6 Fitness Tips for Using the Treadmill Safely: Would you like to have a sweat and improve your physique? The newspaper friends who work in the cubicle all day and have no time to exercise should all like to use a treadmill to exercise? But often hear people complain about hurting their bodies because of using a treadmill. In fact, there is no problem with the treadmill itself, but the improper use of the treadmill can harm human health. So how do you use a treadmill? Here are 6 tips for using the treadmill correctly! Recommended reading: "The most cost-effective 4 home treadmill evaluation in 2017" First, warm up before treadmill Warm-up exercises should be done before the treadmill, otherwise it is very easy to cause strain on the thigh and calf muscles. Leg compressions, squats, stretching muscles, flexion and extension joints can increase muscle temperature and make muscles more supple. After starting the treadmill, you should start with a "dynamic" warm-up such as walking slowly and jogging, and gradually increase the amount of exercise. This process is usually 10-15 minutes. In addition, the speed should be gradually reduced when the treadmill is down, so as to avoid vertigo and fall. Second, speed is not set too fast Use treadmills to first understand your own exercise limits. If you can't keep up with your strength and set the speed quickly, it's easy to fall. Third, the amount of exercise should be appropriate The time and intensity of exercise on a treadmill depends on the purpose of the exercise. If the purpose is to lose weight, exercise time should not be too short and not too long, 40 minutes is appropriate, otherwise it is easy to overstretch. Fourth, be sure to abdomen chest, tighten the lower back muscles Also need to be reminded is that running is aerobic exercise, the body will participate in it, if you hold the chest with your back when running, or have been holding the handle, not only will not achieve the effect of exercise, but also increase the pressure on the lumbar spine, a long time Will cause lumbar muscle strain. Therefore, when exercising on a treadmill, be sure to abdomen and chest, tighten the lower back muscles. Fifth, use a treadmill to concentrate Watching television and other distractions while running. Many newspaper lovers like to watch TV while running. This will distract you and cause injuries if you accidentally touch them, especially those who are unfamiliar with treadmill operation and exercise intensity. If you feel boring, you can listen to some relaxing music while running. Studies have shown that fast-paced music can effectively improve the sports effect and increase the fun of sports. Six, home treadmills also wear shoes Many newspaper friends now have a treadmill at home. However, if the barefoot runs, the vibration of the treadmill will cause unnecessary injuries to the leg joints. To make the soles of the feet sweat, it is easier to slip; although wearing a pair of thick socks can play a certain shock absorption effect, but after all, socks Without the elasticity of sports soles, the role of sports shoes cannot be replaced. Therefore, in the treadmill exercise, it is best to wear double jogging shoes, jogging shoes lighter than ordinary shoes, shoe soles are relatively soft, suitable for use on a treadmill. If not, ordinary sports shoes can also be used, but to choose a lighter one, the foundation should not be too thick. Recommended reading: What brand of treadmill is good Is treadmill weight loss effective? How much is a treadmill? Which brand is the most affordable How to run a billion health treadmill, the quality is good Spinning bikes and treadmills are good for weight loss Cork Bulletin Board,Cork Board With Frame,Bulletin Cork Note Board,Aluminum Cork Board Jiangyin Europtronic Stationery Co., Ltd. , https://www.youpuwhiteboard.com