Seven mistakes you should avoid making on the treadmill

Mistake 1: Running as fast as you can on the treadmill

You should do warm-up exercises before getting on the treadmill. Stretching your legs, squatting, stretching your muscles, flexing and extending your joints, etc. can increase the temperature of your muscles, making them softer and less prone to strain.

After getting on the treadmill, you should start with "dynamic" warm-up such as slow walking or jogging, and gradually increase the amount of exercise. This process usually takes 10 to 15 minutes. When getting off the treadmill, you should also gradually slow down to avoid dizziness.

Mistake 2: Running for too long

When running, the body's supply of energy substances changes from sugar to fat and then to protein. Jogging for more than half an hour will consume fat, while jogging for more than an hour will consume protein.

Therefore, if the purpose is to lose weight, the exercise time should not be too short or too long.

Mistake 3: Running with the handlebars

Running is not just the movement of the legs. The coordinated swing of the arms can not only keep the whole body balanced, but also allow the upper body to participate in energy consumption. Some people hold the handles while running, and their center of gravity leans forward, which increases the pressure on the lumbar spine and can cause lumbar muscle strain over time.

In addition, when running, the impact force on the sole of the foot when it lands is about 5 times the body weight, and leaning the center of gravity forward will bring greater impact to the leg and foot joints.

Therefore, when exercising on a treadmill, you must tighten your abdomen, chest, and waist and back muscles.

Mistake 4: The higher the slope, the better

Increasing the slope and speed of the treadmill will increase the intensity of exercise, and the choice of exercise intensity varies from person to person. For example, when middle-aged and elderly people run on a slope that is too high, it will increase damage to the knee joints, so it is best to exercise in a horizontal state.

And the speed is not necessarily faster, better. The proportion of energy substances consumed by the body is different in different exercise modes such as sprinting, jogging, brisk walking, and climbing. For example, fast running can consume more sugar but less fat. Simply using this method is not conducive to athletes who aim to lose weight.

Mistake 5: Not wearing shoes or wearing the wrong shoes

Some people use a treadmill at home and run barefoot or in just socks. In fact, when running barefoot, the vibration of the treadmill can cause unnecessary damage to the knees, ankles and other joints, and sweating on the soles of the feet can make it easy to slip.

Wearing a pair of thick socks can have a certain shock-absorbing effect, but after all, socks do not have the elasticity of sneakers and cannot replace sneakers. Therefore, it is best to wear jogging shoes when exercising on a treadmill.

Mistake 6: Watching TV while running

Watching TV while running is likely to distract you. Injury can occur if you are not careful, especially for those who are not familiar with treadmill operation and those who exercise at a high intensity. Those who are experienced in jogging can choose some music with a lively or relaxing rhythm.

Mistake 7: Using a treadmill only for running

The versatility of a treadmill has made it more than just a running conveyor belt. "Additional" items such as rowing machines, push-press machines, and bicycles allow people to exercise multiple parts of the body, including cardiopulmonary function, upper and lower limb muscles, and waist, back, and abdominal muscles, on the same piece of equipment.

In addition, adding dumbbells and other training to the treadmill can exercise more muscle groups. But it should be noted that this type of exercise is best performed under the guidance of a professional fitness coach.