Precautions for using fitness equipment

Before using the electric treadmill for the first time, please stand beside and get familiar with how to control it -- such as start, stop and speed adjustment, etc. Remember to connect the controller with clip to people before running, so that the controller can be pulled down after falling and the treadmill can stop. You can use it after you are familiar with it. Then stand on the plastic anti-skid board on both sides of the treadmill, grasp the handrail with both hands, drive the machine to a low speed of 1.6~3.2 km/h, stand straight, look forward, use one foot to "hole" on the running belt, and try to relax; Then stand on the running belt and exercise with it. After feeling comfortable, slowly increase the speed to 3-5 km/h. Maintain this speed for about 10 minutes, and then slowly stop the machine. Do not run at high speed for the first time to prevent falling.

Warm-up preparation

No matter how fast you walk, you'd better do stretching first. Warm muscles are easier to stretch, so walk for 5 to 10 minutes to warm up. Then stop and do stretching exercise in the following way - do it five times, each leg for 10 seconds or more each time, and do it again after the exercise.

1. Stretch your knees downward and bend slightly, bend your body forward slowly, let your back and shoulders relax, and try to touch your toes with your hands. Hold for 10-15 seconds, then relax. Repeat three times.

2. Sit on the clean seat cushion with the hamstring extended, and straighten one leg. Pull the other leg inward to make it close to the inside of the straight leg. Try to touch your toes with your hands. Hold for 10-15 seconds, then relax. Repeat three times for each leg.

3. Stretch the calf and heel tendons to stand with two hands against the wall or tree, and one foot behind. Keep your hind legs upright and your feet on the ground, leaning towards the wall or tree. Hold for 10-15 seconds, then relax. Repeat three times for each leg.

4. Quadriceps stretch: hold the wall or table with your left hand to balance, then extend your right hand backward, grasp your right ankle and slowly pull it towards your hips until you feel that the muscles in front of your thigh are tense. Hold for 10-15 seconds, then relax. Repeat three times for each leg.

5. The sartorius muscle (the muscle in the inner thigh) extends the soles of the feet and sits with the knees facing outward. Grasp your feet with both hands and pull towards your groin. Hold for 10-15 seconds, then relax.

Amount of exercise

Exercise for 15-20 minutes is a good way to save time. Warm up for 5 minutes at the speed of 4 - 4.8 km/h on the treadmill, and then increase the speed by 0.3 km/h every 2 minutes until you feel that it is very challenging to continue to exercise for 45 minutes at a certain speed. Walk about 1km at a fixed pace and record the time spent. This may take 15-25 minutes. When walking at a speed of 4.8 km/h, the distance of 1 km will take about 20 minutes. After you can easily do this for several times, you can gradually improve your speed, so that you can get good exercise for 30 minutes. Before walking the exercise program, you should be clear in your mind: you can't be impatient. This exercise is for your own health in your life, not for magic overnight. Exercise frequency: The target is 3-5 times/week, 15-60 minutes per exercise. It is better to make a good exercise schedule according to your physical condition, rather than exercise according to your preferences. You can control the intensity of exercise by adjusting the speed and exercise time. The above contents are for reference only. Please consult professionals for details.

clothing

All you need is a pair of good shoes. It is recommended to choose running shoes or fitness shoes. At the same time, there should be no foreign matters on the soles of the shoes, so as to avoid wearing the running board and running belt under the running belt of the treadmill. The clothes should be comfortable and suitable for sports. It is recommended to choose cotton and breathable sports clothes.

In addition, it is necessary for you to know your health condition before exercise to make a suitable exercise plan. It is recommended to consult a doctor or professional. Maybe you can get twice the result with half the effort.