Low temperature weather, many people who like sports exercise, from the outdoor into the room, in the treadmill exercise. Electric treadmill is usually equipped with a computer that can display distance, speed, time, energy and other data. Feel very much like the use of natural running. But for the first time in the treadmill exercise people, we must pay attention to the following details.

1. On the treadmill before the first warm-up treadmill should do warm-up activities before, otherwise it is easy to cause thighs, calf muscle strain. Pressure legs, squat, stretch muscles, flexion and extension joints can improve the temperature of the muscles, so that the muscles become more soft. After the treadmill should go from the slow, jogging and other "dynamic" warm-up began, and gradually increase the amount of exercise, this process is usually 10 to 15 minutes is appropriate. In addition, the next treadmill should also gradually slow down the speed, so as to avoid dizziness and fall.

2. Time control in the 1 hour running when the body of the supply of energy material, from sugar to fat, and then to the protein. Jogging more than half an hour will consume fat, and more than 1 hour will consume protein. Therefore, running time to control the time in 30 minutes to 60 minutes is appropriate.

3. Hands best to leave the handle is not just the movement of the legs, arms of the coordinated swing not only to maintain body balance, but also allow the body to participate in the upper body energy consumption. Running leaning on the handle, the body center of gravity forward, increase the pressure of the lumbar spine, a long time will cause lumbar muscle strain. In addition, the process of running, the soles of the feet when the impact, almost five times the weight, the center of gravity forward to the legs and footsteps bring greater impact. Therefore, in the treadmill exercise, we must coordinate the swing swing, abdomen chest.

4. Adjust the slope and speed of the treadmill to increase the slope and speed, can increase exercise intensity, but for the elderly, the slope over the General Assembly to increase knee injury, it is best in the horizontal state of movement. Adjust the speed, the run can consume more sugar, but the consumption of less fat, weight loss should be based on jogging.

5. On the machine to wear running shoes Some people at home using treadmills exercise often barefoot running, or only wear socks. In fact, barefoot running, the treadmill of the shock on the knee, ankle and other joints cause damage, soles of the feet sweating is also easy to slip. Wearing a pair of thick socks, can play a shock effect, but after all, there is no elastic socks elastic soles, can not replace the sports shoes, so the best exercise on the treadmill wear shoes.

The above is the need to pay attention, but it is best to have a good treadmill controller, which is more conducive to exercise when not affect the health!

Tags:跑步機(jī)控制器