory activities are completely completed, please click Alibaba official website Http://BLOG for more articles. China Alibaba. COM/BLOG/aszxasx 20 12/ARTICLE/B 0-I 2 7 8 1 2 1 2 9。 H t m l For more articles, please click Alibaba Http://BLOG.CHINA.ALIBABBA.COM/BLOG/ official website ASZX ASZX2012/ARTICLE/B0-I 27812129. H T M L 6 can run smoothly for the next 5 5 minutes. And it will not cause harm to the body during long-term running. The essence of our weight-loss running is to keep running and exercising every day. So we are in no hurry. At the beginning of running, if you run too fast and don't warm up well, it is easy to cause physical damage. I have a personal experience of this. I still remember that when I first started to lose weight, I also tried my best to lose weight with the mentality of eating fat at one go. At that time, I watched China's fat man's program on TV. I thought I could do it, so I gritted my teeth and started running. Because I ran too fast at first. The method is also inappropriate, plus there is no warm-up well. After running for 1 0 minutes, I was exhausted. There is a feeling of breathlessness, and then my eyes shine and my head is dizzy. It feels like the end of the world. I should stop running at this time, but I was particularly stubborn at that time and felt that I wanted to conquer the mountain of running, so I took my strong crossbow and continued running for another 1 0 minute. I collapsed to the ground, tears streaming down my face. These tears are mixed with extreme disappointment and pain. When I woke up the next day, I felt that my whole body was falling apart. I feel that every inch of my muscle is torn by human voice, which is very painful. Then there is a long period of malaise, and self-confidence is completely gone. After summing up the experience and lessons in the next few days, I came to a conclusion that running can't be a fat man at one breath, and you can't get quick success and instant benefit. You should be gradual and persistent. And the most important thing is to slowly enter the initial state, slowly warm up, and slowly get better. It's like the rotation of a gear. You can't let two gears tell you to rotate at the same time, but let them slowly bite together and then rotate, in order to play its greatest role. So, when we start running, we should get better and better. This is my way. Watch TV with your eyes when you start running, then let your arms swing on both sides of your ribs and your feet walk slowly in the same place. This kind of walking in the same place takes about 1 minute to get my body moving first. Let's go and then slowly speed up the frequency of the swing arm, and at the same time, the frequency of the foot is also accelerated, which becomes a kind of fast walking. At this time, the hands swing from both sides of the ribs to the chest. Don't make a fist, relax, then palm down and swing perpendicular to your body. This action is a bit like kneading dough. I feel it pressing down. When you raise your hands, put them on your chest and swing down, you will find that your body's center of gravity is moving up and your feet begin to feel light. At this time, we deliberately moved our body center of gravity up. Whether it really moved to the upper body or not, you should think in your mind: "We have moved our center of gravity to the upper body, and the lower body is very light." This kind of spiritual suggestion is very useful. I emphasized more than once in my book that the key to running is psychological function. If you think easily, it will be easy, at least it will reduce our fatigue. Let's leave now. About four minutes. Don't walk exactly according to the time for 4 minutes, it's unnecessary. I just think that starting physical activity can move on to the next step. ) The warm-up phase can be completed. At this time, our bodies have basically reached the state of running, and we can start running. The second stage of running: jogging stage (5 minutes) After walking for 4 minutes, we will speed up our steps, and then you will feel your body facing a train that is about to start. Then gradually change from fast walking to running. Let your body run slowly. You must not run too fast at this time. And the frequency of breathing should be adjusted, so don't rush to breathe, so as not to get angry. At this time, the movements of both hands can easily turn back to more articles. Please click on Alibaba official website Http://BLOG. China Alibaba. COM/BLOG/aszxaszx 20 12/ARTICLE/B 0-I 2 7 8 1 2 1 2 9。 