What are the precautions for using a treadmill?

Nowadays, most people use some sports equipment when exercising. For example, in the gym, most people like to use treadmills to achieve fitness effects. Because the treadmill is easy to operate, you can start running by just pressing the power button. In fact, treadmills are not as simple as people imagine. If used improperly, they will cause physical harm. Next, let’s take a look at the precautions when using a treadmill.

1. Not warming up. 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 10-15 minutes. In addition, you should gradually slow down when getting off the treadmill to avoid dizziness and falling.

2. The speed is set too fast. The first thing to do when using a treadmill is to understand your own exercise limits. If you don't have the physical strength to keep up and the set speed is too fast, it is easy to lose the rhythm and fall down. This is a problem that "newbies" often encounter.

3. Excessive exercise. The time and intensity of exercise on a treadmill should be determined according to the purpose of exercise. Jogging for more than half an hour will consume fat, and 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, 40 minutes is appropriate, otherwise it is easy to overdraw your physical strength and cause sports injuries.

4. 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 desired exercise effect, 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. Many people like to watch TV while running on a treadmill. This will distract your attention and may cause injury if you are not careful, especially for those who are not familiar with the operation of the treadmill 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.

The above is a detailed introduction to the main points of precautions when using a treadmill. For those who are accustomed to exercising with treadmills and other sports equipment, they must first understand some common problems of these equipment before using them. Also, be sure to warm up before exercising. This is the only way to effectively avoid physical damage during subsequent exercise.