What are the precautions for treadmill exercise?

Treadmill is the most commonly used indoor exercise. There are different types of treadmill exercise. You can arrange the exercise time by yourself. It is advisable to increase the amount of exercise gradually. When running, you should pay attention to many aspects of precautions. These precautions are to control the patient's physical health, and the impact and harm to the body during exercise can also be adjusted to prevent the patient from exercising too much and causing the body's organs to be affected. So what are the precautions for treadmill exercise?

Things to note when exercising on a treadmill:

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. 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.

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. Running movements should be standard

Running is an aerobic exercise that can actually burn fat. During running, muscles throughout the body are involved, and the movements in all processes must be standard. If you hunch your back or hold the handlebars all the time while running, you will not achieve the desired exercise effect. It will also increase the pressure on the lumbar spine, and if this continues for a long time, it will cause lumbar muscle strain.

When running on a treadmill, you must keep your chest up, abdomen in, and lower back muscles tight.

What are the precautions for treadmill exercise? There are four main points that patients need to pay attention to. The frequency of exercise on the treadmill should be adjusted, the running time should be calculated, etc., and their breathing should be controlled. Patients should not exercise blindly. Such running should first make a plan, including the running time every day, etc., and then exercise according to their physical condition. Patients should concentrate when running and listen to more light music, etc., which is good for psychological adjustment during running.