Running is a very popular exercise method nowadays. Everyone knows that there are many benefits of running. It can help lose weight, shape the body, enhance the cardiopulmonary function, and also train the willpower. There are runners everywhere in parks, playgrounds, and highways. Also, many people choose to run on a treadmill. So, what are the advantages of treadmill running compared to outdoor running?
Throughout the year, rain or shine. Outdoor running allows you to breathe fresh air and is more fun, but it is highly affected by the weather. Briefly speaking, it's windy in spring, extremely hot in summer, severely cold in winter, and the remaining autumn is so short that it seems to pass in the blink of an eye. And there is air pollution all the time. While indoor treadmill running is not affected by the weather and is easier to develop the habit of insisting on running.
Less joint damage. Why do long-distance runners have to run on a plastic track? The reason is shock absorption to protect the knee joint. It is a well-known fact that treadmills have good shock absorption functions. Of course, you need to choose a stable treadmill and not a shaky one. In addition, a reasonable plan will allow treadmill running to keep the impact force applied to the joints within a healthy and reasonable range.
Easy to monitor data. Monitoring heart rate and calorie consumption is the most basic function of a treadmill. If we are not professional athletes or patients in need of rehabilitation, these two functions fully meet our needs for using the treadmill. We can pay attention to our heart rate changes at any time and observe the calorie consumption.
Although the entry threshold for running is relatively low, there are also particularities in using a treadmill. It's not just about plugging it in and then running around randomly. How to use a treadmill correctly? Let's take a look at the correct usage method of the treadmill!
Treadmill Usage Tutorial. Today we come to share the usage of the treadmill. The treadmill can train our cardiopulmonary function and at the same time increase the endurance of our lower limb muscles.
When using the treadmill for the first time, hold the handle of the equipment slightly with both hands and place both feet on the pedals on both sides of the conveyor belt. Turn on the equipment, step up one foot first and then the other.
Both feet are in the middle of the running belt for walking training. After stability is achieved, one hand can be gradually released and hold the handle with one hand lightly. After full adaptation, both hands can be released and the speed of the running belt can be gradually increased.
When running, the core should always be tightened, abdomen tucked in, chest out, lower jaw slightly retracted, the upper body remains stable and does not shake, shoulders relaxed, both arms bent at the elbows and swing naturally. The feet land with the heel first and gradually transition to the toe pushing off. The breathing remains uniform, inhale deeply with the nose and exhale deeply with the mouth.
For some people with a large body weight or those who are not accustomed to running exercises, we can also use walking for training. When training, keep the speed fixed and use the rise and fall of the slope to adjust the intensity of the exercise.
When training with the treadmill, holding the part of the sensor on the handle with both hands will show our exercise heart rate. The exercise heart rate is the most direct indicator for measuring the intensity of cardiopulmonary exercise. For the general fitness population, controlling the heart rate at an intensity of 120-140 beats/minute can not only improve the cardiopulmonary function but also be beneficial to the consumption of fat.
