Treadmill mistakes easily

 Treadmill easy mistakes
reporter Zheng Dan
absence of any impact of weather and site, the treadmill has occupied a place in many families. But of course running at home easy, do not exercise the right way while filling the result is not satisfactory. To this end, to rushing. on the treadmill to warm up activities should be preceded, stretching, squatting, stretching the muscles, joints, flexion and extension can increase the temperature of the muscles, the muscles become more flexible and easy to strain. should be slow on the treadmill after walking, jogging and other too long. treadmill exercise time, intensity, methods, according to the purpose for which the movement. running when the body's supply of energy substances, from sugar to fat, then protein. jogging will burn fat more than half an hour, And more than 1 hour will consume protein. Thus, if the purpose is weight loss, exercise should not be too short time only, and it is not too long.
3. leaning on hand to run. Running is not only the movement of legs, double coordination of arm swing will not only maintain the balance of the whole body, but also to the upper body involved in energy consumption. Some people hold the handle Hanxiong running arched, the body center of gravity will be forward, which will increase the pressure on the lumbar spine, a long time to can cause muscle strain. In addition, running the process, when the soles of the feet by the impact of landing is almost 5 times the weight, center of gravity forward leg and foot joints will lead to greater impact. Therefore, on a treadmill Be sure to exercise chest abdomen, tightening the lower back muscles.
4. slope the higher the better. increasing the treadmill slope and speed will increase the exercise intensity, and the choice of exercise intensity on the need to vary . For example, when the slope is too high in the elderly will increase the running knee injury, so the best movement in the horizontal state. And the speed is not as fast as possible, in the run, jogging, brisk walking, climbing and other different sport mode, the energy consumption of substances in the body proportion is different. For example, run to consume more sugar, but fat consumption was less, this approach alone is not conducive to weight loss for the purpose of movement.
5. without shoes or wearing the wrong shoes. Some people use the treadmill at home, running barefoot or when wearing socks. In fact, barefoot running, running machine vibration will knee and ankle joints unnecessarily damage, foot sweating is also easy to slip. wear thick socks to play a double-damping effect, but not sports shoes, after all, the flexibility of socks, shoes can not be replaced. So, the best exercise on a treadmill wearing jogging shoes. running shoes than regular shoes should be lightweight, flexible soles and strong, good cushioning properties.
6. Running time watching TV. Running is a very boring thing, an interesting TV show to make your workout easier. However, running watch TV when it may distract you, the slightest mistake will hurt, especially those who are not familiar with treadmill operation, and older people exercise intensity. And the experts were those who were jogging, you can easily select some fast-paced or music.
7. treadmill only used to run. multifunction treadmill is that it is not just a running conveyor belt. rowing, elected devices, bicycles and other on the can on cardiopulmonary function, upper and lower extremity muscles, back and other parts of abdominal exercises. In addition, treadmill training with dumbbells, etc., can exercise the more muscle groups. but need to be reminded that this type of exercise the best in professional manner under the guidance of fitness coach.