Properly Use Running Machine

By Author: risky jerry
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For a lot of busy office workers, the treadmill is a time-saving fitness partner. But the U.S. MSN Web site published an article recently reported that the treadmill has become the culprit for sports injuries.
One from the U.S. Federal Consumer Product Commission data show that each year about 50,000 people injured due to the use of treadmills, exercise ball, jump rope, dumbbells and other exercise equipment, which proportion of the damage caused by the treadmill in the majority, thousands of people will therefore went into the hospital emergency room. Oberserving them, the most common injury is fall from a treadmill.
In fact, the treadmill also needs to use certain skills. Beijing Phyllis health club fitness coach Liang pointed out that the treadmill is prone to injury, mainly because of incorrect use, common use errors:
No warming. On the treadmill before the warm-up, otherwise easily lead to the thigh, calf muscle. The leg press, squat, stretching the Muscle Flexor extensor, joint can improve muscle temperature, so that the muscles become softer. After walking, jogging on a treadmill from" dynamic" begins ...
... with a warm-up, and gradually increase the amount of exercise, this process usually takes 10 to 15 minutes is appropriate. In addition, the treadmill should gradually slow down to avoid a sense of Vertigo.
Speed setting too fast. Use the treadmill must first understand the limits of their own movement. If you physically can not keep up, the speed setting quickly, it is easy to not keep up the rhythm, it is easy to fall, this is the "novices" are often faced with problems.
Excessive movement, in treadmill exercise time, intensity according to the campaign aims. Jogging fat, consume more than half an hour more than 1 hour will consume protein. Therefore, if it is to lose weight for the purpose, movement time is too short, should not be too long, 40 minutes is appropriate, otherwise easy exhaustion, resulting in sports injury.
Also need to be reminded, running, aerobics, body are involved when running Hanxiong arched, or has been leaning on the handle, not only not have the effect of exercise, but also increase the pressure of the lumbar spine, a long time it will cause a strain of lumbar muscles. So, during exercise on a treadmill must tighten the waist abdomen and chest, back muscles.
Beijing Sport University exercise physiology, Dr. Wang Jun, also pointed out that in an interview with "Life Times" reporter, the end of the treadmill machine hard, impact on the knee, likely to cause knee injury. So, joint is not good person the best use of a treadmill.
Many people like watch TV while running, it will distract you, have a bit inadvertent will be injured, especially those who are not familiar with the treadmill operation, as well as exercise intensity is larger. If you feel boring, when running may listen to some light music. Research shows, rhythmic music can effectively improve the movement effect, increased exercise fun.
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