The correct way to run flat on a treadmill and what to note

The correct way to run flat on a treadmill and precautions

　　Introduction: Choosing the exercise intensity that suits you is also a problem that people often ignore. Generally, heart rate can be detected on a treadmill. Generally, the target heart rate should be calculated by following the card formula, that is, the target heart rate [(220-age)-static heart rate]×(50%-70%)%+static heart rate. Static heart rate is the number of pulse beats in a quiet state in one minute. If it exceeds the target heart rate, the exercise intensity needs to be adjusted, otherwise some exercise damage will be caused.

　Some people are accustomed to running while they are running. If you are used to arching your back with your chest and arching your back, the body's center of gravity will increase the pressure on the lumbar spine, which will cause lumbar spine strain over time. In addition, the impact force of the oscillation when running on the ground will be almost 5 times the weight of your body. The forward leaning of the center of gravity will bring greater impact to the legs and feet joints, and discomfort will occur over time. Therefore, when exercising on the treadmill, you must tighten your abdomen and tighten the waist and back muscles.

Incorrect swinging of your arms will also cause physical discomfort. Do not swing your arms left and right, which will cause the center of gravity to swing left and right, which will have an adverse impact on the knee joints. On the treadmill, you must tighten your abdomen and tighten your waist and back muscles. When exercising, you should swing your arms back and forth.

　　Someone runs with a particularly loud noise, which is very likely to be directly landing with the soles of your feet. The reaction force facing the ground will be transmitted to the spine and brain through the bones. This is why some people feel uncomfortable after exercising on a treadmill. The arc transition from the heel to the soles of your feet should be followed and the ground should be landed as gently as possible.

　　Choose the intensity of exercise that suits you is also a problem that people often ignore. Generally, heart rate can be detected on a treadmill. Generally, card formulas should be followed to calculate the target heart rate, that is, Target heart rate [(220-age)-static heart rate]×(50%-70%)%+static heart rate, static heart rate is the number of pulse beats in a quiet state in a minute. If you exceed the target heart rate, you need to adjust the intensity of your exercise, otherwise it will cause some exercise damage.

　　In addition, you should also pay attention to breathing adjustment and timely hydration, preferably one exhaled in three steps and one inhaled in three steps. When you have nothing to do, you should drink some boiled water, pure water or electrolyte drinks of 10-16 degrees, which is beneficial to heart health.

Editor: Network