If the running posture on the treadmill is wrong, not only will it fail to achieve the fitness effect, but it will also damage the spine and cause muscle strain.
Relax your shoulders, tighten your abdomen and chest, and lean your upper body slightly forward;
Swing your arms slightly;
The heels touch the ground, and then roll from the heels to the soles of the feet;
When landing, bend your knees slightly, and don't lift your legs too high.
In addition to exercise posture, we also need to control the intensity (speed) of exercise.
When you first use the treadmill, it is recommended to use 4~6 kilometers/hour as the initial exercise speed, and slowly increase the speed after 5~10 minutes of exercise (adjust according to your own situation to achieve the appropriate exercise intensity).
It is recommended to maintain this speed for at least 20 minutes and perform treadmill exercise at least 3 times a week.
To determine whether the intensity of exercise is appropriate, you can refer to the following two values:
Resting heart rate: the number of times a person's heart beats per minute when they are awake and inactive
Reserve heart rate = 220-age-resting heart rate
For ordinary people, if the heart rate reaches the range of "40%~60% of reserve heart rate + resting heart rate" during exercise, it means that the current exercise intensity is appropriate.
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