Warm-up before exercise can prevent muscle strain during exercise. Therefore, you should stretch your leg muscles before running every time, so that your calf can reach the best state, and then exercise.
2. The posture should be correct when running
Running is an aerobic exercise, and everyone will participate in it. If you bow your chest or hold the handle all the time, you will not achieve 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 running, the heel hits the ground first. Because the soles of the feet tend to thicken the calves. If you want to have slender legs, you should remember to let the heel land first, and then the forefoot land.
3. Don't be too fast
Although running fast can quickly consume the body's calories, it will bring a burden to the calf, accelerate the growth of calf muscles, and easily make the calf thicker. In fact, when we are running, the time to really start burning fat is after half an hour of continuous exercise, so jogging for more than 30 minutes is the most effective way to lose weight. Therefore, to use a treadmill, you must first know your' exercise limit' and don't set the speed too fast.
4. Pay attention when using the treadmill.
Do something distracting while running, such as watching TV. 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.
Step 5 run with your shoes on
Running barefoot, the vibration of the treadmill will cause unnecessary damage to the joints of the legs, and it is easier to slip if you want to make your feet sweat. 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.
6. Pay attention to the best heart rate when running.
Heart rate is a data that you must always pay attention to when running. This data can directly reflect your exercise state and the effect you can achieve. The optimum heart rate range of aerobic exercise is calculated by formula: (220- age)? 60%/80%。 For example, if you are 20 years old, your best exercise heart rate fluctuation is that your heart jumps from 120 to 160 per minute. In other words, running within this range is most beneficial to fat burning and cardiovascular system strengthening. Never let your heart rate exceed the maximum heart rate when running. If yes, please slow down immediately and let the heart rate return to normal rhythm.
Second, the treadmill weight loss schedule is not less than 20 minutes (220- age) for the first time? (60-70)% slope 0 degrees. Let's go.
The second time is not less than 30 minutes (220- age)? (60-70)% slope 30 degrees. Let's go.
The third time is not less than 20 minutes (220- age)? (60-70)% Fast walking and running with a slope of 0 degrees.
It alternates every 5 minutes.
When running, the posture should be correct. Running is aerobic exercise, and the whole body will participate in it. If you have a chest arch 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. Listen to music while running. 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. But be careful not to do anything like watching TV to distract you. Wear shoes when running. Many people don't like wearing shoes when running at home. The vibration of the treadmill will cause unnecessary damage to the joints of the legs. Running shoes are a good choice. They are lighter than ordinary shoes and have softer soles, so they are very suitable for use on treadmills.