How to run on a treadmill

Science and technology are the primary productive forces. I believe no one would object to this statement. With the development of the times, various sports equipment have entered our lives. Treadmills came into being because people wanted to make it easier for them to run at home. But how to run on a treadmill? This must be a big problem for people who are new to treadmills.

1. Warm up before getting on the treadmill

You should do warm-up exercises before getting on the treadmill, otherwise it is easy to strain the thigh and calf muscles. Stretching the legs, squatting, stretching the muscles, flexing and extending the joints, etc. can increase the temperature of the muscles and make them softer. 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. 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

Before using a treadmill, you must first understand your own exercise limits. If you don't have enough physical strength and the set speed is too fast, you will easily fall.

3. The amount of exercise should be appropriate

The time and intensity of exercise on a treadmill should be determined according to the purpose of 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 overdraw your physical strength.

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

It is also important to remind you that running is an aerobic exercise that involves the whole body. If you hunch your back or hold the handles all the time while running, it will not only fail to achieve the effect of exercise, but will also increase the pressure on the lumbar spine, which will cause lumbar muscle strain over time. Therefore, when exercising on a treadmill, you must tighten your abdomen, chest, and waist and back muscles.

5. Pay attention when using a treadmill

Do something distracting like watching TV while running. Many people like to watch TV while running, which will distract their attention and may cause injury if they are not careful, especially those who are not familiar with treadmill operation and those who exercise at a high intensity. If you feel bored, you can listen to some relaxing music while running. Studies have shown that music with a brisk rhythm can effectively improve exercise results and increase the fun of exercise.

Most treadmills will have product instructions. I hope everyone will do their homework before exercising on a treadmill to avoid hurting themselves due to incorrect operation. At the same time, you should also do warm-up exercises before getting on the treadmill to prevent muscle strain. If you feel unwell while running, stop exercising immediately. Never try to be too stubborn. It would be best to ask some professional friends for advice.