Treadmill

History

Theworld’sfirstheartratetrainingtreadmillwasbornin1969.Theinstallationofheartratemonitoringonthetreadmillisamajorinnovationintheworld,whichpointstothedevelopmentoffitnessequipmentintheworldinthefuture.Direction.Heartrateduringexerciseisthebestmonitorforthehumanbody.InEuropeandAmerica,monitoringtheheartrate,reasonablycontrollingone'sexerciseintensityandscientificfitnesshavebecomeverypopularconcepts,andheartratefitnesshasalsobecomeaveryimportantfitnessindicator.Asof2015,onlyafewathletesinChinarealizedthattheyshouldmonitortheirexerciseintensity.Controlyourexerciseheartratewithinareasonabletargetvaluerange,youcaneasilyachievetheweightlosseffectwhileavoidingtheinjurycausedbythetransitionofexercise.Andmoreimportantly,exercisecanexerciseaperson'scardiorespiratoryfunction,andlong-termadherencetoaproperamountofexercisecanreducetheoccurrenceofvariousdiseases.

Classification

1.Mechanicaltreadmill

Mechanicaltreadmillisdrivenbythefrictionbetweentherunner'sfootandtherunningbeltTorun,simplysaythattheelectrictreadmillreliesonthemotortodrivetherunningbelttorun.

2.Electrictreadmill

Electrictreadmillisahigher-endequipmentforgymsandfamilies.Itusesmotorstodriverunningbeltstomakepeoplemoveatdifferentspeeds.Runorwalkpassively.Duetothepassiveformationofrunningandwalking,fromtheappearanceoftheaction,itisalmostthesameasrunningorwalkingontheground,butfromtheperspectiveofhumanstrength,runningandwalkingonanelectrictreadmilleliminatesastepandstretchingcomparedwithordinaryrunningandwalking.action.Itisthisthatmakeseveryonewhowalksandrunsontheelectrictreadmillfeelveryrelaxed.Itcanmakepeoplerunabout1/3longerthanordinaryrunning,andconsumemoreenergythanordinarywalkingandrunning.Inaddition,becausetheelectronicauxiliaryequipmentontheelectrictreadmillhasmanyfunctions,youcanexperiencedifferentrunningenvironments,suchasflatrunning,uphillrunning,hillrunning,variablespeedrunning,etc.Youcanchooseaccordingtoyourexercisepurpose.

Classifiedbypurpose

1.CommercialtreadmillCommercialtreadmillcombinesinnovativepatentedtechnologyandoverallentertainmentoptionstoprovideanexcellentuserexperience.Thedesignofmultiplepresetprogramsrealizesdiversifiedtreadmillexercises.

lEquippedwithIFTdrivecontroller

IFTdrivecontrollersupports4.0horsepowerhighvoltageACinductionmotorcombinedwithintegratedFootplantTMtechnologytocontrolthespeedbelt,intheprocessofrunningorwalking,withGiveusersasmoothandnaturalfeeling.LGroundEffects®controltechnology

Uniquesuspensionsystem,easytowearonknees,legsandback,canreduceimpactandcontrollateralmovementwhilemaintainingresponsiveness.

lCompletelyintegratedentertainmentoptions

ThepersonalvisualscreenoftheoverallentertainmentdesignofCardioTheatercreatesauniquehigh-endaerobicgymforyou,andalsoimprovesyourultimatemembershipexperienceservice.

lEasy-to-operatecomputerprogramming

Youcancompletemultiplepresetprojectswithjust6buttons,includingsomediversifiedtreadmillexercises.Duringtheexercise,theusercanfreelychooseorchangethetrainingcontent.

lDurable

TheIFTdrivecontrollersupportsa4.0horsepowerhigh-voltageACinductionmotortoensurethedurabilityofthisproduct.Thehighreliabilityandaccuracyofthecommercialtreadmillseriesarerepresentativeofitscommercialequipment.lControlthegroundimpactsystem

Underthepremiseofkeepingthebeltcorrespondingtothepaceoftheperson,theuniquesuspensionsystemdesignofthetreadmillslowsdowntheimpactandcontrolsthesidevibrationwhilemaintainingtherebound.,Therebyreducingthepressureonpeople'sknees,calvesandback.

lInductivepanelandentertainmentsportsintegratedsystem

l26programscanbedirectlyselected:only6keyscancontrol26programs,includingsixphysicaltestprograms.Theoperatorcanarbitrarilyswitchtootherprogramsduringuse.

lButtoncontrol

Thisbuttonprovidespeoplewithquickbuttonresponseandpromptbuttonsound.Bothbeginnersandexpertscaneasilyusethistraditionalbutton,eveniftheuserisUsingtheentertainmentsystemdoesnothindertheinputoftreadmillinformation.

2.Hometreadmill

Durable,low-impact,basicperformancemeetsuserneeds,fullydemonstratingcommercialquality.Thestreamlineddisplayscreenandintegratedentertainmentsystemenableuserstofullyenjoyadynamicandefficientfitnessexperience.

l16fitnessprograms

lStreamlineddisplayscreen

lMotorwith3.0horsepower:Itcanprovidepowersmoothlywithoutnoise.Theself-coolingmotorkeepsrotating,therebyeliminatingthefandeviceandimprovingthelifeandreliabilityofthemotor;

lControlthegroundimpactsystem:Theuniquedesignofthetreadmillcontrolsthesideoscillations,Therebyreducingthepressureonthejoints;

lThetreadmillboardmakesexercisemoreideal:Thetreadmillisonly7.5incheshigh,allowinganyusertowalkonthegroundlikeaphysicalbody.Thetreatmentprovidesanidealarea;

lThestreamlinedcontrolpaneliseasytooperate:Thefriendlyuserinterfaceandprogramfeedbackmakeexerciseeasierandeasier;

Classifiedbyfunction

1.Single-functiontreadmill

Single-functiontreadmillsaredividedintotwotypesinstructure.Onetypeisrollertreadmill.Onetypeisaflattreadmill.Therollertreadmillisverynoisywhenitworksandhasbeeneliminated.Flattreadmillsareexercisedontheinitiativebypeople,soitmakespeoplefeelthesameasordinaryrunning.Itselectronicwatchcanhelptrainersrecordspeed,time,heartrate,calories,beats,distanceandotherindicators.Allowsyoutoknowyourtrainingsituationatanytimeandmakepurposefuladjustments.

2.Multifunctionaltreadmill

Amultifunctionaltreadmilliscomposedoftreadmills,rowingmachines,horizontalexercisebikes,andverticalexercisebikes.Itisacombinationoffunctionalequipmentsuchas,relaxationmachine,waistrotationdevice,etc.Itislovedbysomepeopleforitsmorefunctionsandlessspace.Itsexercisemethodisthesameasthatofanordinarytreadmill,butintermsofthecomfortable,convenient,andaccuratetechnicalmovementsthatafitnessmachineshouldhave,themultifunctionaltreadmillhascertaindefects.

Shopping

Treadmillspeedconsideration

Treadmills,whicharedividedintomechanicaltreadmillsandelectrictreadmills.Olderpeoplecanchooseamechanicaltreadmill,whichisanactivewayofrunning.Thespeedofrunningiscontrolledbythemselves.Userscanwalk,jogorrunfastaccordingtotheirownconditions.Youngpeoplecanchooseanelectrictreadmill,whichisapassiverunningmode.Therunningspeedisfirstsetaccordingtothebody'sability,andtheforcibletrainerrunsatthisspeed.

Precautionsforpurchase

1.Comfortabilityoftreadmillfunctionoperation:Thisismainlybasedonwhethertheexperienceofusingthetreadmillisgood.

