How to regulate the correct use of a treadmill

Frequently, a friend complains that using a treadmill will hurt his body. How exactly is the use of a treadmill right?

First, after running on a hot treadmill treadmill should start from slow walking, jogging and other "dynamic" warm-up, and gradually increase the amount of exercise, this process is usually 10-15 minutes is appropriate. In addition, the speed should be gradually reduced when the treadmill is down, so as to avoid vertigo and fall.
Second, the speed should not be set too fast. Use the treadmill first to understand their own limits of motion. 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 suitable for exercise on the treadmill, the intensity should be determined according to the purpose of the campaign. 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, abdomen chest, tighten the lower back muscles running is aerobic exercise, the body will participate in it, running if the brachial arch, or has been holding the handle, not only will not achieve the effect of exercise, but also increase the lumbar spine The pressure will cause lumbar muscle strain over time.
5. When using a treadmill, be careful that many people like to watch TV while running. This will distract you. You will be injured if you accidentally do it, especially those who are not familiar 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.
6. Wear treadmills on home treadmills Many people prefer to use barefoot or only thick socks when using treadmills at home. This vibration of the treadmill will cause unnecessary injuries to the leg joints. If the soles of the feet sweat, it is easier to slip. Therefore, it is best to wear double jogging shoes when exercising 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.

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