Running fitness 5 must know
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warm up
The warm-up exercise must be done before the treadmill, otherwise it is easy to cause strain on the thigh and calf muscles. Leg compressions, squats, stretching muscles, flexion and extension joints can increase muscle temperature and make muscles more supple. After starting the treadmill, you should start with a "dynamic" warm-up such as walking slowly and jogging, and gradually increase the amount of exercise. This process is usually 10-15 minutes. In addition, the speed should be gradually reduced when the treadmill is down, so as to avoid vertigo and fall.
Moderate
Use treadmills to first understand your own exercise limits. If physical strength can not keep up, we must adjust the speed of running, or fitness will not be anti-injury. The time and intensity of exercise on a treadmill depends on the purpose of the exercise. If the purpose is to lose weight, exercise time should not be too short and not too long, 40 minutes is appropriate, otherwise it is easy to overstretch.
Abdomen chest
Running is aerobic exercise, and the whole body will participate in it. If you hold a brachial arch when you are running, or if you hold the handle, you will not only lose the effect of exercise, but also increase the pressure on the lumbar spine. If it takes a long time, it will cause lumbar muscle strain. . Therefore, when exercising on a treadmill, be sure to abdomen and chest, tighten the lower back muscles.
Watching TV while focusing on running is actually non-standard. This will distract you. You will be injured if you are careless, especially those who are not familiar with the operation of treadmills and who have higher exercise intensity. If you feel boring, you can listen to some relaxing music while running. Studies have shown that fast-paced music can effectively improve the effect of exercise, increased physical activity fun.
Good equipment
If the barefoot runs, the vibration of the treadmill will cause unnecessary injuries to the leg joints. If the soles of the feet sweat , it is easier to slip. Although wearing a pair of thick socks can play a certain shock absorption effect, but after all, socks have no flexibility of sports soles, can not replace the role of sports shoes. Therefore, in the treadmill exercise, it is best to wear double jogging shoes, jogging shoes lighter than ordinary shoes, shoe soles are relatively soft, suitable for use on a treadmill.
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