No matter how many types of fitness equipment there are, treadmill will always be one of them! Whether you want muscle gain or fat loss, treadmill exercises can help you very well. In addition, the treadmill is simple and convenient in operation, and there are few technical requirements. However, it does not mean that the user will never get injured because of its simple operation. Improper operation can still hurt the bodybuilder. Let's take a look at the common mistakes of treadmill use.
Mistake 1: run heavily on stepping on the treadmill
The bodybuilder should warm up before getting on the treadmill. Pressing legs, squatting, stretching muscles, flexion and extension of joints, etc. can increase the temperature of the muscles, making the muscles more flexible and not easy to strain. After getting on the treadmill, the bodybuilder should start with a "dynamic" warm-up such as slow walking and jogging. Afterwards, it is required to gradually increase the amount of exercise. This process usually takes 10-15 minutes. When getting off the treadmill, the bodybuilder should also gradually slow down to avoid fainting.
Mistake 2: run for a too long time
When running, the energy supply of human body is from sugar to fat, and then to protein. Fat is consumed only after half an hour of jogging, and protein is consumed after running for more than 1 hour. Therefore, if the exerciser intends to lose weight, the exercise time should not be too short or too long.
Mistake 3: run in holding the handles of the treadmill
Running is not just a movement of the legs. The harmonious swing of the arms not only helps to maintain the balance of the whole body, but also allows the upper body to participate in the consumption of energy. Some people hold their handles and lean their weight forward when running. This will increase the pressure on the lumbar spine and cause lumbar muscle strain in the long term. In addition, the impact force received when the sole of the foot lands during running is almost 5 times the body weight, and the forward tilt of the center of gravity will bring greater impact to the leg joints. Therefore, when exercising on a treadmill, it is required to tuck your abdomen and chest, and tighten your lower back muscles.
Mistake 4: The higher the incline of the treadmill, the better
Increasing the incline and speed of the treadmill will increase the intensity of exercise, but the selection of exercise intensity needs to be different from person to person. For example, when the middle-aged and elderly people are running, excessively high incline will increase the damage to the knee joints, so they are suggested to exercise in a horizontal state. In addition, the speed of the treadmill is not always set as fast as possible. Under different motion states such as fast running, jogging, fast walking, and climbing, the share of energy and material consumed by the human body is different. For example, fast running can consume more sugar, but less fat. Simply choosing this method is not conducive to exercisers who intend to lose weight.
Mistake 5: do exercise in bare feet or wearing the wrong shoes
Some people use the treadmill at home barefoot or only wear socks. In fact, when running barefoot, the vibration of the treadmill will cause unnecessary damage to joints such as knees and ankles. In addition, exercisers can easily slip and fall due to sweating on the soles of their feet. Wearing a pair of thick socks can have a certain shock absorption effect, but after all, socks do not have the elasticity of sports soles and cannot replace sports shoes. Therefore, it is recommended to wear jogging shoes when exercising on a treadmill.
Mistake 6: watch TV in running
Watching TV while doing exercise is likely to distract you, so you will get injured carelessly, especially for those who are not familiar with the operation of treadmills and those who exercise with a higher intensity. Those who are skilled in jogging can choose some fast-paced or relaxing music.
Mistake 7: use the treadmill for running only
The multi-functions of the treadmill have made it more than just a running conveyor belt. The "additional" items of the treadmill, such as rowing machine, pushing device, and bicycle, enable exercisers to practice cardiopulmonary function, upper and lower limb muscles, back and abdominal muscles and other parts on the same machine. In addition, adding dumbbells exercise and other exercises on the treadmill can enable the exerciser to practice more muscle groups. However, what needs to be reminded is that such exercise shell be suggested to be carried out under the guidance of a professional fitness coach.
The treadmill has convenient operations and remarkable exercise effects, thus making it a popular choice for bodybuilders. However, improper use of treadmills will bring some potential risks to many bodybuilders. It is recommended to find some materials before using the treadmill, and do not use the treadmill incorrectly, which will hurt the bodybuilder.