2.Therunningareaof​​thetreadmill:Thismainlyaffectsourcomfortwhenrunning.Atreadmillwithalargespaceismorecomfortabletorun.Youcanmainlyrefertothewidthofthetreadmillandthestabilityofthetreadmill.

3.Whetherthepresetprogrammeetstheneeds:somedataneedstobemonitoredatanytimewhenwearerunningandexercising.Whetherthesepresetfunctionsmeetyourownneeds,itisbesttocheckExperienceallthepresetprograms.

4.Whatisthesafetyofrunningandexercising:Thepurposeofusingtreadmillsforexerciseisforphysicalhealth,sothesafetyoftreadmillsiswhatwemustconsider.Itcangenerallybedeterminedfromwhetherthedesignofthetreadmillarmrestisconvenientandcomfortable,andwhethertheemergencystopbuttoniseasytoreachandflexible.

5.Isthetreadmillpaneldesignhumane:Whenweexerciseonthetreadmill,theinformationontheruniswhatwepayattentiontoatanytime.Therefore,whetherthetreadmillpaneldesignconformstoergonomicsismoreimportant.

6.Treadmillmotor:Inadditiontothepowerofthetreadmillmotor,thepowershouldbesuitablefortheweight.Thestabilityofthemotorandthepresenceorabsenceofnoisealsoneedtobepaidattentionto.

7.Treadmillspeedandslopeadjustmentfunction:Thesetwopointsshouldbedeterminedaccordingtothetreadmillexercisesituationofyourselfandyourfamily.Youshouldknowthepresetspeedandslopeofthetreadmillwhenyoubuyit.Whethertheadjustmentfunctionmeetsitsownneeds.

8.Howstableisthetreadmillfunctionwhenswitching:Sometimes,weneedtoswitchtherunningexercisemodeatanytimeduringrunningexercise.Ifthetreadmillreactsviolentlywhentherunningmodeisswitched,thebodywillbeaffected.Shaking,thestabilityofsuchatreadmillisverypoor.

9.Istherunningbeltstable:therunningbeltisoneofthemostimportantpartswhenweexerciseonthetreadmill.Iftherunningbeltdoesnotrunsmoothlywhenrunning,slips,interruptionsanddeviationsoftenoccurSuchphenomenaarenotgoodforrunningexercise.Ifitisalong-timerunningbelttoadjustthedeviation,pleaserefertothearticleHowtoadjustthedeviationofthetreadmill.

10.Theoverallexperienceofthetreadmill:Generally,well-designedtreadmillshavegoodadaptabilityforrunners.Beforeyoubuyatreadmill,youshouldexperiencealltheabovefunctions.,Howdoyoufeeloverall?

Fiveimportantconsiderations

Thefollowingfivepointsarethedecisivescopeofconsiderationforpurchasers:

(1)TheelectronicsofatreadmillInstrumentfunctions,suchas:informationreading,courseoperation,heartbeattraining,etc.,aresoimportantintermsofyoursatisfactionwiththetreadmill!

(2)Whenyouusethespeedandinclinefunctionofthetreadmilltochallengeyourself,doyouneedtoadjustthetreadmilltothehighestpower?

(3)Whenyouareusingthetreadmill,doyoufeelcomfortable?Forexample:

1. Whetherthelengthandwidthoftherunningbeltareappropriateforthestepsyourunandmovenaturally.

2. Whethertheflexibilityoftherunningboardismoderatetoyou.

3. Doyoufeelsafewhenthetreadmillisrunningandrunning?

(4)Howoftenwillyouuseyourtreadmill?Thisisthefactoryouconsiderwhetheryouhavetoadjustyourbudget

(5)Howlongshouldthetreadmilllast?Whatarethedetailsofthewarranty?Howtoprovidemaintenanceservices?Andhowdoyoudodailymaintenanceyourself?

Look,listen,experiencefeelings

Becausethereisnowaytostayintheindoordistance,pleaserememberthefollowingtenpointsduringtheten-minutetestdistance,becausethisItmaybeasignthatyoufeelcomfortableorexhaustedwhenyouusethetreadmillinthefuture:

(1)Motor:Whetheritrunssmoothlywithoutloudnoise.

(2)Runningbelt:Afterthespeedisset,whethertherunningbeltoperatesstably,payattentiontowhetherthereisanyinterruption,slippageordeviationfromthecenter.

(3)Runningarea:Whetherthereisenoughspaceforyourrunningpace,andthesurfaceisstableandflexible.

(4)Manipulability:Whetherthefunctionisusedproperlyandiseasytooperate.

(5)Arrangementofpanelformat:Isthedesignmethodreasonableandattractive,andthereisalotofinformationprovided.Itisfuntoread.

(6)Safety:Whetherthepositionofthearmrestiscomfortableforyou,andwhethertheemergencysafetybuttoniseasytoseeandtouch.

(7)Thereactiontimeofthemachineandthesmoothnessofthefunctiontransition:Whenswitchingtheslopeandspeed,whetherthetreadmillcanreactinrealtime,insteadofsuddenandviolentchangesthatmakeyoujerky.

(8)Slopeandspeedsettingfunction:Whetherthemaximumslopeandspeedsettingofthetreadmillcanmeetyourneedsfortreadmilltraining,andwhethertheoperationisstablewhenthespeedissetatthehighest.

(9)Fitandsuitability:Thepresetprogram,whethertheuseofheartbeatcontrolcanbecompletelyunderstoodwithoutanydoubt.Whenthemerchantasksyoutostandonthemachineandstartusingit,canyouunderstandandfullygraspthecharacteristicsofthetreadmilltrainingcourse?

(10)Designsuitabilityforrunners.

Maintenance

1. Regularlycleanthebodyandthedustunderthebody.Itisrecommendedtowipegentlywithasoftcottoncloth.Donotuseacidiccleaners.

2. Regularlycheckwhetherthereisanyforeignmatterbetweentherunningbeltandtherunningboard;suchaschewinggum,smallcreatures,etc.Ifaforeignbodyisfound,itshouldberemovedimmediately.

Itisrecommendedtolayaspecialsportsmatunderthetreadmill;ontheonehand,itcaneliminatenoiseduringrunningandprotectthefloor,ontheotherhand,itcaneffectivelypreventdustandforeignobjects.Enterthemotorboxorbetweentherunningbeltandtherunningboard.

1. Regularlycheckthetightnessoftherunningbeltandwhetherthereisanydeviation.

2. Regularlychecktheemergencybrakingfunctionofthetreadmilltoensuresafetyandeffectiveness.

3. Spreadsiliconeoilbetweentherunningbeltandtherunningboardregularly;ensurethattherunningbeltrunssmoothly.

Howtousethetreadmilltoexerciseisthemostscientificwaytoeatsomethingbeforetraining.Fastingexercisecaneasilycauseexercise-inducedanemia.Drinkaglassofjuiceoreatabananabeforeexercise.Youexercisevigorously,butdon'teatjunkfood,suchasbreaddoughnuts.

Choosethequickstartmode:Agoodrunningopportunityispresetwithasetofprograms.Whenyouarerunning,youcanchoosedifferentexercisemethods,suchas"fatreductionmode","cardiopulmonary"Functionmode","Mountaineeringmode","Randommode"andsoon.Amongthem,thequickstartmodecanadjusttheexerciseintensityatanytime.

Payattentiontoyourbodyposition

Standinthemiddleoftherunningbelt.Toofarforwardiseasytosteponthebase,toofarbackiseasytobethrownout,ofcourse,Anddon'tgowrong.

Startfromwalking

Itisrecommendedtostartwithawalkingspeedof4-6km/handgraduallytransitiontorunning.Inaddition,briskwalkingcanmakemoreuseoffatforenergy,andthefatreductioneffectisrelativelybetter.

