Now, many friends are accustomed to using a treadmill to exercise more and improve their physical fitness, which is a good thing. However, many friends do not know how to use it correctly. Improper use of treadmills can also cause sports injuries.
So what are the misunderstandings in the use of treadmills?
1. Don't warm up
It is generally necessary to warm up before doing any exercise, and before getting on the treadmill is no exception. Warm-up activities should be done before getting on the treadmill, otherwise it is easy to cause muscle strain on the thigh and calf. Pressing legs, squatting, stretching muscles, flexion and extension of joints, etc. can increase the temperature of the muscles and make the muscles softer. After getting on the treadmill, you should start with "dynamic" warm-ups such as slow walking and jogging, and gradually increase the amount of exercise. This process usually takes 10-15 minutes. In addition, you should gradually slow down when you get off the treadmill to avoid dizziness and fall.
2. Speed setting is too fast
Running must be determined according to your own situation. To use a treadmill, you must first understand your exercise limits. If the physical strength can't keep up, and the set speed is fast, it is easy to fall. So you must be slow at first, then slowly increase the speed, and when you feel that you can't keep up with the rhythm, quickly slow down.
3. Excessive exercise
The time and intensity of exercise on the treadmill should be determined according to the purpose of exercise. Everyone's physical strength is different, so don't learn from others casually. When you are running, you generally need to make statistics on how long you can keep running. If the goal is to lose weight, exercise time should not be too short or too long, 40 minutes is appropriate, otherwise it is easy to overdraw. Running too hard at one time will make it uncomfortable to run in the future. Running is costly in long-term persistence, and every time you run it properly, it will be effective.
4. Wrong running posture
Although running is not particularly demanding for posture, the wrong posture will not only fail to achieve the effect of exercise, but will have side effects. There is no requirement that you must tuck your abdomen and chest, and tighten your lower back muscles. It should also be reminded that running is an aerobic exercise, and the whole body will participate in it. If you hunch your chest while running, or keep holding your hands, not only will you not achieve the effect of exercise, but it will also increase the pressure on the lumbar spine. Will cause lumbar muscle strain. Therefore, when you exercise on the treadmill, you must retract your abdomen and chest, and tighten your lower back muscles.
5. People with bad joints are best to use treadmills less
Treadmills are harder, different from plastic running tracks. Since the bottom of the treadmill is relatively hard, it has a great impact on the knee joint, which is likely to cause knee joint damage. Therefore, those with poor knee joints should use the treadmill carefully, and jog if necessary.
6. Do distracting things such as watching TV while running
If you are distracted while running, it is easy for you to lose control of the rhythm and cause trouble. Many people like to watch TV while running, which will distract you and cause injury if you are not careful, especially those who are not familiar with the operation of treadmills and those who exercise high intensity. If you feel boring, you can listen to some relaxing music while running. Studies have shown that fast-paced music can effectively improve exercise effects and increase exercise pleasure.
7. Don't like wearing shoes on a treadmill at home
No matter where you are running, a pair of running shoes are necessary. Many people now have treadmills at home, running barefoot, the vibration of the treadmill will cause unnecessary damage to the leg joints, sweating on the soles of the feet, and slipping easily; wearing a pair of thick socks can have a certain shock absorption effect, but After all, socks do not have the elasticity of sports soles and cannot replace the role of sports shoes. Therefore, to exercise on a treadmill, it is best to wear a pair of jogging shoes. The jogging shoes are lighter than ordinary shoes and have softer soles, so they are suitable for use on a treadmill. If not, ordinary sports shoes are fine, but lighter ones should be chosen and the base should not be too thick.
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