Don’t run the wrong way!
Everyone worked for a Tuesday, and it was time for a weekend to rest. Many people took advantage of this time to exercise hard and wanted to keep fit and healthy, but suddenly too intense exercise was not good for the body.
Many people choose the easiest and most convenient way to exercise by running. Even running a treadmill at home and running two steps is fine. However, you may not know much about some common knowledge of using a treadmill, so oftenMade a mistake.
Mistake 1: As soon as you get on the treadmill, you should do warm-up activities before sprinting on the treadmill. Pressing the legs, squatting, stretching muscles, flexing and stretching the joints can increase the temperature of the muscles, making the muscles softer and less likely to strain.
After getting on the treadmill, you should start with “dynamics” such as jogging and jogging, and gradually increase the amount of exercise. This process is usually 10-15 minutes.
When stepping down the treadmill, you should also gradually reduce the speed to avoid dizziness.
Mistake 2: The running time is too long. The supply of energy and energy in the body is from sugar to aunt to protein.
Jogging for more than half an hour consumes energy, and more than an hour consumes protein.
Therefore, if the purpose is to lose weight, exercise time should neither be too short nor too long.
Mistake 3: Holding the hand to run wrong. Running is not only the movement of the legs. The coordinated movement in series can not only maintain the balance of the entire body, but also enable the upper body to participate in energy consumption.
Some people run and hold their hands, leaning forward on the body’s center of gravity will increase the pressure on the lumbar spine, and it will cause lumbar muscle strain over time.
In addition, during running, the impact force when the feet fall to the ground is almost 5 times the weight, and the forward tilt of the center of gravity will bring greater impact to the legs and foot joints.
Therefore, when exercising on a treadmill, be sure to tighten your abdomen and chest and tighten your waist and hip muscles.
Mistake 4: The higher the slope, the better. Increasing the slope and speed of the treadmill will increase exercise intensity, and the choice of exercise intensity needs to be different from person to person.
For example, middle-aged and elderly people who run too high a slope can increase knee injury, so it is best to exercise in a horizontal state.
And the speed is not as fast as possible. Under different sports modes such as jogging, jogging, brisk walking, and climbing, the proportion of energy substances consumed by the body is different.
For example, fast running can consume more sugar, but the trace amount is very small. Using this method alone is not good for exercisers who aim to lose weight.
Mistake 5: Do n’t wear or wear the wrong shoes. Some people use their treadmills to run at home or wear socks.
In fact, when running barefoot, the vibration of the treadmill distorts the knees, complication and other injuries caused by joints, and the soles of the feet sweat easily and slip.
Wearing a pair of thick socks can have a certain shock absorption effect, but after all, socks do not have the elasticity of sports shoe soles, and they cannot replace sports shoes.
Therefore, it is best to wear jogging shoes for exercise on a treadmill.