Treadmill running notes

Now many people are using the treadmill fitness, indeed running on the treadmill can save time, but also to avoid the outdoor weather or safety disadvantages. But running on the treadmill also need to pay attention to some details, in order to have a better exercise effect without sports injuries. Then running on the treadmill need to pay attention to what? What are the cautions for treadmill running?

Warm-up exercise before running

Lack of adequate warm-up exercise, the body may not be able to suddenly adapt to the greater intensity of running exercise, easy to cause injury to the body. So before you start running on the treadmill, don't forget to warm up before running, active wrists, ankles, waist, neck. In order to avoid unnecessary injuries to the body, it is necessary to pull ligaments and live joints. For example, run in place for a few minutes, press the leg, kick the leg and other simple movements.

Confirm the safety of the treadmill

Before running on the treadmill, it is best to check whether the treadmill placement is stable, whether the countertop is dry, check whether the belt is slack, whether the fasteners are secure, whether there is abnormal noise after turning on the machine, whether the power cord is worn or damaged, and whether there are any other signs, so that the equipment can be repaired in time to avoid accidents.

Do not suddenly speed up

When running on the treadmill, do not adjust a very high speed at once, too high your feet at once to adapt to, it is easy to fall down. On the treadmill should start with a slow walk, jogging, and gradually increase the amount of exercise, the process is usually appropriate to 10-15 minutes.

Do not close your eyes running

Some people like to close their eyes when running on the treadmill, think that the danger is not great. In fact, the safety risks of doing so are still there, the body is easy to slip backward like uncontrolled, the accident of a fall.

To grasp the correct amount of exercise

The time and intensity of exercise on the treadmill should be based on the purpose of exercise. More than half an hour of jogging will consume fat, and more than an hour will consume protein. Therefore, if the purpose is to lose weight, the exercise time should neither be too short nor too long, 40 minutes is appropriate, otherwise it is easy to physical exhaustion, resulting in sports injuries.

The posture of running should be standard

Therefore, when exercising on the treadmill, the arms should be bent 90 degrees, tighten the abdomen and chest, tighten the muscles of the waist and back. The correct way to land on the treadmill is with the heel first, then roll the transition to the full foot, using the arch of the foot to give the lower limbs enough time to buffer. Avoid excessive pressure on the ankles and knees.

Do not watch the video

Many people like to watch videos when running on the treadmill, it is easy to distract attention, a little carelessness will be injured, especially those who are not familiar with the operation of the treadmill, as well as the intensity of the movement of people.

Pay attention to hydration

In the process of running, it is best to replenish a certain amount of water every 15 minutes, but not too much. Since there is not much air indoors, running on the treadmill loses more water than running outdoors. So, put the water in an easy to reach place for easy hydration.

Do not jump off the treadmill when it is running

Jumping off the treadmill while it is still running at high speed is the most common cause of treadmill running injuries. If you have to jump off the treadmill while exercising, you can turn down the speed of the machine and reduce the incline. Also don't forget to bring safety clips.

Slow down when you are almost finished

When running is about to end, it should be gradually slowed down, rather than suddenly stop from a very high speed, it will be easy to appear dizzy and light-headed situation.