Stopslowly

Althoughyouworkhardtomoveforward,yourbodystillstaysinplace.Thismakesyourbrainalittleconfused,soyoujustgotoffforarunThemachinemayfeeldizzy,andthiswillnothappenwhenthespeedisgraduallyreduced.

Efficacy

Weightloss:30-40minutes

Becausetheconsumptionofbodyfatdoesnotstartuntilhalfanhourtoforty-fiveminutesaftermoderate-intensityexercise,so,Besuretocontrolthetimeandspeedwhenusingthetreadmill.It’sbesttosetthetimeto30-40minutes.Ifyouwanttodootherexercises,youcanreducethetimebutit’sbestnottobelessthan20minutes.Thespeedsettingvariesdependingonthegender.Formen,it’sbesttobe6.5km/Forwomen,it’sbesttobeat5.5km/h.Andpayattentiontotheswingofyourarmswhenrunning,don'tholdontothearmrests,becausethiscanconsumemoreenergyandismorenaturalandsafer.

Practicingcardiopulmonary:speed5-9,slope0%-10%

Ifyoudecidetopracticeyourheart,itisbesttoconsultasportsmedicineexpert.Setatargetheartrateforyourselfaccordingtohissuggestions.Generallyspeaking,whenyoureachthetargetheartratewhilerunning,youshouldmaintainitfor25to35minutes,andthespeedisbestsetat5,andtheslopeiscontrolledbetween0%and10%.between.Whenyoufinishthewholeexercise,don'trushdown.It'sbesttolowerthespeedandrunfor5minutesorsobeforedoingagoodjobofrecovery.

Warm-up:Thespeedshouldnotexceed8for5-10minutes.

Ifyouwanttousethetreadmilltowarmuporrelax,thetimecanbecontrolledwithin5-10minutes,andthespeedisthebestItisbetternottoexceed8,especiallywhendoingwarm-upactivities,itisbesttorunataspeedof4.5for3to5minutes,thenrunataspeedof8for2to3minutes,andthendroptoaspeedof5for3to5minutes.Thiscanavoidunnecessaryconsumptionofphysicalstrength.Theslopecanbe0%to4%.

Tips

1.Persistenceisabasicprerequisiteforfitness.Runningisalsoawaytoexercisewill.Long-termpersistencehaslaidthefoundationforsuccessfulfitness.Thisisnotjustthepersistenceofthisaction,butapersistenceofourideology,anditisthispersistencethatcreatesourhealthybody.

2.Developthehabitofrecordingkilometers.Manyhavethefunctionofrecordingdistance.Whenwerunacertaindistance,ifwereallycan’tholdon,thenrecordthedistancewerantoday,sothatweTherewillbeareference.Aslongaswecanexceedthisrecordtomorrow,wewillshowprogress.Bykeepingdailyrecords,wecandiscoverourfitnessrulesandphysicalchanges,andatthesametimeexperiencethejoyofsuccess.

3.Weneedtogoonthetreadmillwithahappymood.Passionateemotionsalsohaveaverygoodeffectonourexercise.Thisisakindofjoyinourheart,andatthesametimewecanRunwhilelisteningtomusic.

4.Mastertherunningspeed.Ourrunningspeedisdirectlyrelatedtowhetherwecanpersistinrunningforalongtime.Generallyspeaking,runningtoofastatthebeginningwillcauseourpatiencetodropinastraightline.Ifwesticktoitforalongtime,weneedtoreducethespeedatthebeginning,andthencontinuetoexerciseatthisspeed.

Differences

1.Safety

Intermsofsafety,theonlythingyouneedtopayattentiontowhenrunningindoorsonatreadmillispeopleSomepeoplewillfeeldizzyafterrunningoffthetreadmill.Inaddition,sincetherunningbeltwidthoftreadmillstodayisroughly40CM,45CMand47CMwide,evenwitha47CMwiderunningbelt,peoplehavetopaygreatattentiontothebalanceoftheirbodywhenrunning.IfyourfeetarenotcarefulSteppingoutsidetherunningbeltmaycauseafallduetoanunstablecenterofgravity.Foroutdoorrunning,mostpeopleseldomfindastadiumforrunning.Theyusuallyrunbackandforthalongtheroad.Iftherearemanypeopleontheroad,safetyaccidentsmayoccur.Inaddition,alargeamountofoxygenneedstobeinhaledwhenrunning,andtheexhaustgasemittedbyanoutdoorcarisveryharmfultothehumanbodyafterbeinginhaledbythehumanbody.

Second,weatherreasons

Weatherreasonsareafactorthatdetermineswhetheroutdoorrunningispossible,suchasfog,rain,andsnowarenotsuitableForoutdoorrunning,thereisnosuchlimitationwithatreadmill.Thebestwayistorunoutdoorswhentheweatherisgood,andrunindoorsonatreadmillwhentheweatherisbad.

Three,runningmood

ManypeopleliketowearearplugstolistentoMP3whenrunningoutdoors,listeningtomusicwhilerunning,althoughthiscankeepyouhappyFeeling,butIthinkit’suncomfortablewhenpeoplerunwithheadphonesaftersweating.Thetreadmillisdifferent.Nowadays,mosttreadmillscomewiththefunctionofplayingMP3,andhaveaudio,sothatexerciserscanrunwhilelisteningtomusicwithoutwearingearphones.Ofcourse,thisisjustasmalladvantageoftreadmillrunningcomparedtooutdoorrunning.

Four.Exerciseeffect

Becauseofthecomplexterrain,outdoorrunningcanexerciseallpartsoftheperson,whilethetreadmillcanonlybeusedforstraightrunning.Inonepoint,theformerisbetterthanthelatter.Intermsofrunningspeedcontrol,peoplearecontrolledoutdoorsbythemselves,becausepeoplecannotclearlyknowtheenduranceoftheirvariousorgans,whichmayleadtoovertrainingandinjurytothebody.Thiscanbewellcontrolledonatreadmill.Mosttreadmillshaveaheartratedetectionfunction.Exerciserscanjudgetheirbodyloadbasedonscientificdata,therebyincreasingordecreasingtherunningspeedandtime.

Trainingmethod

Fast15minutes:Ifyourtimeisprecious,trythis.Jogfor3minutesfirst,thenincreasethespeedandkeepitfortwominutes(itisappropriateifyoufeelbreathlessattheend).Walkfor30seconds.Repeatthisprocessagain,butreducethejoggingtimeto2minutesandextendthefastrunningtimeto3minutes.Walkforanother30seconds.Repeatagain.Finally,takeashortwalktocalmyoudown.

Speed​​madman:alternatelyjogfor30secondsandwalkfor30seconds,sowarmupfor6minutes.Thenincreasethespeedalittle,runfor30secondsandwalkfor30seconds.Maintainthis30/30rhythmandincreaseyourspeedalittleeverytimeyourun.Repeatthiswayuntilyoujustrunoutoffood.

Rundistance:Adjustthespeedtomakeyoufeelcomfortablerunning.Runfor2minutes,thenwalkfor1minute.Repeatthis2:1ratiothreetimes.Thenincreasetheproportionofrunning:runfor3minutesandwalkfor1minute.Repeatthreemoretimes.Attheendofthetraining,press2:1twice,then1:1twice.

