How long is effective in running in the gym?

Many young friends like to go to the gym to exercise in their spare time. A common exercise is treadmill running. When running on a treadmill, you can set the running speed according to your physical condition, so that you can achieve better exercise results. The following editor will introduce what you should pay attention to when running in the gym to achieve better results.

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. Pay attention when using a treadmill

Many people like to watch TV while running, which will distract your attention and may cause injury if you are not careful, especially for 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.

Exercising on a treadmill has many benefits for the health of the body, and it is safer than outdoor running. You can listen to music while running, or turn on the TV and watch TV while running, so that the body is in a relaxed and comfortable environment as much as possible, and the fitness effect will be more obvious.