When running on a treadmill, the impact on each joint in the leg is less than in road running, and running on a treadmill becomes the preferred method of exercise for many people when weather or safety conditions do not permit. Treadmill seems to press a button to start running, it is very easy, there is no maneuvering at all.
Precautions to start running
1. Warm up exercise and ultimately
Human body is like a car, if it is not warm before the start, easy to cause damage to the engine, the lack of adequate warm-up exercise can also cause harm to the body.If you do not do preparatory activities, it is likely to cause muscle strain, joint sprains and other sports Damage and the heart will not be able to suddenly adapt to a greater intensity of exercise, and there palpitation, dizziness and other physical discomfort.
To avoid unnecessary harm to the body, before running on the treadmill, first of all you have to have enough warm-up before running, fully wrung, ankle, waist, neck, etc. Warm-up method is simply to properly pull Extensive ligament, joint activities, so that your muscles adapt to fit and heart and lung.
Check the treadmill carefully
Before using the treadmill, check that the treadmill is stable and the worktop is dry. Before starting to exercise, both feet should stand on the pedals on both sides of the treadmill and attach the emergency brake clip to the clothing. Everything is ready, when the treadmill starts to turn, put your foot on the treadmill's table.
Precautions during running
1. Remember the rhythm
Do not run very quickly, all of a sudden very slow, it is best to have a certain rhythm Oh. Not only the pace of the pace, breathing should be rhythmic.
2. Note breathing
You can curl your tongue, so you can prevent the intrusion of cold air outside, you can achieve the effect of thermal health care, so when running, may wish to roll up the tongue to start running.
Do not look down at the video
Many treadmills are now equipped with a display, the screen can provide more information, and even has a video playback function, of course, there are many running friends like holding a cell phone or tablet, on the front treadmill to run. Can I watch video while running?
4. The machine can not jump when running
One of the biggest causes of injuries caused by running on a treadmill is that many newbies jump straight when the treadmill is running at a high speed.The correct way to do this is to lower the running speed of the machine and reduce the slope of the treadmill before running the treadmill.Therefore, Treadmist safety clip is very important, is to effectively prevent this kind of situation, so you do not neglect this little move.
Precautions after running
1. Should not squat
Not only running, those who exercise relatively large amount of exercise should not rest squatting.This will affect the blood circulation, hinder the lower limb blood backflow, thereby deepening the body fatigue.The correct approach is to do more finishing, relax, such as slow, comfortable legs Wait.
2 should not drink cold drinks
After exercise, the human digestive system is actually in a state of inhibition. Although exercise can cause the human body to lose a large amount of heat energy, the energy needed to be replenished urgently needs to be repugnant. However, this can easily cause vomiting, diarrhea and easily induce gastrointestinal diseases, especially exercise After a large number of additional cold drinks.
3 should not wash cold water bath
Surface movement during the capillaries are in an extended state, the body of a large amount of heat emitted sweating.After exercise if cold water will lead to sudden contraction of capillaries, it is easy to reduce the resistance, causing disease.
