How to use gym treadmill
With the popularity of healthy lifestyles, gym treadmills have become the first choice for many people for daily exercise. However, using a treadmill correctly can not only improve the effectiveness of your workout, but also prevent sports injuries. This article will introduce in detail how to use the treadmill, precautions and common misunderstandings to help you complete your exercise safely and efficiently.
1. Basic operating steps of a treadmill
| steps | Operating Instructions |
|---|---|
| 1. Turn on the computer | Press the power button and wait for the screen to light up. Some models require the security key to be inserted. |
| 2. Select mode | Select "Manual Mode", "Preset Program" or "Heart Rate Mode" according to your needs. |
| 3. Adjust the speed | The initial recommended speed is 3-5 km/h, and then increase the speed after gradually adapting. |
| 4. Adjust the slope | The recommended slope for beginners is 0%-2%, and for advanced users it can be adjusted to 5%-10%. |
| 5. End exercise | Gradually reduce the speed to 1-2 km/h, and turn off the phone after walking for 2 minutes. |
2. Precautions for treadmills
1.Safety preparation: Wear professional running shoes, avoid slippers or bare feet; check whether the safety key is secure.
2.Correct posture: Keep your body upright, look forward, swing your arms naturally, and avoid running while holding on to the handles.
3.step by step: Novices should start with brisk walking and increase their exercise intensity by no more than 10% every week.
4.emergency stop: Be familiar with the location of the emergency stop button and press it immediately in case of sudden discomfort.
3. Common misunderstandings about treadmill exercise
| Misunderstanding | Correct way |
|---|---|
| Run on an empty or full stomach | Exercise 1-2 hours after a meal and replenish a small amount of carbohydrates. |
| Overreliance on handrails | The handrails are only for balance. Holding them for a long time will reduce the exercise effect. |
| Ignore warm-up and stretching | Warm up dynamically for at least 5 minutes and stretch leg muscles statically after running. |
| Blind pursuit of high speed | Adjust intensity according to heart rate (optimal fat burning heart rate = 220-age) × 60%-70%. |
4. Maintenance and cleaning of treadmills
1.Regular inspection: Check the belt tightness monthly to ensure there is no drift or wear.
2.Cleaning method: After shutting down, wipe the fuselage with a slightly damp cloth and avoid using corrosive cleaners.
3.Lubrication and maintenance: Apply special silicone oil to the bottom of the running belt every six months to reduce friction noise.
5. References for recent popular fitness topics
1.The "fasted aerobics" controversy: Experts recommend that people with low blood sugar avoid morning runs on an empty stomach.
2.Smart treadmill trends: New models in 2024 are generally equipped with AI personal training and virtual reality functions.
3.Summer Sports Hydration Guide: 500-800ml electrolyte water needs to be added every hour.
Through the above structured guidance, you can use the treadmill more scientifically. Remember:persevereMore important than short-term high-intensity exercise, regular exercise for 30 minutes 3-5 times a week has the best effect!
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