Three key points of treadmill fitness

summary

Although outdoor sports are good, they are inevitably limited by the environment and weather. It's different to have a treadmill at home. You can exercise whenever you want, and you're not afraid of wind and rain. No matter how busy you are, you can exercise at any time. It's really helpful and worry free for more and more "homebound" urban white-collar workers. However, some netizens found that some of the more well-known treadmills in the sale will be specifically noted "do not hurt the knee.". This makes people wonder: is running on the treadmill bad for the knee? Experts said that although treadmill running is convenient, we should also grasp the contraindications and precautions, otherwise it is really easy to get injured. Let's take a look at the following.

Three key points of treadmill fitness

First: pay attention to the following items: eat before training, fasting exercise is easy to cause sports anemia, drink a glass of juice before exercise, or eat a banana, can let you have plenty of physical exercise, but don't eat junk food, such as donuts. Choose quick start mode: a good running opportunity has a set of preset programs. When you run, you just need to input data according to the prompts, and then you can choose different exercise modes, such as "fat reduction mode", "cardiopulmonary function mode", "mountaineering mode", "random mode", etc. Among them, quick start mode can adjust exercise intensity at any time. Pay attention to the body position: stand in the middle of the running belt. It's easy to step on the base if it's too far forward, and it's easy to be thrown out if it's too far back. Of course, don't deviate.

Second: starting from walking: it is suggested to start from walking speed of 4-6 km / h and gradually transition to running. In addition, fast walking can make more use of fat to provide energy, and the effect of reducing fat is relatively better.

Third: slow stop: Although you try to move forward, your body still stops at the same place, which makes your brain confused. So you may feel dizzy just after you get off the treadmill, and it won't happen if you gradually reduce the speed.

matters needing attention

Four types of people are not suitable for treadmill exercise. Many people think that exercise is better than no exercise. However, in the choice of exercise mode, most of them are based on their preferences and do not consider whether they are "suitable", which often leads to sports injury. So is treadmill exercise. In view of the above characteristics of treadmill, experts believe that four types of people are not suitable for treadmill exercise: 1. People with arthritis, meniscus or ligament injury or who have had joint replacement, because high frequency running will cause repeated wear and tear of hip joint, knee joint and ankle joint, people with joint problems will run more and more; 2. Patients with heart disease, because the speed of the treadmill is difficult to control, the load on the heart is relatively large, once an accident occurs, it is very dangerous; 3. People with cervical spondylosis and lumbar spondylosis, because of long-time running in a state of high concentration of attention, will lead to neck and back muscle tension, and the treadmill also has recoil force on the spine, which may aggravate the original condition; 4. People with osteoporosis are prone to sprain and fall in the process of high-intensity running due to the decrease of bone mineral density and the relaxation of ligaments, leading to fracture.