1. The correct process for stepping on the treadmill is to start with walking, first slow walking, then jogging, and then running at a constant speed.
It is recommended to start with a walking speed of 4-6 kilometers per hour, 10-15 minutes, and then gradually transition to running.
Don't set the speed too high at the beginning. If it is too fast, the body and footsteps can't keep up, and danger will come.
2. When you are ready to end the run, you must not stop suddenly from the exercise state, but slow down slowly, and finally keep walking slowly for 5 to 10 minutes, wait until the heart and breathing gradually calm down, and the heart rate drops to less than 120 beats per minute, and then turn off the treadmill.
After running, the muscles and brain will still be in a relatively excited state.
At this time, you need to slowly relax your muscles and do some stretching and relaxation exercises until the body returns to a calm state.
Those who have recently suffered trauma or surgery on the knee and ankle joints.
Those with cervical spondylosis and lumbar spondylosis.
The treadmill has a recoil force on the spine, which may aggravate the original condition.
People with osteoporosis. Because of their reduced bone density and loose ligaments, they are prone to sprains, falls, and even fractures during high-intensity running.
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