A treadmill is the basic equipment of a fitness. Or the gym should have And everyone who has ever been to the gym should have played it. But I am pretty sure that out of 10 people who have used it, there must be someone who is using a treadmill incorrectly. If the treadmill is used incorrectly May result in injury during running Or may make running at that time ineffective on the body
10 ways to use "treadmill" correctly
1. Before turning on the engine, start running You should warm up by doing exercise exercises. Stretch Loosen the muscles all over your body for 5-10 minutes before starting your run.
2. If using a treadmill that can be automatically programmed with personal information such as weight, height, etc., enter it before starting your run.
3. Do not turn on the TV, tablet or mobile phone, watch movies, dramas, video clips. This may cause us to contract some muscles, especially the neck, shoulders or upper arms while running. As a result, our running is not using every muscle as it should be. But if you really want to watch videos while running The TV screen should be placed in front of the treadmill. Without us having to bow Or look at the screen from the side is better Or changing to listening to music, it's not that bad
4. Natural running Is the running that gives the best results on the body Therefore, it should run on a treadmill as though the track is a road on a normal road. So when running at a consistent rhythm Your hands should be removed from the handrails. Should not run to catch the rail with it. Because it may cause us to lose the rhythm in running Can't run naturally And did not move the arm muscles as they should
5. You don't need to focus too much on numbers on the machine. Especially the number of energy burned by running at that time. Because energy is a calorie displayed on the device It is a number that the machine makes rough calculations only, should pay attention to time. And the speed used in running is better
6. You should walk at a normal speed to warm up about 5 minutes before you start running, and then slowly adjust your running speed more slowly. When starting to run for about 15 minutes can increase the speed gradually. To the level of running and gasping But still able to speak in words At that point stop increasing the speed. And keep running at that speed Until they can't start, they slowly slow down to the point where they can walk. If still enough, when walking until you get tired, you can gradually accelerate to continue running.
7. Should run and walk continuously For at least 30 minutes
8. Be careful not to adjust the speed And the slope of the track is too much Because running has its own limits is not good for the body at all. Moreover, it also makes the body work too hard. Resulting in injury And it may be dangerous to stumble and fall on the track Especially someone who has heart disease May also be fatal
9. When using the treadmill for a while Do not run the same program over and over if set up with automatic programs on a regular basis. Run in time Or the same repetitive speed should be changed by increasing the speed, increasing the distance, or running alternately walking at different times. In order not to get used to the same repetitive exercise And slowly increase the strength of the muscles
10. Remember to cool down after your run by reducing your speed from running to walking for about 10 minutes.After running, you can sit back and sip water, and you can increase the strength of your other muscles. Of the body can be increased by playing weights But if you are tired so much that you can't get it Should rest to recover from tiredness And then can play magic on another day
The essentials of running on a treadmill Is to use the treadmill as close as possible to running on the normal road Don't take too much technology on the track. Speed level adjust And the slope of the treadmill to suit your own body This will only use a treadmill for exercise. Or to properly lose weight And can definitely see results as you wish
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