4hw.com.cn: treadmill is a very popular way of fitness exercise nowadays. Nowadays, people are under more and more pressure to work and have a faster and faster pace of life. There is no spare time to go to the gym for fitness. Treadmill has become the best choice. How about running with treadmill every day? Next, let's introduce it to you.
How about running on a treadmill every day
1、 Because of their running posture, in the process of running, raise your head and keep your chest straight, do not lower your head with your chest, and do not lean forward too much. During long-distance running, the foot landing starts from the heel, and then slowly changes to the foot to the toe. This is when the shock absorption of running shoes and treadmills is critical.
2、 Because the intensity of exercise is too high or the time of exercise is too long, the leg muscles can't protect the knee and ankle joint because of the weak leg strength and overload during high-intensity or long-term running, which will cause pain.
3、 People with too much weight are not suitable for running. They usually suggest taking a fast walk to minimize the pressure of weight on the knee and ankle joint.
4、 As for how to minimize knee joint injury, the core is to strengthen the strength of leg muscles. The physiological function of muscles is to protect bones. Don't think that running for an hour every day with legs is equivalent to exercising legs. Muscle types are dividend (endurance) and white (strength), so both strength and endurance are needed.
How about running on the treadmill every day? Running is a sport beneficial to physical and mental health. However, due to the fast pace of life, most people run on the treadmill. Whether it is good or not is also a great concern for everyone who wants to have a healthy body. If you have any discomfort in running on the treadmill, please stop as soon as possible.
How long does a treadmill run to lose weight
First of all, we should have a clear understanding of our own physical condition. Those who are in good physical condition can run longer every day, and those who are not very good can run less every day. Then set goals for yourself, such as jogging for an hour every day, or one hour in the morning and one hour in the evening. If you think you can't accept this level, you can step by step, but you can't run for less than 20 minutes each time, because 20 minutes later is the beginning of the body's real heat consumption, and the previous one is just equivalent to warming up.
Six points for attention of treadmill fitness
Don't set the speed too fast
To use a treadmill, you must first understand your limits. If you can't keep up with your physical strength and the set speed is very fast, you will fall down easily.
Proper amount of exercise
The time and intensity of exercise on the treadmill should be determined according to the purpose of exercise. If it is to lose weight for the purpose, exercise time should not be too short or too long, 40 minutes is appropriate, otherwise it is easy to physical overdraft.
Warm up before going on the treadmill
After running on the treadmill, we should start from jogging, jogging and other 'dynamic' warm-up, and gradually increase the amount of exercise, which is usually 10-15 minutes. In addition, lower the treadmill should also gradually slow down speed, so as to avoid dizziness and fall.
Tighten the abdomen, chest and back muscles
Running is an aerobic exercise, the whole body will participate in it. If you run with your chest and back, or you always hold the handle, it will not only fail to exercise, but also increase the pressure on the lumbar spine, which will cause lumbar muscle strain after a long time.
Be attentive when using the treadmill
Many people like watching TV when running, which will distract you and hurt you if you are not familiar with the operation of the treadmill and the intensity of exercise. If you feel bored, you can listen to some relaxing music while running. Research shows that the music with bright rhythm can effectively improve the effect of sports and increase the fun of sports.
Wear shoes on the treadmill at home
Many people like to use treadmill barefoot or only wear a pair of thick socks at home. In this way, the vibration of the treadmill will cause unnecessary damage to the leg joints. If the sole of the foot sweats, it is easier to slip. So, it's better to wear a pair of jogging shoes when running on the treadmill. If not, ordinary sneakers are OK, but you should choose lighter ones, and the bottom should not be too thick.