Energy-savingtransformation

Theenergy-savingtransformationofthetreadmillbytheinverter

CharacteristicsofthespecialinverterforSAJtreadmill:

Low-frequencytorqueoutput180%,goodlow-frequencyoperationcharacteristics

Themaximumoutputfrequencyis600Hz,whichcancontrolhigh-speedmotors

Afullrangeofdetectionandprotectionfunctions(overvoltage,undervoltage,overload)andrestartafterinstantaneouspowerfailure

Protectionfunctionssuchasacceleration,deceleration,andstallpreventionduringrotation

Automaticidentificationofmotordynamicparameterstoensurethestabilityandaccuracyofthesystem

High-speedshutdownFastresponsetime

Richandflexibleinput,outputinterfacesandcontrolmethods,strongversatility

AdoptSMTfull-mountproductionandthreeanti-paintprocessingtechnology,highproductstability

ThewholeseriesadoptsthelatestSiemensIGBTpowerdevicestoensurehighquality

Selectionfactors

Forordinaryexercisers,evenmostcoaches,Whenusingatreadmill,generallyonly70%ofthefunctionsofthisprecisioninstrumentcanbeused,andabout30%ofthefunctionsarenotcommonlyusedbyusandarerarelyknown.

Chooseseveralelementsofthetreadmill

1. Heartratesensing.Anyonewhoexerciseswillknowthatheartrateisthemostimportantdatainaerobictraining.Asuitableheartratewillmakeyourexercisesaferandmoreeffective.Commercialtreadmillshaveheartratedetectionequipment.Somesensorsheetsareclippedtotheears,andsomesensorsheetsarehandle-type.

2. Thethicknessofthetable.Thethicknessofthetreadmilltableisthekeytoreducingtheimpactonthejoints.Tochooseatreadmillwithathickcountertop,thecountertopisbesttobedouble-layered.Ifthetabletopofthetreadmillistoothin,thetabletopiseasytobendanddeform.

3. Thelengthofthetable.Thelongerthesurfaceofthetreadmill,themorespaceyouhaveforexerciseandamoresecurefeeling.

4. Speed​​adjustment.Thespeedrangeofastandardtreadmillshouldbe0-20km/h.Whenyouincreaseordecreasethespeed,youshouldnotfeelobviousinertia.

5. Thetiltangleofthetable.Oneofthespecialfeaturesofcommercialtreadmillsistheanglechange.Themaximumriseofthetreadmillcanreach45degrees,givingyouthefeelingofclimbingoverthemountains.

6. Smartadjustmentfunction.Theworld'smostadvancedrunningmachineautomaticallyadjuststhespeedandangleaccordingtoyourheartrateafteryousettheprogramtohelpyoureachyourtargetheartrate.

7. Controlpanel.Thecontrolpanelofastandardtreadmillshouldhaveatleastthebasicdisplayfunctionsmentionedabove.Sometreadmillswillalsohavemorepersonalizeddatadisplayandstoragefunctions.

Technicaldetails

1.Safety.Forsafety,thefirstrequirementistohaveapassivesafetymagneticlockfunction,thatis,onceyourbodybreaksoffthetreadmill,youcanquicklystoptherunningbelttopreventseriousaccidents.Thesecondandmostimportantthingistheactivesafetyguarantee,whichrequiresthatthemotorspeedofthetreadmillisstablewithoutsuddenslowdowns.Mostdomesticwell-knownbrandtreadmillsuseimportedmotorsfromTaiwanortheUnitedStates,andhavepassedCCCcertification,whichcanensurethestabilityandreliabilityofthemotors.

2.Thecontinuousoutputpowerofthetreadmill:Pleasenotethatthisisthecontinuousoutputpower,notthemaximumoutputpower.Thegeneraloutputpowerisnominallyhorsepower(Hp).Normally,onehorsepowerofatreadmillcanprovidealoadof50-60kg.Foratreadmillusedbyordinaryfamilies,theweightoftherunnerisbelow100Kg.Ifitisnotusedforlong-termuninterruptedcommercialrunning,thecontinuousoutputpowershouldbe1.5-Between2.0,itwillbeabletomeettheneeds.Ifyouhaveaheavierweight,youneedtochooseatreadmillwithhigherpower,generallyyoucanchooseatreadmillof2.75Hporlarger.Ifyourweightexceeds140Kg,pleaseuseothermethodstoreduceyourweightfirst,andthenstarttreadmilltraining.

3.Thespeedrangeofthetreadmill:Usually,thespeedofpeopleduringnormalwalkingtrainingisabout6Km/h,andthespeedduringrunningtrainingisabout9-11Km/h,soyoucanchooseatreadmillwithaspeedrangeof0-12Km/h.Meettheneedsofthefamily.Ofcourse,ifyouhavespecialrequirementsforyourphysicaltraining,youcanchooseatreadmillwithamaximumspeedof16Km/hfortraining.

4.Whetherithasslopeadjustment:Atreadmillwithslopeadjustmentcangreatlyenhancetheeffectofaerobictraining,allowingyoutoconsumemorecaloriesandbettercardio-pulmonaryexerciseeffectsinthesametime.Undernormalcircumstances,theslopeofthetreadmillcanbeadjustedinmultiplestepswithintherangeof0-12%,andsomeimportedbrandscanevenreach25%.Infact,fortreadmillsusedathome,0-12%canmeettherequirements.Undernormalcircumstances,excessiveslopeadjustmentisrarelyused.

5.Effectiverunningbeltareaof​​treadmill:Theeffectiverunningbeltareacanprovideasafeandcomfortablerunningenvironment.Undernormalcircumstances,theeffectiverunningbeltareamustbeatleast1100*350mm.Don'tbuyatreadmillwithasmalleffectiverunningbeltareatosavesomemoney.Youshouldbuyatreadmillwithaneffectiverunningbeltareaaslargeaspossiblewhileyoucanaffordit.Aftermyownrunningpractice,theauthorsuggeststhatatreadmillwithaneffectivewidthofabout400mmshouldbequitecomfortable.Ofcourse,alargereffectiverunningbeltarearequiresthetreadmilltohavealargeroutputpowertoensureitssmoothrunning.Iftheeffectiverunningbeltareaisabout1200*400mm,itscontinuousoutputpowershouldbe1.75Hptomeettherequirements.

6.Whetherithasafoldingandauxiliarymobiledevice,afterall,atreadmillgenerallycoversanareaof​​about1700*750mm.Ifithasfoldingandmobilefunctions,itcansavespacewhennotinuse,andisconvenientforhomelife.

Mustwearshoes

Manypeoplehaveatreadmillathomeandrunbarefoot.Thevibrationofthetreadmillcancauseunnecessarydamagetothejointsofthelegs,sweatingonthesolesofthefeet,andeasytoslip.Inverted;wearingapairofthicksockscanhaveacertainshockabsorptioneffect,butafterall,socksdonothavetheelasticityofsportssolesandcannotreplacetheroleofsportsshoes.Therefore,whenexercisingonatreadmill,itisbesttowearapairofjoggingshoes.Thejoggingshoesarelighterthanordinaryshoesandhavesoftersoles,sotheyaresuitableforuseonatreadmill.Ifnot,ordinarysportsshoescanbeused,butlighteronesshouldbechosenandthebaseshouldnotbetoothick.

Safeuse

1. Beforeexercisinginanyhealthclub,youmusthaveaphysicaltest.Ifyouhaveahistoryofdiseaseordrugallergies,youalsoneedadoctorTheproofthatsafetyalwayscomesfirst.

2. Wearsuitableclothing,especiallysportsshoes,andbesuretochooseapairofcomfortableandwell-fittingsportsshoes.

3. Beforeusingthetreadmill,pleasecheckwhetherthetreadmillisstableandwhetherthesurfaceisdry.

4. Beforeyoustartexercising,standonthepedalsonbothsidesofthetreadmillwithyourfeetandclamptheemergencybrakeclipstoyourclothes.Wheneverythingisadjustedandthetreadmillstartstorotate,putyourfeetonthetreadmilltable.Ifitisthefirsttimetouse,youneedtoholdyourhandsonthehandlesonbothsides.

