What are the precautions when running on a treadmill?

Running is one of the most convenient sports, and it is not restricted by weather, environment, or venue. You can run outdoors when the weather is good, but you can run indoors when the weather is bad. Moreover, the air quality is not good now, so many people choose to run on indoor treadmills. Although this is the same as running, there are also some things that need attention. Here are some precautions for treadmills.

1. Warm up before getting on the treadmill

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 10-15 minutes. In addition, you should gradually slow down when getting off the treadmill to avoid dizziness and falling.

2. Tighten your abdomen, chest, and waist and back muscles

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 desired exercise effect, but will also increase the pressure on the lumbar spine, which will cause lumbar muscle strain over time.

3. Don’t set the speed too fast

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

4. 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.

5. Wear shoes when using a treadmill at home

Many people prefer to use a treadmill at home barefoot or with just a pair of thick socks. The vibration of the treadmill will cause unnecessary damage to the leg joints, and if the soles of your feet sweat, you will be more likely to slip. Therefore, when exercising on a treadmill, it is best to wear a pair of jogging shoes. If you don't have any, ordinary sneakers will do, but choose lighter ones with less thick soles.

The process of using a treadmill is the same as running, but since it still uses a machine, the way of running is also different. Only by understanding these things that need attention can we better use the treadmill for exercise, so that we can better lose weight. Of course, it can also prevent unnecessary harm to the body.