How can I use a treadmill to maximize my fitness? Treadmills, a common type of fitness equipment that can be seen everywhere in the gym, compared to outdoor running, indoor treadmills have a variety of advantages such as healthier, safer, more convenient, more accurate fitness effects; so many young friends Love, especially some love beauty students; However, although the use of treadmills is simple, but also pay attention to the correct use; in particular the pursuit of fitness effects of friends; Xiao Bian and everyone below to talk about the correct use of treadmills, and we How to use a treadmill to achieve good fitness results! 
Choose quick start mode:
Generally, today's treadmills are equipped with an intelligent program. When you run, you can follow the prompts. The common ones are: Fat Loss Mode, Cardiopulmonary Function Mode, Mountaineering Mode, Random Mode, etc. Among them, the Quick Start Mode Allows you to adjust exercise intensity at any time.
Exercise location should pay attention
You should exercise on the treadmill. The position of the station should be taken care of. It is better to stand in the middle of the running belt. It is not easy to step on the base before it is too late, and it is easy for the queen to throw you out. In addition, you should not stand in the wrong position.
From the start
Before starting the exercise, don't go too fast. Xiaobian suggests that you start at 4-6 kilometers per hour and gradually increase the running speed during the process;
Don't stop and stop
Because of the inertia, sudden stop will lead you to illusion. For example, if you are struggling to move forward, but the body is always in place, it is easy to produce dizziness. If you do not get good, it is easy to fall. Therefore, Xiaobian suggests that you slow down. Slowing down the speed of running can effectively alleviate this situation.
How to maximize the fitness effect?Warm up before treadmill exercise
No matter what fitness exercise, you need to do warm-up exercises. What's more, as a kind of strenuous exercise, if you don't do warm-up exercises, you may experience muscle strains, especially the strain on the thighs and calf muscles. Therefore, the correct method should be to do warm-up activities first, for example, you can press the legs, do squats, bend and flexion under the joints and other activities to increase muscle temperature, so that muscles and joints are not stiff.
Do not set the speed too fast
As a stage just familiar with the treadmill, do not set too fast for the sake of stimulating; it is very easy for you to fall; so Xiao Bian suggests that you first understand your own exercise limit, and you can exercise yourself at the maximum speed. .
The amount of exercise should be suitable
Exercise on a treadmill, exercise time and exercise intensity also need to be determined according to your physical fitness and fitness needs; for example, if you need to use a treadmill to achieve weight loss, then it is recommended that you jog for more than 30 minutes; more than 1 Hours will consume protein; Xiaobian suggests that if you are aiming for weight loss, exercise intensity can be controlled in about 40 minutes. If you exceed it, there will be no benefit to the body but it will bring sports injuries.
Correct posture
Treadmill as an aerobic exercise, all parts of the body will be involved, if you say that I misplaced, such as running with a thoracic hunchback, or hands do not cross the handle, etc., greatly increased the pressure on the lumbar spine, once or twice better, In the long term, what will happen to lumbar muscle strain, etc.; Therefore, Xiaobian recommends that you exercise on a treadmill and must tighten your chest and tighten your back and back muscles.
Friends with poor joints use as little as possible
Although treadmill running boards are now soft, but the movements of the running will always bring impact to the knee, so Xiaobian advises you that if your knee and other bad friends are less suitable for treadmills, I suggest you use the elliptical machine. Magnetic exercise bikes and other fitness equipment.
Do not watch TV when running
I found that many friends like to watch TV on a treadmill. Although there is nothing serious about fitness, it greatly affects your attention. Friends who are familiar with treadmills are okay. If you are a novice friend, you will inevitably fall out of concentration; Therefore, Xiao Bian suggests that if you feel boring when running, you can put some relaxing music appropriately to ease boredom. It is better to have some rhythmic music, which can increase the fun of sports.
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