Use Treadmill Correctly

By Author: risky jerry
Total Articles: 55
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For busy office workers, a treadmill is time-saving and effective fitness partners. But the United States MSN website recently published reports, treadmills have now become the arch-criminal resulting in sports injury.
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.
Actually, the treadmill in use also need certain skill. Beijing Phyllis fitness club coach Li Liang pointed out, the treadmill is prone to injury, mainly because of the use of improper methods, common misunderstandings have:
Not warm up. 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. Besides, under treadmill should also gradually slow down, to avoid a sense of vertigo and fall.
Speed setting too fast. Use the treadmill must first understand the limits of their own movement. Using the treadmill must first understand their limits of movement. If the manual does not follow to go up, the speed is fast, easy to appear the rhythm does not follow to go up situation, fall easily, this is" newbie" often encounter problems.
Excessive movement. During locomotion on a treadmill time, you should according to the movement, intensity of purpose. Jog for half an hour or more will burn fat, more than 1 hour will be consumed protein. Therefore, if it is to lose weight not only for the purpose of the movement time should not be too short, not too long 40 minutes, it will be very easy to exhaustion, resulting in injuries.
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. Therefore, exercise on a treadmill, be sure to abdomen and chest, and tighten the muscles of the lower back.
Beijing Sport University exercise physiology Dr. Wang Jun in" life times" reporter the interview also pointed out, due to a treadmill machine bottom is relatively hard, on the knee impact is very big, easy to cause the injury of knee joint. Therefore, the joints were the best use of the 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. Studies have shown that the fast-paced music can improve campaign effectiveness, increase the sport fun.
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