The treadmill is one of the most frequently used fitness equipment in the gym, and it is also a "family member" that many people will consider adding when exercising at home.
When adverse weather or safety issues prevent outdoor running, it is a great choice for runners.
However, there are always people who will experience irregular heart rate, discomfort or even pain in the knees, and deformed legs after using it for a period of time.
There are endless articles on the Internet about "treadmill damage to joints".
In fact, the proper use of the treadmill will not damage the knee or ankle joints.
If similar problems occur, it is because you are not running correctly!
Warm up slowly and then speed up
You need to warm up before doing any exercise.
The same is true when running on a treadmill.
Pressing the legs, squatting, stretching muscles, flexing and extending joints, etc. can increase heart rate and body temperature, make muscles more flexible, and avoid sports strains.
Before starting to exercise, stand on the pedals on both sides of the treadmill with both feet, and clip the safety switch (emergency brake clip) to your clothes.
Then start the treadmill, start at the slowest speed, maintain a steady speed, step on the treadmill with both feet, follow the rhythm and walk slowly, and then slowly speed up after adapting to the speed. This process is usually 10-15 minutes.
Exercise duration should not be too short or too long
When running, the body's energy supply order is to use sugar first, and then fat.
If you jog for more than half an hour, the proportion of fat consumption will increase, and if you exceed 1 hour, protein may be consumed. (Note that this is not what we want)
Therefore, if the purpose is to lose weight, running for 30-45 minutes is enough.
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