How to achieve better results in treadmill running

Many young friends like to go to the gym for exercise in their leisure time. As a common exercise, treadmill running is used. When running on the treadmill, you can set the running speed according to your physical condition, which can achieve better exercise results. Here are some things to pay attention to when running in the gym to achieve better results.

1、 Warm up before getting on the treadmill

After getting on the treadmill, you should start with dynamic warm-up exercises such as slow walking and jogging, gradually increasing the amount of exercise. This process is usually recommended to take 10-15 minutes. In addition, when getting off the treadmill, you should gradually slow down to avoid feeling dizzy and falling. Running on a treadmill also requires warm-up, which is no different from running outdoors. Stretching the muscles and ligaments in the waist and legs, moving the knee and ankle joints, and regular warm-up exercises are essential.

2、 Tightening the abdomen and chest, tightening the muscles in the lower back

Running is aerobic exercise, and the whole body will participate in it. If you have a chest arch or keep holding onto the handle while running, not only will it not have the effect of exercise, but it will also increase the pressure on the lumbar spine, which can cause lumbar muscle strain over time.

3、 Don't set the speed too fast

The first thing to do when using a treadmill is to understand your sports limits. If the physical strength cannot keep up and the set speed is very fast, it is easy to fall. It is best to let your heart rate drop below 120 beats per minute before pressing the stop button at the end of the training. When getting off the treadmill, be sure to wait for the table to come to a complete stop, as many accidents occur at the end of the exercise.

4、 The amount of exercise should be appropriate

The duration and intensity of exercise on the treadmill should be determined based on the purpose of the exercise. If the goal is to lose weight, the exercise time should not be too short or too long. It is advisable to exercise for 40 minutes, otherwise it is easy for physical exhaustion.

5、 Be attentive when using the treadmill

Run wholeheartedly while running. Many people like to watch TV while running, which can distract your attention and even cause injuries if you are not familiar with treadmill operation or exercise with high intensity. If you find it boring, you can listen to some relaxing music while running. Research has shown that fast-paced music can effectively improve athletic performance and increase sports enjoyment.

 Using a treadmill to exercise has many benefits for human health, and it is safer compared to outdoor running. When running, you can listen to music or turn on the TV while watching TV, so that the body can be in a relaxed and comfortable environment as much as possible. This will make the effect of fitness more obvious.