Description

Gym equipment-Self-propelled treadmill

What to pay attention to when running on treadmill?

1.Be sure to warm up

It\'s really, really important to warm up. You can do some stretching first, let the muscles adapt, and then walk for three or five minutes to let the heart and lung adapt.

If you do not do preparatory activities, it is easy to cause muscle strain, joint sprain and other sports injuries, which are more common when the weather is cold. Don\'t be careless. You must warm up. You must warm up.

2.Speed up slowly, step by step

When you run on a treadmill, walk for three or five minutes to get your heart and lungs fit before you start running. When you just get on the treadmill, don\'t set the speed too fast. You can start with "3", gradually increase to "3.5", and then "4", and gradually increase the speed to give the body an adaptive process. The same is true for setting slopes.

3.Running time should not be too long

Generally go to the gym, we are not only running, but also do other equipment sports. Running on the treadmill for too long is easy to cause fatigue, and more importantly, the wear of joints may increase, and more than one hour will cause a burden on the body.

Suggestion: prepare for 5 minutes at a slower speed, then run *0 minutes at a faster speed, and then have 5 minutes of slower speed as relaxation. In this way, the next time about *0 minutes, you can achieve a better exercise effect.

The benefits of running

1.Lose weight and shape

A lot of people don\'t believe that running can lose weight because you don\'t stick to it. And maybe the way you run is wrong. If you can keep jogging for about *0 minutes every day, you can achieve a better effect of burning fat. After three months, you can definitely see the effect. If you keep running for a year, the change will be amazing. Persisting in running will continuously improve our muscle strength, accelerate basic metabolism and speed up fat burning. The more you go to the back, you will find that it is easier to lose weight and achieve perfect shaping effect.

2.Disease prevention

According to foreign research reports, people who persist in running for a long time can improve their heart and lung, improve their immunity, enhance their resistance, and make their physical fitness better, which can effectively reduce the risk of disease. It can reduce breast cancer by *5%, cataract by *5%, gastric cancer by *0%, depression by *9%, and severe heart attack by *0%.

3.Improve vision

Now most people, either facing the computer for a long time, or often facing the mobile phone, their eyesight will decline. So now young people, the probability of myopia is increasing. If myopia, not to protect the eyes, myopia will accelerate to rise. It\'s a good choice to keep running. Every day outdoor running, at least half an hour to let the eyes look far away, facing the natural flowers and trees, this is a good relaxation for the eyes, can reduce the probability of myopia.

4.Improve shoulder and neck strain

The current information life is getting faster and faster. We are either facing computers for a long time or looking down at mobile phones for a long time. This will make our shoulders and neck more and more stiff, and even have problems. If you insist on running, you can stretch your shoulders and neck and keep your back straight through the whole body movement and arm swing of your hands. If you persist in running for a long time, you can get a good improvement.

5.Strengthen cardiopulmonary function

If you keep running, your heart and lung function will become stronger, the maximum oxygen uptake will be increased, and the oxygen delivered to various organs will also be greatly increased. In addition, running can accelerate blood circulation, improve metabolism, and reduce blood lipid and cholesterol levels. Strengthen the function of cardiovascular system, so that the coronary artery has enough blood supply to the myocardium, so as to prevent various heart diseases. Adhere to running, but also increase the lung capacity, so that the lung breathing muscles more developed, so that each time the ventilation volume increased, lung function enhanced.

6.Improve gastrointestinal and liver

Adhere to running, can improve the elimination of fatty liver. Detoxification of the liver, improve liver function, promote the recovery of liver function, alleviate liver disease. At the same time, adhere to running, help to increase appetite, strengthen digestive function, promote nutrient absorption, and greatly improve gastrointestinal function.

7.Strengthen the muscles of the whole body

Persisting in running can strengthen the respiratory muscle, heart muscle, neck muscle, chest muscle, arm muscle, waist, hip, thigh, leg, foot and other muscles, so that the muscles are not easy to accumulate lactic acid or carbon dioxide and other metabolites. Regular running will make the muscles of the legs stronger and stronger. In addition, it can also effectively reduce the fat in the waist and abdomen, so that your abdomen is more flat and your body shape is more perfect.

8.Strengthening bones

Long term adherence to running can improve the strength of joints and the flexibility of ligaments, and increase the strength and density of bones, so as to avoid degenerative osteoporosis in the elderly. Of course, if the early running posture is not correct, you need to adjust the running posture. In addition, we should not excessively pursue high speed, which will easily cause damage. In the long run, long-term adherence to running is good for bone protection.

9.To be young

If you insist on running, you may not see obvious changes in a short period of time, but you can see obvious changes after three or five years of long-term persistence. Can improve our appearance and spirit, the whole person looks more energetic, more temperament, appears very young. No wonder people often say that running is the best maintenance. Keep running, you can get younger and younger and live younger.

*0.Relax and relax

In the current fast-paced work, competition from all walks of life is very fierce. We often work overtime and stay up late, feeling pressure. Sometimes when the pressure is high, people are easy to have emotions, can\'t control, and may collapse. Running is a good way to release your emotions. During the process of running, our brain secretes dopamine, which is a kind of erotic feeling, which can make us feel happy, happy, or addictive. Therefore, after persisting in running, the invisible pressure and emotion will be released, which will make our body and mind more happy and more peaceful, which is more conducive to our daily work and life problems.