5. Whenyouexercise,lookahead,don’tturnyourheadsuddenly,letalonelookback,otherwiseyouwillloseyourbalance.

6. Ifyourbalanceisnotgood,donotholdheavyobjectswhenrunning.

7. Don’trunbackwardsonthetreadmillordosomedangerousmoves.

8. Whenyoufinishtraining,youmustletyourheartratedropbelow120beatsperminutebeforeyoucanpressthestopbutton.

9. Whenyougetoffthetreadmill,youmustwaitforthetabletostopcompletely.Manyaccidentshappenattheendoftheexercise.

10. Ifyouweighmorethan140kg,don't"torture"thetreadmill.

11. Noviceusersneedtoholdtheguardsonbothsideswithbothhandsandwaittoadapttotherunningrhythmbeforelettinggofreely.

Trainingmethod

Fast15minutes:Ifyourtimeisprecious,trythis.Jogfor3minutesfirst,thenincreasethespeedandkeepitfortwominutes(itisappropriateifyoufeelbreathlessattheend).Walkfor30seconds.Repeatthisprocessagain,butreducethejoggingtimeto2minutesandextendthefastrunningtimeto3minutes.Walkforanother30seconds.Repeatagain.Finally,takeashortwalktocalmyoudown.

Speed​​madman:alternatelyjogfor30secondsandwalkfor30seconds,sowarmupfor6minutes.Thenincreasethespeedalittle,runfor30secondsandwalkfor30seconds.Maintainthis30/30rhythmandincreaseyourspeedalittleeverytimeyourun.Repeatthiswayuntilyoujustrunoutoffood.

Rundistance:Adjustthespeedtomakeyoufeelcomfortablerunning.Runfor2minutes,thenwalkfor1minute.Repeatthis2:1ratiothreetimes.Thenincreasetheproportionofrunning:runfor3minutesandwalkfor1minute.Repeatthreemoretimes.Attheendofthetraining,press2:1twice,then1:1twice.

Climbingrun:graduallyincreasetherunningspeeduntilyoufeelatease.Runfor3minutes.Thenincreasetheinclineofthetreadmillto2degreesandrunfor1minute;thenincreaseitto4degreesandrunfor1minute.Lowertheslopeandruneasilyfor1minute.Afterincreasingto4degrees,runfor2minutes.Inthisway,runontheslopefor2minutesandrunontheflatfor1minute.

Runningmethod

1.Reasonablyusetheslopeadjustmentfunctiononthetreadmill

Almostalltreadmillshavetheslopeadjustmentfunction,allowinguserstorunonthetreadmillNewfunisadded,butmanyrunnersbelievethatthisslopeadjustmentisnodifferentfromrunningonflatground.Thisviewiswrong.Infact,thereisstilladifferencebetweenthem.Accordingtoexpertexperimentresults,itisconfirmedthatwhenourslopeadjustmentincreasesby5degrees,ourheartbeatincreasesby10-15timesperminute.Thisshowsthattheadjustmentisbetter.Theslopecaneffectivelyincreasetheintensityofmusclerunning.Butatthistimeyouneedtobecarefulnottoexceed80%ofyourtotalheartrate.Inaddition,theuseofsteepstridesandmediumspeedwalkingcanalsoachieveagoodbuttlifteffect.

2,donotusethewalkingspeedfortreadmilljogging

Whenrunningonthetreadmill,ifitiswalkingspeed,usewalkingtoexercise.Remembernottojogatthistime.Payattentiontotheswingoftheelbowjointwhenwalking.Anotherpointtonoteisthatwhenexercisingonatreadmill,whenrunningataspeedlessthan5km,yourheartratewillnotmeetthestandardofrunningexercise,andyourcalorieconsumptionisnotenough,anditisnoteasytoachievetheeffectofourtreadmillexercise.Onethingneedsattention.

3.Donotruninsmallstepsonthetreadmill

Thespeedofjoggingisabout6-8km,whichisalsothebestspeedforjogging.Youcanrunonthetreadmillinthisspeedrange.Joggingisnotfast,butitisveryeffective.Thisisalsothespeedthatmosttreadmillrunnerslike.Butremember,don'tusesmallstridesforexercise,becausesmallstridesmakeourheartratedrop,andourcalorieconsumptionisnotenoughtoachievetheeffectofexercise.

Misunderstandingofweightloss

1.Misunderstandingthatthelongertherunningtime,thebetter

Nomatterwhatyoudo,youmustpayattentiontoadegree.Thebestresultscanbeobtainedontheupperlevel.Whenthisdegreeisexceeded,thedesiredfitnesseffectcannotbeobtained,andsometimesitmaybecounterproductive.Thesamegoesfortreadmillweightlossexercises.Whenwearerunning,thebodywillproducelacticacid.Ifwerunforalongtime,alargeamountoflacticacidwillaccumulate,whichwillcausemusclesorenessandfatigue,aswellasmusclecrampsandothersymptoms.Notonlythat,ifyouexerciseforalongtime,youwillfeelverytiredthenextday,andyourphysicalconditionwillnotrecover,whichwillaffectyourworkefficiency.

2.Misunderstandingthatthegreatertheintensityofrunningexercise,thebetter

Somefriendswhoareeagertousetreadmillexercisetoachieveweightloss,mistakenlybelievethatthegreatertheexerciseintensity,theexerciseThebettertheeffectofweightloss.Infact,itisnotthatthehighertheintensityofrunningonthetreadmill,thebettertheweightlosseffect.

Runningposture

1.Placeyourheadnaturallywhenrunning,tightenyourshouldersandbodyslightly,anddonotraiseyourlegstoohighduringrunning;

2.Payattentiontoreducingthedamagetothekneejointwhenrunning.Themainpointstonoteare:Whenrunningonthetreadmill,whenthefoottouchestherunningboard,keepthekneejointslightlybent,andremembernottobetoostraight.Thisistherunningprocess.Itwillreducethedamagetotherunner'skneejoints.Inaddition,duringrunning,relaxyourarmsasmuchaspossible,anddon'tbetoonervous.

3.Keepthewaistnaturallyupright,butitshouldnotbetooupright.Takethenaturaluprightnessasthedegree.

4.Duringrunning,themusclesshouldbeslightlytense,keepthepostureofthetorso,andatthesametime,payattentiontocushioningtheimpactofthefootontheground.Thecorrectwayis:duringtherunning,theheelfallsonthetreadmillfirst.Therunningboardisthenrolledfromtheheeloftherunnertothesoleofthefoot.Thepurposeofthisoperationistoreducethedamagetotheankle.

Notsuitableforpeople

1.Patientswithheartdisease,becausethespeedofthetreadmillisdifficulttocontrol,andtheloadontheheartisrelativelylarge.Onceanaccidentoccurs,itisverydangerous;

2.Peoplewithosteoporosis,becauseoftheirreducedbonedensityandlooseligaments,arepronetosprainsandfallsduringhigh-intensityrunning,leadingtofractures.

3.Peoplewhohavearthritis,meniscusorligamentinjuries,orhavehadjointreplacements,becausehigh-frequencyrunningwillcauserepeatedwearandtearofthehip,knee,andanklejoints,causingthejointstorunmoreandmoreThemorehurt;

4.Peoplewithcervicalspondylosisandlumbarspondylopathy,runningforalongtimeunderastateofhighconcentrationwillcausetensionintheneckandlowerbackmuscles,andthetreadmillalsohasanegativeeffectonthespine.Impulsemayaggravatetheoriginalcondition.

