What should I pay attention to when using a treadmill?

Nowadays, many people cannot find a suitable place to exercise outdoors, and do not have much time to go to the gym. Most of them will buy a treadmill themselves so that they can run and exercise at any time. This method is certainly extremely convenient and simple, but everyone needs to be alert to some precautions, otherwise it may cause some damage to the body. So what specific aspects should we pay attention to?

1. Do warm-up exercises before running. Like all fitness, warm-up exercises are also essential for running fitness. If you don't do warm-up exercises, it is easy to cause sports injuries such as muscle strain and joint sprain. Moreover, the heart will not be able to adapt to high-intensity exercise all at once, causing physical discomfort such as palpitations and dizziness.

2. Gradually increase the speed. When running on a treadmill, increase the speed of the treadmill gradually. When you first get on the treadmill, you can start at 3km/h. If the slope can be set, set it to "0" at the beginning, which is roughly equivalent to the speed of walking. Then gradually increase the speed or slope. When the speed increases to 5-6km/h, you may be in a brisk walking state. Your body has basically adapted at this time, and you can maintain or further increase the speed or slope as needed.

3. Pay attention to your heart rate while running. Many treadmills have a metal plate on the handrails. When your left and right hands hold the handrails respectively, the treadmill will record your heart rate. If your cardiopulmonary function is good, your heart rate when running can reach 145 or even a little more; if your cardiopulmonary function is poor, your heart rate should be roughly 125. If you just feel "a little tired" when running, then that's fine. If you feel "very tired", it means you are running too fast.

Now everyone should understand what to pay attention to. Next time you use a treadmill, you should follow the editor's suggestions. In addition, the duration of each exercise should not be too long. Generally, it is enough to last about an hour, or based on whether you sweat a lot, to achieve the purpose of healthy and scientific exercise.