Treadmills are basic equipment that fitness centers or gyms should have. Everyone who has been to a fitness center has probably used them before. But I’m pretty sure that out of 10 people who have used them. There must be some who are using the treadmill incorrectly. If the treadmill is not used correctly, it can result in injuries while running. It can make running that time ineffective for the body.
10 ways to use a “treadmill” correctly
Before turning on the running machine, you should warm up your body by doing exercises, stretching, and relaxing your muscles throughout your body for 5-10 minutes before starting to run.
If you are using a treadmill that can be programmed automatically by entering personal information such as weight, height, etc. You should enter it before starting to run.
You should not turn on the TV, use a tablet or mobile phone to watch movies, dramas, video clips, etc. because it may cause us to tense some muscles. Especially the neck, shoulders or upper arms while running. Causing our running to not use all the muscles as it should. But if you really want to watch a video while running, you should set the TV screen in front of the treadmill without having to look down or look at the screen from the side, it would be better. Or change to listening to music, it’s not bad.
Natural running is the running that gives the best results to the body. Therefore, you should run on the treadmill as if the treadmill were a normal road. Therefore, when you run at a consistent pace, you should remove your hands from the handrails. You should not run and hold onto the handrails as well. Because it can cause you to lose your running rhythm, run unnaturally, and not move the muscles in your arms as much as you should.
There is no need to focus too much on the numbers on the machine. Especially the number of calories burned during that run. The calories shown on the machine are only rough calculations. You should pay more attention to the time and speed used for running.
You should walk at a normal pace to warm up your body before you actually start running for about 5 minutes. Then gradually increase your running speed. After running for about 15 minutes, you can gradually increase your speed until you are out of breath but can still speak in words. When you reach that point, stop increasing your speed and continue running at that speed until you can’t take it anymore, then gradually reduce your speed until you can walk. If you can still walk until you are no longer tired, you can gradually increase your speed to continue running.
You should alternate between running and walking for at least 30 minutes continuously.
Be careful not to adjust the speed and slope of the treadmill too much. Running beyond your limits is not good for your body at all. On the contrary, it makes your body work too hard, resulting in injury and it may be dangerous to trip and fall on the treadmill. Especially for those with heart disease, it may be life-threatening.
When using the treadmill for a while, do not run with the same program repeatedly. If you regularly set the automatic program, running for the same period of time or speed repeatedly, you should change by increasing the speed, increasing the distance, or alternating running and walking at different times. This will prevent the body from getting used to the same exercise and will slowly increase muscle strength.
Don’t forget to cool down after your run by reducing your speed from running to walking for about 10 minutes. After your run, you can sit down, take a sip of water, and you can increase the strength of other muscles in your body by doing weight training. However, if you are too tired to do it anymore, you should rest until you are no longer tired, and then do weight training another day.
The important thing about running on a treadmill is to use the treadmill as close to running on a normal path as possible. Don’t rely too much on technology on the treadmill. Adjust the speed and slope of the treadmill to suit your body. This ufabet https://ufabet999.app way, you will be able to use the treadmill for exercise or weight loss in the right way and will definitely see the desired results.