Eight things to pay attention to when losing weight on treadmill. Once in the gym, the treadmill is the most sought after, and many people will choose to run on it. The treadmill seems to have no operation at all, but it is not. We should pay more attention to the eight items that treadmill should pay attention to in losing weight.

Eight things to pay attention to when losing weight on the treadmill 1 1, you must warm up.

Warming up is really, really important. You can do some stretching to adapt to the muscles first, and then walk for three to five minutes to adapt to the heart and lungs.

If you don't do warm-up activities, it is easy to cause sports injuries such as muscle strain and joint sprain, especially in cold weather. Don't be careless, you must warm up, you must warm up.

2, slowly speed up, step by step.

When running on the treadmill, walk for three to five minutes to adapt your heart and lungs, and then start running. When you first get on the treadmill, don't set the speed too fast. You can start from "3" and gradually rise to "3". 5 ",and then to" 4 ",gradually speed up and give the body an adaptation process. The same is true for setting the slope.

The most important thing is to know your own exercise limits. Don't try to be brave, you may fall or die suddenly.

3. The running time should not be too long.

Usually go to the gym, everyone not only runs, but also does other equipment sports. Running on the treadmill for a long time is easy to cause fatigue, and more importantly, the wear of joints may also increase, and exceeding 1 hour will cause a burden to the body.

Suggestion: Prepare for activities at a slower speed for 5 minutes, then run at a faster speed for 20 minutes, and then relax at a slower speed for 5 minutes. In this way, about 30 minutes at a time can achieve better exercise effect.

4, running heart rate, not to be underestimated

There is also a heart rate monitoring function on the treadmill, which must have been overlooked by many people. There is a metal piece on the handrail of the treadmill. When the left and right hands hold the handrails on the left and right sides respectively, the runner will record the heartbeat times.

Everyone's highest heart rate is 220-your age. If you want to lose weight, the most efficient aerobic exercise is to keep the heart rate between 60~80% of the maximum heart rate. Treadmill can be used to detect running heart rate and achieve fitness effect.

5. Don't grab the handrail by hand.

The handrail function of the treadmill is to help you get on and off. Over-reliance on handrails has a great influence on cardiopulmonary function, so it will be unnatural to go outdoors. More importantly, holding the handrail of the treadmill by hand will directly lead to a 20% reduction in calories.

6, abdomen and chest, tighten back muscles.

Running is aerobic exercise, and the whole body will participate in it. If you bow your chest or hold the handle all the time, you will not 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.

7, timely hydration

It is recommended to replenish a certain amount of water every 15 minutes, and it is not advisable to drink too much. After running or before running, you can mix some functional drinks properly to improve the running effect. Compared with running on the road, a great advantage of the treadmill is that it doesn't need to carry water back and replenish water at any time.

8. Don't watch videos

Many people are used to watching videos while running on the treadmill. This is really enjoyable, but the height of the display screen of the treadmill is between 1 m and 1 m. 2 meters, it is easy to bow your head and bow your back when watching videos, and your body's center of gravity leans forward excessively.

This will cause excessive pressure on the lumbar spine and easily lead to lumbar strain. Moreover, it is easy to get distracted when watching videos while running. If you watch too many videos carelessly, you will get carried away, leading to running too fast or too slow, which is very dangerous.

Eight things to pay attention to when losing weight on a treadmill 2 1. Don't wear shoes on an empty stomach.

Exercise on an empty stomach is easy to cause sports anemia. Drinking a sports drink or eating a banana before exercise can make you exercise very vigorously. At the same time, wear shoes on the treadmill, if you like barefoot or just wear a pair of thick socks on the treadmill. In this way, the vibration of the treadmill will cause unnecessary damage to the joints of the legs, and if the soles of the feet sweat, it is easier to slip.

Step 2 Use a spring clip

The treadmill has a safety clip device. As soon as the safety clip on the treadmill is removed, the machine will stop immediately. The function of the safety clip is to prevent the runner from falling, especially when the treadmill is close to the wall, the safety clip can protect the runner from directly hitting the wall and being injured.

Step 3 warm-up activities

Warm-up activities should be done before going on the treadmill, otherwise it will easily cause muscle strain of thighs and calves. After boarding the treadmill, warm up slowly and quickly, and gradually increase the amount of exercise until your body sweats slightly before you start running. In addition, when you get off the treadmill, you should also slow down gradually to avoid dizziness and fall.

4. Set a running speed and time that suits you.

When using the treadmill, you must set the appropriate running speed and time according to your own load. First, calculate your target heart rate through MAF. Then, as long as you hold the grips on both sides of the treadmill with both hands, the grips can detect the runner's heartbeat and display it on the screen of the treadmill, so that the runner can know whether his heartbeat has achieved the exercise effect.

5. Start the crawler and keep up with your feet.

Be sure to clip on the safety buckle and set the running speed and time that suits you. Don't start the crawler immediately, start running. Please note that before starting the treadmill, your feet should be off the runway at one side of the machine. When the crawler starts to run, and then step on your feet, first keep up with the speed of the crawler by walking fast, make sure you can keep up, and then gradually speed up. If the user picks on the track from the beginning and starts the treadmill directly, it may be that the track speed is too fast, and once the response is too slow to keep up, it will cause a fall and injury.

6. Correct running posture

When running on the treadmill, you should straighten your back and put your center of gravity slightly forward, so that the front end of your head and the soles of your feet are roughly the same as always online. When running, your head and feet should move forward together to avoid spinal injury or even disc herniation. When running, you can aim at the position of your head and feet slightly to ensure the correct posture.

7. Don't bow your back or lean back in climbing mode.

Many people like to switch to climbing mode when using the treadmill, thinking that the exercise effect is better. But at this time, if you walk fast and grab the handrails on both sides, your body will lean back, which will greatly increase the pressure on your waist and make you easily injured. Or some people lean forward too much and turn into hunchbacks, which is also a wrong action.

8, always pay attention to physical abnormalities.

If you suddenly feel chest tightness, chest pain, difficulty breathing, or even just a little dizzy on the treadmill, you should stop exercising immediately. Many runners will ignore the danger of dizziness, but this sign shows that blood vessels can no longer send enough blood to the brain, which may lead to more serious consequences.