Safetyawareness

1.Afterconfirmingthatthetreadmillisinstalledinaccordancewiththeinstallationinstructions,thepowercanbeturnedon.Becarefulnottoblocktheplugonthewallwhenplacingittofacilitateinsertion.

2.Plugthepowercordintoapoweroutletwithasafetyground.Thepowersupplyisdedicated.Ifthepowercordisdamaged,pleasepurchaseitfromthedealer.

3.Thetreadmillisanindoordevice,pleasedonotuseitoutdoors.Theplacetobeplacediscleanandflat,payattentiontomoisture-proof,andbecarefulnottoplacethetreadmillonitemssuchasthickcarpets,soasnottoaffecttheaircirculationunderthetreadmill.Motorizedtreadmillisaspecialequipment,pleasedonotmodifyitforotherpurposes.

4.Don'tweartoobigorlooseclothesduringexercisetopreventsafetyaccidentscausedbyhangingontheelectric.Itisrecommendedtowearrunningshoesorfitnessshoeswithrubbersoles.

5.Donotremovetheprotectivecovercasually.Ifyouneedtoopenitformaintenance,pleaseunplugthepowercordfirst.

6.Whentheelectrictreadmillisinuse,pleasekeepchildrenawayfromittopreventdanger.

7.Ifyouareusingthetreadmillforthefirsttime,pleaseremembertoholdthehandrailswithyourhands.Youcanonlyreleasethehandrailswhenyoufeelcomfortable.

8.Iftheelectrictreadmillsuddenlyacceleratesorthespeedofthetreadmillincreasesautomaticallyduetoaproblemwiththeelectronicwatchsystem,pleaseimmediatelyremovethesafetylockontheelectronicwatch,andtheelectrictreadmillwillstopimmediately.

9.Whentheelectrictreadmillisnotinuse,thepowercordshouldbeunpluggedandputaway.

10.Minorsmustbeaccompaniedbyanadultwhenusingtheelectrictreadmill.

Fitnessmethod

First:running.Runningcanstrengthenvitalcapacity,exercisequadriceps,calftriceps,kneejoints,footjointsandotherligamentsandsmallmusclegroups.First,standuptherowingmachinegroup,standbackandforthwithyourlegsontherunningbelt,holdthegriporleavethegrip,starttherunningbeltwithyourfeet,moveyourlegs,andstartrunning.Jogforabout15to30minutesaday.Itconsumes300caloriesofhumanbody'sheatenergyandexercises3to4timesaweek,whichcanachievethepurposeoffitnessandweightloss.

Second:paddlesport.Rowingexerciseexercisesthecontrolabilityofthelatissimusback,pectoralismajor,abdominalmusclesandarmmuscles,andhastheeffectofstrengtheningthechest,back,arms,abdomen,andlegs.Exercise3~4timesaweekaccordingtothefollowingoperationmethod,3groupseachtime,repeat15~20timesineachgroup,theeffectwillbeobviousafterfourweeks.Pleaserefertotheoperationmethodbelow:

1.Therearethreeholesatoneendoftherowinghandletoadjustthestretchingweight.Thehighertheholeposition,theheaviertheweight,andviceversa.Theusercanadjusttheweightsuitableforhisoperation.Payspecialattentiontotheholepositionsmustbeconsistent.

2.Hookthetoesonthehookfeetandholdtherowinghandlewithbothhands.

3.Whenstartingtouse,sitonthecushion,bendyourlegsforward,andpullyourarmsfromfronttobackuntilyourlegsstraighten.

Benefitsofjogging

1.Abdomen:Exercisetocurediabetes:

Thebrainwillsendoutmessageswhenthebodyisdoingphysicalwork.,Depletethefatlayeroftheabdomen.Medicalresearchconfirmsthatthisisalsoagoodwaytoreducetheriskofdiabetes.Becausethesubstancesreleasedbyfatcellscaninterferewiththeproductionofinsulin,regularphysicalexercisehasbecomean"over-the-counterdrug"forthetreatmentofmildtypeIIdiabetes.

2.Joints:Runningreducestheburdenonjoints

Thenutrientsofarticularcartilagedonotcomefrombloodvessels,butfromthesynovialfluidproducedbycellsintheupperlayerofcartilage.Thereasonwhyjoggingcansupplysufficientsynovialfluidinthekneesandhipjointsisthateverystepthehumanbodytakes,thecartilage"sucks"inthesynovialfluidandthenpressesitoutagain.Inaddition,regularrunninghelpstoreducetheburdenonthethighjoints,becausethestrengthenedmuscletissuecanbettersupportthejoints.

3.Brain:Exercisetoactivatebrainthinking

Regularexercisecanhelpyouactivateyourbrainandactivethinking.Activemusclemovementofthehumanbodycansendoutamessage,promptingthehumanbraintoproduceaprotein,whichisnamedbrain-derivedneurotrophicfactorBDNFinmedicine.Thehumanbodyneedsthisproteintopromotethegrowthofnewnervesandestablishconnectionsbetweennerves.Inmiddleage,ifyouinsistonexercisingfor40minutestwiceaweek,thechanceofsufferingfromAlzheimer'sdiseasecanbereducedbyabout60%.

4.Skin:Exerciseincreasesheartbloodcirculation

Duringsports,theheart’s"pumping"speedincreases,bloodcirculationimprovesandmoreinputTheoxygen,whichalsodeliversmorenutrientstothecells,makestheskinrosy.

5.Heart:joggingtotreathighbloodpressure

Whenjogging,theheartacceleratesthepulsationtosupplyoxygen-richbloodtotheworkingmuscles.Ifpeopleoftenuseitforrunning,theloadthattheheartcanbearwillincrease.Inthisway,evenifthebodyisnotexercising,theheartcantransportmorebloodeverytimeitbeats,andallcellsinthebodycangetabettersupplyofoxygen.Whenthebodyexercises,bloodpressurecanbenormalizedbyreducingbodyweightandreducingstressresponsehormonesintheblood.Forpatientswithmildhypertension,activeexercisecantakelessmedicine!

6.Lung:joggingincreasesvitalcapacity

Itconsumesalotofoxygenintime,sothehumanbodylearnstoinhalemoreoxygeninarestingstate.Studieshaveshownthatjoggingfor30minutesadaycanincreaselungvolume(lungcapacity)by1/3andimprovetheblood'sabilitytocombineoxygen.

7.Intestines:exercisetorelieveconstipation

Sportsandphysicalworkcanhelptheparasympatheticnervesstimulatetheintestinaldigestivesystem.Toolittleexerciseisthemaincauseofconstipation.Physicianssuggestthatpatientswithconstipationshouldnotrushtoseekhelpwithlaxatives.Theymaydoatleast30minutesofphysicalexerciseeverydaytopromoteintestinalperistalsis,andthepainofconstipationwillalsobesolved.

Weightlossadvantages

1.Accordingtoresearch,itisfoundthattheenergyconsumedbyrunningonatreadmillisabouthalflessthantheenergyconsumedbyrunningontheroad.Physicalexertiontogetthebestexerciseeffect.

2.Manymultifunctionaltreadmillshavebuilt-inmultiplerunningprograms,andyoucanchoosedifferentexercisemethodsaccordingtoyourownsituationtoachievethemaximumexerciseeffect.

3.Ifyouareexercisingwithadouble-layertreadmill,ithasabettershockabsorptionfunction,whichcaneffectivelyreducethekneedamagecausedbytheimpactofrunningontheground.

