How to use the treadmill to lose weight if you gain three pounds during the holidays

　　“"We gain three pounds during every festive season" and after the Spring Festival holiday, for many citizens, treadmills are the first choice for weight loss and fitness equipment, whether at home or in the gym.

　　Before you get too busy "losing weight", you'd better do some homework first. If you use the treadmill improperly, not only will you not be able to lose weight, but you will also get injured.

　　NOTE: These improper practices can be dangerous

　　“During the Spring Festival holiday, I ate it every day, and now I’m starting again exercise , I feel like my body can’t keep up. ”Citizen Ms. Zhao said that in the past two days, she would have chest tightness and rapid heartbeat after running on the treadmill for less than 20 minutes.

　　If you feel unwell while running, be careful. Accidents on the treadmill are not uncommon.

　　According to other places media According to reports, a few months ago, a woman in Kunming was running on a treadmill in a gym. After running for about half an hour, she felt unwell, so she turned off the treadmill and rested against the armrests of the treadmill. While the woman was resting, an accident occurred and she fell into a coma. Hospital Died.

　　The correct way to lose weight on a treadmill

　　1. Warm up before getting on the treadmill

　　You should do warm-up activities before getting on the treadmill, otherwise it is easy to cause thigh and calf muscle strain. Leg presses, squats, stretching muscles, flexing and extending joints, etc. can increase the temperature of muscles and make them softer. After getting on the treadmill, you should start with a "dynamic" warm-up such as slow walking or jogging, and gradually increase the amount of exercise. This process usually takes 10 to 15 minutes. In addition, you should gradually slow down when getting off the treadmill to avoid dizziness and falling.

　　2. Don’t set the speed too fast

　　When using a treadmill, you must first understand your own exercise limits. If your physical strength cannot keep up and the speed is set too fast, you will easily fall down.

　　3. The amount of exercise should be appropriate

　　The time and intensity of exercising on the treadmill should be determined according to the purpose of the exercise. If the purpose is to lose weight, the exercise time should not be too short or too long, 40 minutes is appropriate, otherwise it is easy to be physically exhausted.

　　4. Be sure to tighten your abdomen, lift your chest, and tighten your waist and back muscles.

　　It should also be reminded that running is an aerobic exercise that involves the whole body. If you hold your chest and arch your back while running, or keep holding on to the handles, not only will it not have the effect of exercise, but it will also increase the pressure on the lumbar spine, which will cause lumbar muscle strain over time. Therefore, when exercising on the treadmill, be sure to tighten your abdomen, lift your chest, and tighten your lower back muscles.

　　5. Pay attention when using the treadmill

　　Do distracting activities like watching TV while running. Many people like to watch TV while running, which will distract you and may cause injuries if you are not careful, especially those who are not familiar with treadmill operation and those who exercise with high intensity. If you feel bored, you can listen to some relaxing music while running. Research shows that music with a bright rhythm can effectively improve the effect of exercise and increase the fun of exercise.

　　6. Wear shoes even when using a treadmill at home

　　Many newspaper friends now have treadmills at home. However, if you run barefoot, the vibration of the treadmill will cause unnecessary damage to the leg joints. If the soles of the feet are sweaty, it will be easier to slip. Although wearing a pair of thick socks can have a certain shock-absorbing effect, after all, socks do not have the elasticity of sports soles and cannot replace the role of sports shoes. Therefore, when exercising on a treadmill, it is best to wear a pair of jogging shoes. Jogging shoes are lighter than ordinary shoes and have softer soles, making them suitable for use on a treadmill. If not, ordinary sneakers will also work, but choose lighter ones and don’t have too thick soles.