1. the treadmill in the gym is generally jogging, the speed is between 7-10KM / H, first turn on the power, hold the side armrest on the machine, hold the protective strip on both sides of the fuselage; Press "START" to start. After the motor runs at low speed, the feet will stand in the middle of the running platform and start to move. Remember to clip the safety switch to the waist to prevent the treadmill from running out of time due to accidental fall or physical discomfort.
2. preferably used for more than 30 minutes each time. Don't set a speed limit at the beginning so that you don't have a good workout, you can easily fall, and you want to let the body adapt slowly, set a slower speed, and then gradually increase. In the same way, when you are ready to stop, don't stop immediately, set the speed slowly slow down, and then stop.
Extended data
Time - TIME, display movement time, speed - SPEED, display real-time speed, unit: km / hour distance - DISTANCE, the distance traveled by the sport, unit: kilometer heat - CALORIES, physical activity consumed by exercise, Unit: kcal auto scan - SCAN, automatically display the above function electronic watch function according to the set time interval: MODE - mode selection: press this button to select time, speed, distance, heat and other parameters, SET - set Number: You can set the predetermined value in time, distance, and heat three functions, and then perform the countdown. RESET——Reset 0: Press this button to reset the value displayed on the screen to 0. When the instrument is automatically scanned, the reset 0 button does not work.
Warm up before moving, so as to avoid sudden movements that can cause muscle strain and pumping. So before you go to the treadmill, you have to press the leg and bend it. Do a good warm-up exercise and start exercising.
Pay attention to the position of the body to stand in the middle of the running belt. It is easy to step on the base too far forward. It is easy to be thrown out too far behind. Of course, don't go wrong. Set the speed from slow to fast
Warm-up preparation before starting: sportswear and sneakers, long-haired women should make a hair, prepare a towel, a cup of warm water or sports drinks, if you have the conditions, you can adjust the music or sound, check whether the treadmill is placed smoothly, running board Is it slippery and the power is plugged in?
Do not use a treadmill for patients with diseases, dizziness, fatigue, high blood pressure, heart disease, etc. In use, if the body feels uncomfortable, stop using the treadmill immediately and communicate with your doctor before using the treadmill. Open the window and adjust the indoor fresh air to eat starchy food and moderate amount of water, which can increase the body's heat source supply, make the energy supply sufficient, improve the effect of exercise, and avoid fasting training.
Do proper preparation exercise before running, let the body enter the state before exercise, it is not easy to have sprains of joints and tendons, and there is no hard regulation to prepare for exercise. It is usually stretching muscles, pressing legs and twisting waist. The joints of the hands and feet should also be active. It is necessary to pay attention to the movements as far as possible, the time is about ten minutes, and the two movements are not able to achieve the effect of warming up.
Various ways of running on a treadmill
Jogging: Run at your own pace according to the speed and intensity you can adapt. Jogging may achieve the effect of bodybuilding and blood fat reduction, and it is not difficult.
Running in place: the original running can be well trained to the upper body, with the large swing of the upper arm.
Accelerated running: Gradually increase the speed after the body enters the state, until the highest speed that can be reached, and then gradually stop. Accelerating the run will allow the heat to burn to the maximum extent. After running, you will feel that the whole body is fully exercised.
Running time
The choice of time period: 2 to 4 in the afternoon is the best time to strengthen physical strength, the body's muscle capacity is 50% higher than other times. From 5 o'clock in the evening to 7 o'clock in the evening, people's athletic ability reaches the highest point, suitable for running and losing weight. After meals, it is not suitable for exercise time, it will hinder digestion. If you take a long time, it will hurt your stomach. You need to rest for 30~45 minutes to run.
The length of time: the running time is not as long as possible. If you want to achieve fat burning, it will take more than 40 minutes. If you don't have the habit of exercising, you should use the gradual method. Today, 20 minutes, tomorrow 25 Minute, slowly go to 40 minutes
