How to use a treadmill safely

　　1. Warm up before getting on the treadmill: You should do warm-up activities before getting on the treadmill, otherwise it is easy to cause thigh and calf muscle strain. Leg presses, squats, stretching muscles, flexing and extending joints, etc. can increase the temperature of muscles and make them softer. After getting on the treadmill, you should start with a "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. Don’t set the speed too fast: When using a treadmill, you must first understand your own exercise limits. If your physical strength cannot keep up and the speed is set too fast, you will easily fall down.

　　3. The amount of exercise should be appropriate: the time and intensity of exercise on the 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 be physically exhausted.

　　4. Be sure to tighten your abdomen, lift your chest, and tighten your lower back muscles: You should also be reminded that running is an aerobic exercise, and the whole body will be involved. If you hold your chest and back while running, or keep holding on to the handles, not only will the exercise not be effective, but it will also increase the pressure on the lumbar spine, which will cause lumbar muscle strain over time. So on the treadmill exercise When doing this, be sure to tighten your abdomen, lift your chest, and tighten your waist and back muscles.

　　5. Be attentive when using the treadmill: do distractions such as watching TV while running. Many people like to watch TV while running, which will distract you and may cause injuries if you are not careful, especially those who are not familiar with treadmill operation and those who exercise with high intensity. If you feel bored, you can listen to some relaxing music while running. Research shows that music with a bright rhythm can effectively improve the effect of exercise and increase the fun of exercise.

　　6. Wear shoes even when using a treadmill at home: Many newspaper friends now have treadmills at home. However, if you run barefoot, the vibration of the treadmill will cause unnecessary damage to the leg joints. If the soles of the feet are sweaty, it will be easier to slip. Although wearing a pair of thick socks can have a certain shock-absorbing effect, after all, socks do not have the elasticity of sports soles and cannot replace the role of sports shoes. Therefore, when exercising on a treadmill, it is best to wear a pair of jogging shoes. Jogging shoes are lighter than ordinary shoes and have softer soles, making them suitable for use on a treadmill. If not, ordinary sneakers will also work, but choose lighter ones and don’t have too thick soles.

　　10 Tips for Safe Use of Treadmills

　　1. Before exercising in any health club, do a physical test if you have disease Or a history of drug allergy, a doctor’s certificate is also required. Safety always comes first. 2. Wear appropriate clothing, especially sports shoes. Be sure to choose a pair of sports shoes that are comfortable and well-fitting. 3. Before using the treadmill, check whether the treadmill is placed stably and whether the surface is dry. 4. Before starting exercise, stand on the footrests on both sides of the treadmill and clip the emergency brake clips to your clothes. When everything is ready and the treadmill starts to rotate, put your feet on the treadmill table. If you are using it for the first time, you need to hold your hands on the handles on both sides. 5. While exercising Eye Look ahead and don't turn your head suddenly, let alone look back, otherwise you will lose your balance. 6. If you have poor balance, don’t hold heavy objects while running. 7. Do not run backwards on the treadmill or do any dangerous actions. 8. When finishing training, let your heart rate You can press the stop button only when it drops below 120 beats per minute. 9. When getting off the treadmill, be sure to wait until the treadmill has completely stopped. Many accidents occur at the end of exercise. 10. If you weigh more than 140 kilograms, don’t “torture” the treadmill.