What makes mistakes on a treadmill?

The time, intensity, and method of exercise on the treadmill depends on the purpose of the exercise.

When running, the body supplies energy from sugar to aunt to protein.

Jogging for more than half an hour consumes energy, and more than an hour consumes protein.

  Unaffected by the weather and the venue, treadmills have overlapped in many homes.

However, running at home is convenient, but incorrect methods can make exercise less than satisfactory.

Therefore, the reporter interviewed Li Liang, a fitness instructor at the Beijing Philis Fitness Club, and pointed out several common misunderstandings when using a treadmill.

  1.

Sprinted as soon as I got on the treadmill.

Before getting on the treadmill, you should do warm-up activities. Pressing your legs, squatting, stretching your muscles, flexing and extending your joints can increase the temperature of your muscles, making them softer and less likely to strain.

After getting on the treadmill, you should start with “dynamic” warm-ups such as jogging and jogging, and gradually increase the amount of exercise. This process is usually 10-15 minutes.

In addition, when stepping down the treadmill, you should gradually reduce the speed to avoid dizziness.

  2.

Running time is too long.

The time, intensity, and method of exercise on the treadmill depends on the purpose of the exercise.

When running, the body supplies energy from sugar to aunt to protein.

Jogging for more than half an hour consumes energy, and more than an hour consumes protein.

Therefore, if the purpose is to lose weight, exercise time should neither be too short nor too long.

  3.

Run with your hands.

Running is not only the movement of the legs. The combined coordination not only maintains the balance of the entire body, but also allows the upper body to participate in energy consumption.

Some people run with their hands on their chests and backs. The body’s center of gravity will lean forward, which will increase the pressure on the lumbar spine and cause strain on the lumbar muscles over time.

In addition, during running, the impact force when the feet fall to the ground is almost 5 times the weight, and the forward tilt of the center of gravity will bring greater impact to the legs and foot joints.

Therefore, when exercising on a treadmill, be sure to tighten your abdomen and chest and tighten your waist and hip muscles.

  4.

The better the slope is.

Increasing the slope and speed of the treadmill will increase the intensity of exercise, and the choice of exercise intensity will vary from person to person.

For example, middle-aged and elderly people who run too high a slope can increase knee injury, so it is best to exercise in a horizontal state.

And the speed is not as fast as possible. Under different sports modes such as jogging, jogging, brisk walking, and climbing, the proportion of energy substances consumed by the body is different.

For example, fast running can consume more sugar, but the trace amount is very small. Using this method alone is not good for exercisers who aim to lose weight.

  5,

Do not wear shoes or wear the wrong shoes.

Some people run barefoot or wear socks only when using a treadmill at home.

In fact, when running barefoot, the vibration of the treadmill distorts the knees, complication and other injuries caused by joints, and the soles of the feet sweat easily and slip.

Wearing a pair of thick socks can have a certain shock absorption effect, but after all, socks do not have the elasticity of sports shoe soles, and they cannot replace sports shoes.

Therefore, it is best to wear jogging shoes for exercise on a treadmill.

Jogging shoes are lighter than ordinary shoes, with a flexible sole and good cushioning properties.

  6.

Watch TV while running.
Running is boring, and fun TV shows can make your workout easier.
However, watching TV while running is likely to distract you and injure you slightly if you are not careful, especially those who are unfamiliar with the operation of treadmills and the intensity of exercise.

Those skilled in jogging can choose some lively or relaxed music.

  7.

The treadmill is only used for running.

The versatility of the treadmill has made it more than just a running belt.

“Additional” items such as rowing machines, pushers, and bicycles enable people to exercise multiple functions such as cardiopulmonary function, upper and lower limb muscles, lower back and abdominal muscles on the same device.

In addition, adding dumbbells and other training on the treadmill can exercise more muscle groups.

However, it should be reminded that this type of exercise is best performed under the guidance of a professional fitness coach.