Run as soon as you get on the treadmill
Warm-up exercises should be done before getting on the treadmill.
Pressing the legs, squatting, stretching the muscles, flexing and extending the joints, etc. can increase the temperature of the muscles, making the muscles softer and less prone to strain.
After getting on the treadmill, you should start with "dynamic" warm-up such as slow walking and jogging, and gradually increase the amount of exercise.
This process is usually suitable for 10 to 15 minutes. When getting off the treadmill, you should also gradually slow down to avoid dizziness.
Running for too long
When running, the body's energy supply is from sugar to fat, and then to protein.
Jogging for more than half an hour will consume fat, and more than 1 hour will consume protein.
Therefore, if the purpose is to lose weight, the exercise time should not be too short or too long.
Run with the handle
Running is not only the movement of the legs.
The coordinated swing of the arms can not only keep the whole body balanced, but also allow the upper body to participate in energy consumption.
Some people hold the handlebars when running, and their body weight leans forward, which will increase the pressure on the lumbar spine, and over time will cause lumbar muscle strain.
In addition, during running, the impact force on the soles of the feet when landing is about 5 times the body weight, and the forward leaning center of gravity will bring greater impact to the leg and foot joints.
Therefore, when exercising on a treadmill, you must tighten your abdomen and chest and tighten your waist and back muscles.
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