H t m l For more articles, please click Alibaba Http://BLOG.CHINA.ALIBABBA.COM/BLOG/ official website ASZX ASZX2012/ARTICLE/B0-I 27812129. H T M L 7 on both sides of the body, and then swing rhythmically. At this time, you must relax and your hands can move comfortably with the frequency of footwork. Never fight physically, but coordinate. Because once you enter the competition, you will feel very tired. The sign of entering the next stage: I feel that I can easily stick to running. Then the excitement will turn to TV that we can watch with our eyes. Don't always think about running. Let running be an auxiliary exercise to watch TV. Then you will find that you are not too tired. The third stage of running: uniform endurance running stage (6 0 minutes). Next, you can enter the most important stage of running to lose weight, that is, the stage of running at a constant speed. The most important thing at this stage is persistence and endurance. The 6 0-minute running process is for everyone. There are certain challenges. Especially for our obese friends, running 1 hour is a big challenge, but there is no way. Since you have chosen to lose weight, you must stick to it. In the 6 0-minute running, spiritual belief is an important factor that determines the success or failure of running. During our six 0-minute running, the most important thing is to divert the excitement of our mind from running, instead of always thinking about running. We should shift the excitement to TV programs or music we watch with our eyes. To experience the plot on TV or feel the beautiful melody of music. Then let running become an auxiliary, a mechanical movement that does not exceed the brain. In this way, we will find that running for 6 0 minutes in a row is not an impossible task. Based on my eight-month running experience, this method of diverting excitement from running is very useful and relatively easy to complete. Find the knack of doing everything, and running is the same. We should learn to have fun in running. If you don't watch TV or listen to music while running, a simple one-hour running in the same place can be said to be very boring. And it's hard to finish. At present, many gymnasiums simply run on the treadmill 1 hour. I haven't personally experienced that kind of treadmill. It's just that from the row of neat yards on the treadmill on TV and the breathless dieters on the treadmill, I feel that she is very karaoke. Definitely better than my weight loss method. Since the day I decided to lose weight, we have been running in the same place. Until I reduced it to 1.36 kg. Almost a day without interruption. I've thought it over now. It may be absolute to say that I haven't run for a day, but in about eight months, the number of days I haven't run will never exceed 1 0. Even on the night of the Spring Festival and the first day of the Lunar New Year. I insist on running, because I ate it at night, and I'm going to run away from the fat I ate today. This is my central idea. In addition, I have been trying to find a relatively labor-saving way to lose weight. I have always felt that it would be nice if I could lose weight with less effort and pain. After repeated summary and exploration, I came up with my own set of happy in-situ combination running methods. If the fat friend doesn't believe me, you can try it first according to the method introduced in my book. Run 1 week first, and after a week, you will find the labor-saving part of my weight loss method. I haven't tried to run outdoors for an hour, so I have no right to speak here. I think maybe running outdoors for an hour consumes more body fat than running indoors in situ. But I want to say that running outdoors is definitely much more tiring than running at home. A personal feeling is that when we run outdoors, we will have difficulty breathing because of the outdoor wind, many impurities in the air and some comprehensive factors. And many fat friends will also feel this way, that is, they often feel that their breath smells of blood when running, and then their lungs hurt. I am not a doctor. I don't know the specific medical explanation of this phenomenon, but I think it may be bronchial inflammation. Running indoors in situ will not encounter this phenomenon. For more articles about my running at home, please click Alibaba official website Http://BLOG. China Alibaba. COM/BLOG/aszxasx 20 12/ARTICLE/B 0-I 2 7 8 1 2 1 2 9。 H t m l For more articles, please click Alibaba Http://BLOG.CHINA.ALIBABBA.COM/BLOG/ official website ASZX ASZX2012/ARTICLE/B0-I 27812129. H T M L 8 has never felt any discomfort in the heart and lungs for a year. Fourth, the diet plan during the weight loss breakfast: mainly light, it is best to eat an egg and drink some milk. Have a good lunch for breakfast: it is mentioned in the book that vegetables and low-calorie meat are the main foods. Eat early for lunch, eat more for dinner and be full. Never lie down immediately after lunch, but walk in the same place or outdoors for more than 3 0 minutes.

I hope I can solve your problem.