4.Exerciseonthetreadmillisnotaffectedbyoutdoorweatherconditions.Youcancontinuetoexerciseonthetreadmillregardlessofwindorrain;inaddition,runningindoorswillprotectyoufromoutdoorsandanddustweather.Theinfluenceofthetemperatureandtheinfluenceofthetemperatureistoocoldortoohot.Inotherwords,theindoortreadmillfitnessenvironmentisrelativelystable.

Maintainappearance

1.Cleanandscrubtheareaunderthetreadmillregularly.Whencleaningthebottomofthetreadmill,removetheentireframeandcompletelycleanthebottomareaof​​thetreadmill.Thisisbecausewhenweusethetreadmill,thedustanddirtonthesolewillbebroughttothebottomofthetreadmillbytherunningbeltofthetreadmill,anditwillaccumulatealotforalongtime.

2.Afterusingthetreadmilleveryday,itisbesttowipetheinnersideoftherunningbeltandtherunningboardfromthefrontandbackwithadrytowel.Ifitisnotwiped,itwilleasilycausethetreadmilltomalfunction.Thisismainlybecauseifthedustbetweentherunningbeltandtherunningboardisnotcleanedforalongtime,thedustislikelytosticktothefrontandrearrollersofthetreadmill,makingtherunningbeltTheresistanceincreasesandthefrictionincreases,whicheventuallyleadstothefailureofthetreadmill.

3.Cleantheareaaroundthetreadmillonceadaysothatthereisnodustanddebrisaroundthetreadmill.Thereasonforcleaningaroundthetreadmillismainlybecausewhenapersonisrunning,frictionstaticelectricitywillbegeneratedbetweenthetreadmill'srunningbeltandthetreadmill.Thestaticelectricitywillabsorbthedustaroundthetreadmill,andthenthetreadmillwillbecontaminatedwithdust.,Ifitisnotcleanedup,itwillaccumulatemoreandmore.

Weightlosseffect

1.Warmupfor10minutesandenterthestateofexercise

Walkslowlyfor5minutes,thengraduallytransitiontothestateofstridingandbriskwalking,walkingbrisklyThetimeisalso5minutes.Themainpurposeintheprocessofstridingfastistomakeeverymuscleofthebodyparticipateinthemovementthroughthelargeswingoftheupperlimbsandthemovementofthethighs,andeverynervewillquicklyenterthestateofmovement.Atthesametime,agoodopportunitytoadjustthepace,postureandbreathingshouldalsobecompletedduringthewarm-upphase.

2.Jogfor20minutestoactivateeverymuscle

Afterabout10minutesofwarm-up,thebodymusclesareactivated,andeverynerveisinastateofexcitement.Whenjogging,youmustincreasetheslopeofthetreadmilltoabout10°.Manypeoplewillmisunderstandthatexercisingonatreadmillwithaslopewillmakethecalfstrongerandthecalfmuscleswilldeveloplaterally.Infact,onthecontrary,duetotheslopeThereasonisthatthecalfmusclesarestretchedupwards,notonlywillnotmakethecalfthick,butwillmakethecalfbecomelonger.If,afterenteringthejoggingstage,wearestillrunningonatreadmillwithaslopeof0°,wewillhaveagreatimpactonourkneepatellaatthemomentwhenourfeetareintheairandlandontheground.

3.Burnalotoffatbyrunningatamediumspeedfor20minutes.

Afteracceleratingstepbystep,it’stimetoenterthemiddlespeedrunning.ThetimeandintensityofthemiddlespeedrunningshouldhaveaprofessionalcoachIfyoucanrunatamediumspeedformorethan15minutes,youcanachievethegoalofstrengtheningyourbody.Atthisstage,youmustpayattentiontomaintainingyourbodybalance.Bendyourelbowsandswingyourarmsbackandforthbetweenyourwaisttospeedupyourbreathingrate.Breatheactively,andyourabdominalmusclesactivelyparticipateinbreathing.Lookstraightaheadwithyourheadstraight.

Medium-speedrunningisthestageoffatburning.Afterthefirst20minutesofexercise,theglycogenstoredinthebodyhasbeendecomposed.Atthistime,ifyoucontinuetoexercise,youneedtoreplenishthefataccumulatedinthebody.Physicalfitnesstoachievethepurposeofconsumingfat.Atthesametime,theabdomencontinuestobeinthestateofabdomenfromthebeginningofrunning,whichisveryhelpfultoshapethemusclesoftheabdomen,andthelong-termpersistenceeffectisobvious.

4.Deceleratesteadilyfor10minutesandgraduallyrelaxthebody

Attheend,graduallyreducetherunningspeed,from8km/hto6km/h,andthento3km/h,slopeSlowlydecreasefrom30°to10°andlastabout10minutes.Therapiddecreaseinspeedwillimmediatelyrelaxthemusclesofthewholebody.Suddenrelaxationcanonlytemporarilyrelievefatigue,andafteraninstantrelief,thesorenessofthewholebodywillmakeyourmusclesbecomelifeless.Atthistime,youmustensurethattheslopeisimproved.Thetensionofthemotornervesandthemovementofthemuscles.Atthesametime,walkingonaslopeof30°canalsostretchthecalfmusclesandthetendonsofthecalftothemaximumextent,andthebuttocksmusclesinvoluntarilyfollowtherollingoftherunningbelt.Tightenandimprove.

Mistakesinuse

1.Donotwarmup.Warm-upactivitiesshouldbedonebeforegettingonthetreadmill,otherwiseitiseasytocausemusclestrainonthethighandcalf.Pressinglegs,squatting,stretchingmuscles,flexionandextensionofjoints,etc.canincreasethetemperatureofthemusclesandmakethemusclessofter.Aftergettingonthetreadmill,youshouldstartwithdynamicwarm-upssuchasslowwalkingandjogging,andgraduallyincreasetheamountofexercise.Thisprocessusuallytakes10to15minutes.

1. Thespeedsettingistoofast.Touseatreadmill,youmustfirstunderstandyourexerciselimits.Ifthephysicalstrengthcan'tkeepupandthesetspeedisfast,itiseasytofailtokeepupwiththerhythm,anditiseasytofall.Thisisaproblemthatnovicesoftenencounter.

2. Excessiveexercise.Thetimeandintensityofexerciseonthetreadmillshouldbedeterminedaccordingtothepurposeofexercise.Joggingformorethanhalfanhourwillconsumefat,andmorethan1hourwillconsumeprotein.Therefore,ifthegoalistoloseweight,theexercisetimeshouldnotbetooshortortoolong,40minutesisappropriate.

3. Runningisanaerobicexercise,andthewholebodywillparticipateinit.Ifyouhunchyourchestandholdyourhandswhilerunning,notonlywillitnothavetheeffectofexercise,butitwillalsoincreaseThepressureofthelargelumbarspinecancauselumbarmusclestrainovertime.

4. ManypeopleliketowatchTVwhilerunning,whichwilldistractyouandcauseinjuryifyouarenotcareful,especiallythosewhoarenotfamiliarwiththeoperationoftreadmills.

Injuryproblem

One.Theproblemliesintheusemethod

Manypeoplehaveincorrectfitnesspostures,runningskillsIfyoudon'tmasteritwell,themusclesofthewholebodyarenotcoordinated.Thesefactorscaneasilycausedamagetothejoints.Forexample,whenthefootisonthetreadmill,thesoleofthefootshouldbeontheground,andthentheentirefootshouldbecushioned.Themusclesofthethighandcalfshouldbecoordinatedandhaveacertaincontractiontension.Inthisway,thesoundofthefootonthetreadmillwillbesofter.Somepeoplemakeaparticularlyheavy"click"whentheirfeetfallonthetreadmill,whichisprobablytheresultofalackofcushioningwhenlandingdirectlyonthesolesofthefeet.Theentirefoothitstheground,andthegroundhasareactionforceagainstthefootandthebody.Thisreactionforcewillimpacttheankleandkneejoints,andwillcauserepeatedminorwearandtearforalongtime,whichwillcausedamagetothejoints.

