1. What are the benefits of treadmills
1. Running is a whole-body exercise, and treadmills have many uses. It can make the muscles of the whole body contract rhythmically and relaxation, increase muscle fibers and increase protein content. Muscle development is one of the hallmarks of bodybuilding.
2. Bone is the support of the body and the lever of human activities. For adolescents in the growth and development period, insisting on running can improve blood circulation, increase the supply of nutrients to bone cells, and improve the growth ability of bone cells, thereby promoting the normal development of bones. In the elderly, metabolism weakens, muscles gradually atrophy, degenerative changes in bones, and more and more bone and joint diseases. Persistent running can strengthen metabolism, delay the degenerative changes of bones, prevent the occurrence of senile bone and joint diseases, so that you can delay aging.
3. The heart is the main hub of the whole body’s blood supply and the driving force of life. Running for a long time will make your heart muscle stronger and stronger, and increase the amount of protein and myoglobin. Under the X-ray perspective, it can be clearly seen that the athlete’s heart is larger than the average person, with a plump shape and a strong pulsation. The average blood volume of the heart is 765-785 ml, and the blood volume of people who insist on exercising can reach 1015-1027 ml, and the heartbeat can be slowed down by 10-20 beats/min compared with normal people, so that the work of the heart will reduce the burden. On the other hand, running can enhance the tolerance of the heart. As we all know, when the heartbeat exceeds 100 beats/min, the average person will feel dizzy, flustered, and breathless; while those who run for a long time can endure up to 150 beats/min.
4. Human life activities are inseparable from oxygen for a moment, inhaling fresh oxygen and exhaling carbon dioxide. Important markers to measure the health of respiratory function are vital capacity and maximal ventilation. Running can develop respiratory muscles and increase lung capacity by 1-2 liters. The maximum oxygen intake of trained athletes can be increased by 33-60% compared with ordinary people.
5. Running can enhance gastrointestinal motility, increase digestive juice secretion, improve digestion and absorption capacity, thereby increase appetite, supplement nutrition, and strengthen physique.
6. For women, running helps to regulate menstruation and reduce gynecological diseases. American obstetrician and gynecologist Shang Ge Jade conducted a survey on the menstrual cycle of 394 female runners in the 1979 New York Marathon and found that 26% of women with menstrual disorders returned to normal cycles, and 17% of women with amenorrhea returned to menstruation. This is because running increases metabolism, promotes digestion and absorption, regulates nervous system function, and improves endocrine function.
7. Running can train people’s will and perseverance, enhance toughness and patience, improve sensitivity, and promote adaptability to the environment. People who have been exercising for a long time have three characteristics when completing quantitative work: first, they act quickly; second, they have great potential, and they can use their maximum functional potential to complete tasks; calm level.
Second, how to use the treadmill
1. Familiar with the function
For the newly bought treadmill, even the veterans need it Familiarize yourself with it, let alone a novice who has never used a treadmill. Before using it, you should read the manual from beginning to end, familiarize yourself with how to control it, and understand the functions of starting, stopping, speed adjustment, etc. use.
2. Step by step
Many young friends are more impatient, and they are not fully familiar with the treadmill, so they adjust the speed of the treadmill very fast, which can easily lead to accidents. occur. When using the treadmill for the first time, you should focus on familiarity instead of pursuing fitness effects. Safety is the first priority. Adjust the speed slowly at the beginning, and then gradually increase the feeling of adaptation, so that it will be safer.
3. Do a good job of warming up
When running outdoors, you usually do some warm-up exercises before running, and the same is true for running on the treadmill. Do some stretching exercises to fully stretch the muscles, so as to achieve a better exercise effect, and it is not easy to be injured.
4. Control the amount of exercise
As the saying goes, you can’t eat hot tofu in a hurry, fitness is not something that can be achieved overnight, and perseverance will achieve results. The amount of exercise is best based on your own physical condition. For people who have not exercised for a long time, it is best to control it at about 15-20 minutes at the beginning, and then gradually increase the exercise time.
5. Running in shoes
Be sure to wear sneakers for running, although many home electric treadmills are getting better and better, and the shock absorber system is also doing a good job , Even so, don’t exercise on it with bare feet, choose a pair of jogging shoes with good flexibility, which can effectively reduce the impact on the knee and ankle bones during running, so as to avoid injury.
Third, the speed of walking on a treadmill is the most effective for weight loss
1. Walking briskly at least three times a week, due to the low intensity of brisk walking Therefore, it is recommended to arrange 5 to 6 brisk walks, each with a duration of 60 to 90 minutes, to ensure that there is as much exercise time as possible to consume more fat.
2. Fast walking by alternating fast and slow walking can train endurance more effectively than walking at a constant speed. But don’t reach your limit when walking fast, just reach about 70% of your fastest walking speed. After maintaining this speed for a period of time, if you feel unbearable, slow down and walk slowly, and continue to walk fast after your physical fitness has recovered. Alternate like this.
4. What are the benefits of treadmills
1. Safer
The “pavement” of treadmills is softer than concrete Many, and no pits and stones suddenly appear. High-quality treadmills have good shock absorption devices, which can protect your knee joints and greatly reduce the chance of sports injuries.
2. Not affected by the weather
You don’t have to open the window to see if it’s snowing or windy, just change your clothes, stand up and run; in the gym (or home) will not be too cold or too hot, you will be running in a very ideal environment.
3. Accurately calculate data
Just glance at the panel, you will know that you are running at a speed of several kilometers per hour, how many kilometers you have run, and a few minutes of exercise , It is also very convenient to measure the heart rate and calculate the calories burned on the treadmill.
4. There are multiple functions
A good treadmill is preset with a set of programs. When you are running, just follow the prompts to input data to choose different exercise methods, such as “” Fat Loss Mode”, “Cardiopulmonary Function Mode”, “Climbing Mode”, “Random Mode”, etc.
5. You can watch TV
Installing a TV in front of the treadmill is a really thoughtful move, and large fitness clubs do it without exception to make your run more interesting .
