6 Treadmill Tips for Safe Fitness

　　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.

　　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. on treadmill exercise When doing this, be sure to tighten your abdomen, lift your chest, and tighten your waist and back muscles.

　　5. Pay attention when using the treadmill

　　Many people like to watch TV while running. Cao Jia Zhou Hao reminds you that this will distract you, and you may get injured 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.