Second,mostbeginnerswillnotuseatreadmill

Firstofall,therunningpostureisnotcorrect.Manypeopleareaccustomedtoraisingtheirfeetveryhighwhenrunningandlandingonthesolesoftheirfeet.Thismethodoflandingiseasytosquatanddamagethekneejoints.Somepeopleareaccustomedtograbbingthehandrailsandarchingtheirchestsandleaningforward.Increasedpressureonthelumbarspinewillcauselumbarstrainovertime.Whenexercisingonatreadmill,besuretoretractyourabdomenandchest,andtightenyourlowerbackmuscles.Incorrectswingingofthearmscanalsocausephysicaldiscomfort.Donotswingthearmsleftandright,butswingthearmsbackandforth,otherwiseitwillcausethecenterofgravitytoswingfromsidetoside,whichwilladverselyaffectthekneejoints.

Secondly,thespeedselectionistoofast.Chooseafasterspeedfromthebeginning,andchooseafasterspeedwhenyouarecompletelyunfamiliarwithtreadmills,whichcaneasilylosecontrol,getnervous,orevenfall.Beginnersshouldstartwithslowwalking,andthetransitionfromstartingtonormalpaceshouldbegradual.Beforegettingonthetreadmill,youmustfirstfigureoutthefunctionsofthetreadmill,especiallywherethe"emergencystop"is.Beginnerswillfeeldizzyaftertheyrunforthefirsttime,soitisbesttostandfirstaftergettingoffthetreadmillandwalksteadilytopreventfalling.

Third,theexerciseintensityistoohigh.

Afterthebeginneradaptsforaperiodoftime,slowlyincreasethetime.Thedensityofrunningisgenerallyonceeverytwodays.Whenexercising,aheartrateof120beatsperminuteisappropriate.

Fourth,thechoiceofshoesiswrong.

Someexerciserswearsneakerswiththickaircushionsatthebottom.Thiskindofshoeswithaircushionsatthebottomcancauseinstabilityinlanding,whichcaneasilyleadtokneeandankleinjuriesovertime.Whenrunningonatreadmill,itisbesttowearapairofjoggingshoes.Thejoggingshoesarelighterthanordinaryshoesandhavesoftersoles,sotheyaresuitableforuseonatreadmill.Ifnot,ordinarysportsshoesareokay,butyoushouldchoosealighterandsofterone,andthebaseshouldnotbetoothick.

Loseweightandloseweight

1. Preparationbeforerunning

Makeproperpreparationexercisesbeforerunning,Letthebodyenterthestatebeforeexercise,itisnoteasytocausejointsandtendonsprains.Therearenohardandfastrulesaboutwhatmustbedonetoprepareforexercise.Usuallyitistostretchthemuscles,pressthelegs,twistthewaist,andmovethejointsofthehandsandfeet.Itshouldbenotedthatthemovementsareasgoodaspossible,thetimeisabouttenminutes,andthewarm-upeffectwillnotbeachievedwithtwocasualmovements.

1. Variouswaysofrunningonatreadmill

1.Jogging:UseyourownRunatthepaceyoulike.Joggingmayachievetheeffectofbodybuildingandloweringbloodlipids,anditisnotdifficult.

2.Runninginplace:Runninginplacecanexercisetheupperbodywell,withthelargeswingoftheupperarm.

3.Acceleraterunning:Afterthebodyentersthestate,graduallyincreasethespeeduntilthemaximumspeedthatcanbereached,andthengraduallystop.Acceleratingrunningcanmaximizetheburningofcalories,andafterrunningyouwillfeelthatyourwholebodyisfullyexercised.

1. Timeofrunning

1.Timeperiodselection:TwotofourintheafternoonisthebestwaytostrengthenphysicalstrengthOvertime,thebody'smusclecapacityis50%higherthanothertimes.Fromfiveintheeveningtosevenintheevening,people'sexercisecapacityreachesthehighestpoint,suitableforrunningtoloseweight.Afterameal,itisnotsuitableforexercise.Itwillhinderdigestion.Ifittakesalongtime,itwillhurtthestomach.Youhavetorestfor30to45minutesbeforerunning.

2.Thelengthoftime:thelongertherunningtimeis,thebetter.Ifyouwanttoachievefatburning,itmustreachmorethan40minutes.Ifyouhavenoexercisehabits,ifyoucan'tpersistatthebeginning,don'ttrytobestrong,youshouldusegradualThemethodis20minutestoday,25minutestomorrow,andslowlyreach40minutes.

Payattentiontotheproblem

1. Whenstartingthetreadmill,itisbesttosteponthefootboardsonbothsides,andthensteponthewalkingbeltafteritisstarted.

2. Atthebeginning,thespeedchangesfromslowtofast,firststartwarm-upexercises,andthengraduallyspeedup.

3. Whenrunning,itisbesttoswingyourarmsupwithbothhandsanddonotleanonthearmrests.Thisisnotconducivetotakingpartinaerobicexercisesforthewholebody,andtheexerciseeffectwillnotbesogood.

4. Ifthereisasafetybuckleportonthetreadmill,itisbesttopinthesafetybuckletoyourbodywhenrunning,soastoavoidtheinjurycausedbytheinabilitytostopthetreadmillintimewhenrunningfast..(Unplugthesafetybuckle,thetreadmillwillautomaticallystop)

5. Thecorrectposturewhenrunningshouldbetheabdomenandchest.Itmaybeabitdifficultatfirst,butithasbeenalongtime.,Withthecorrectrunningposture,itisofgreathelptofitnessandshaping.

6. Whenthetreadmillisstopped,thespeedshouldalsobefromfasttoslow,sothatthebodyhasareactionprocess,sothatpeoplewillnotfeeldizzywhengettingoffthemachine.Ifyoustoprunningdirectlyonthetreadmill,youwillhaveafeelingofdizziness,whichcaneasilymakeyoufall.

Minigame

Thefirstminigameforrunningexercise:predictrunningtimegame.

Beforestartingarunningexercise,everyrunnerwhoparticipatesinthegamewritesdowntheirpredictedrunningtime.Forexample,ifyoupredictthatyourtimetorun1000metersisfourminutes,thenyoucancomparethistimewithThedistanceiswrittenonthepaper,andaftereveryonepredictstheirrunningtime,theystarttherunningexercisetest.Chooseapersontotimethetest,andinthefinalresult,thewinnerwillbetheonewiththesmallestdifferencebetweenyouractualrunningtimeandthepredictedrunningtime.

Secondrunningexercisegame:Chaserunningexercisegame

Afterwarmingup,therunnerslineupforarelaxingrunningexercise,andtheneachAfterashortperiodoftime,thelastoftheteamsprintstothetopoftherunningteam.Thissprintisnotafullsprint.Justrepeatthiscycleseveraltimes.

Thethirdrunningexercisegame:arunninggametocatchupwithtime

Thisrunningexercisegamecanbeplayedbyoneperson,anditneedsmorethanthetworunninggamesabove.Runnersaredifferenttogether.Therunningexercisegamechasingtimerefersto:planarouteandtimeforrunningexercise,andthenperformrunningexercisesaccordingtotheplan.Whentheplannedrunningrouteiscompleted,whenreturning,speedupthetimeandtrytomakethetimetogohomeasearlyaspossible.Some,thatis,thetimetocompletetheplannedrunningrouteisshorterthantheestimatedtime,asifitisaraceagainsttime.