How to Exercise with the Treadmill?

What is the most popular type of fitness equipment in the gym? I believe that almost 50% of people will say that it is a treadmill. Treadmills can effectively improve the cardiopulmonary function of the human body. More importantly, the treadmill has simple operation and it requires low physical fitness. If the exerciser can’t run, he or she can still choose to walk. This greatly reduces the probability of getting injured.

Treadmill is a kind of fitness equipment that simulates running and walking. Both running and stepping belong to systemic aerobic exercise. According to the statistics of kinematics experts, running every 1000 meters on land will enable legs to hit the ground 600-700 times. This process not only vibrates the feet, legs and buttocks muscles, but also sprains muscles or strains ligaments easily. Nowadays, the design of treadmills is becoming more and more scientific. It can reduce the impact on the knees and back through the cushioning device on the conveyor belt.

In order to use the treadmill more scientifically and reasonably, it is necessary to understand how to use the treadmill for exercise.

Precautions of using the treadmill for the first time
Before using the treadmill for the first time, please stand by it and comprehend how to control it, such as starting, stopping and speed adjustment. You can operate it after familiarizing with the operation. After that, you need to stand on the plastic anti-skid plates on both sides of the treadmill, grab the handrails with both hands, drive the machine to a low speed of 1.6-3.2 km/h, stand straight and look forward, put on your one foot on the belt for a while, and try to get relaxed, and then you can stand on the conveyor belt and move with it. After you feel sensory adaption, you can slowly increase the speed to 3 to 5 km/h, maintain this speed for about 10 minutes, and then you can slowly stop the treadmill. When using the treadmill for the first time, do not run at high speed to avoid falling down.

Warm-up before exercising on the treadmill
It is essential to warm up before using any fitness equipment for fitness. Before using the treadmill, you must also warm up. No matter how fast you exercise, you need to do stretching exercises first. Warm muscles are easier to stretch, so it is recommended that you take 5 to 10 minutes to warm up.

The amount of exercising on a treadmill
You can warm up on a fitness equipment treadmill at a speed of 4 - 4.8 km/h for 5 minutes, and then increase the speed by 0.3 km/h every 2 minutes until you feel that it is a challenge to continue exercising at a certain speed for 45 minutes. Afterwards, you can walk about 1 kilometer at a fixed pace and record the elapsed time. This process may take 15-25 minutes. When walking at a speed of 4.8 km/h, it takes about 20 minutes to walk a distance of 1 km. After you can easily do this a few times, you can gradually increase the speed. This lasts for 30 minutes and you can get good exercise. Before walking, you should be clear in your heart: I must not be impatient, and this exercise is for my health, not a magic trick overnight.

The recommended exercise frequency is 3-5 times per week, and with 15-60 minutes of exercise each time. You can make an exercise schedule according to your physical condition, rather than exercise according to your own preferences. You can control the intensity of the exercise by adjusting the speed and exercise time.　

Exercise clothes
The main way to use a treadmill to exercise is still running. Therefore, all you need is a good pair of shoes. Running shoes or fitness shoes are recommended. At the same time, there should be no foreign matter sticking to the sole, which can prevent foreign matter from being carried under the treadmill running belt to wear the running board and running belt. In addition, the clothes worn when running should be comfortable and suitable for exercise. It is recommended to use cotton and breathable sportswear.

Treadmill is a kind of fitness equipment that fitness enthusiasts will try. Moreover, since the treadmill is indoor fitness equipment, its use will not be affected by bad weather. However, it does not mean that there are no precautions due to the simple operation of the treadmill. Any fitness equipment has a certain degree of danger, and only in-depth understanding in advance can avoid unnecessary troubles.