With the awakening of people's health awareness, various fitness clubs and fitness equipment are highly sought after. Among them, the YP-A9 Black Screen Single Function Treadmill has become the darling of the entire fitness equipment field because of its convenient operation and remarkable fitness effect.
Treadmills have many advantages, such as losing weight, improving cardiopulmonary function, strengthening muscle tissues in various parts of the body, improving body immunity, improving body movement functions and so on.
Although the entry barrier is low, you should pay attention to using a treadmill. We can't run around just like that. How to use the treadmill correctly? Let's take a look at the correct way to turn on the treadmill.
Kanglejia treadmill
1. Evaluate whether you are suitable to use a treadmill.
When exercising on a treadmill, the first thing many people think of is to go to the gym to apply for an annual pass, or immediately turn on the phone to buy their own treadmill. But before that, it is more important to conduct a rational assessment of your body and exercise status to see if the treadmill is suitable for you.
Because runners maintain the same speed, stride frequency and stride length for a long time when running on a treadmill, the pressure on the bones is high, and the joints are repeatedly worn out. Osteoporosis, arthritis, meniscus or ligament damage, and artificial joint replacement are not recommended Of runners use treadmills for training. (If you are obese and weigh more than 90kg, let's stay away from the treadmill.)
2. Have a certain understanding of treadmills.
With the development of technology, there are more and more functions on the treadmill, and there are countless instructions for use. However, even an experienced fitness coach uses less than 70% of the functions on the treadmill.
However, if you don't want to stand in front of a treadmill like Xiaobai, you must understand some basic functions before you can use it. As for those other than the basic functions, it is the same as the automatic trash can on the family economy car.
Running belt: the running area during exercise;
Anti-slip side guards: side guards fixed on both sides of the running belt, if necessary, you can stand on both feet to avoid danger;
Handrails: Speed and slope shortcuts are generally installed on the handrails on both sides for easy adjustment during running; and metal sheets for measuring heart rate to facilitate heart rate monitoring. Some new heart rate testers of treadmills are clipped to the ears separately;
Control panel: running training data selection, adjustment, data display are all on it;
Storage area: the plane or slot box on both sides of the control panel, don't dare to use it, this is for you to put things;
Safety lock: There is a connecting rope on the magnet or insert under the control panel, and the other end is a small clip, usually red or orange, which is clipped to the clothes. In the event of an accidental fall, the safety lock will be opened and the treadmill motor will stop running.
control panel
Display: sports mode, speed, heart rate test and other data;
Start/stop key: start or end the movement;
Speed/Slope shortcut keys: Those number buttons on the control panel can directly select speed and slope;
Speed/slope adjustment keys: "+""-" or up and down symbol buttons, used to adjust speed and slope;
Mode selection key: Some advanced runners have this function. Just like the filter function of an advanced camera, you can directly select your own sports mode based on the data set by the expert.
Kanglejia treadmill
3. Be prepared before running.
Running equipment:
1. Try to change into sportswear before running, don't wear jeans and leather shoes. Clothes should be comfortable to wear and suitable for sports. It is recommended to use cotton breathable sportswear.
2. It is recommended to choose running shoes or fitness shoes. At the same time, do not stick to the soles of foreign objects, so as not to wear the running board and running belt under the treadmill running belt.
3. Prepare a towel to wipe sweat in time.
Warm up: warm up before exercise, otherwise it is easy to cause thigh and calf muscle strain. Press leg, squat, stretch muscles, bend and stretch joints, etc. It can raise the temperature of muscles and make them softer.
After getting on the treadmill, you should start with a "dynamic" warm-up, such as walking slowly, jogging, and gradually increasing the amount of exercise, which usually takes 10-15 minutes. In addition, when getting off the treadmill, slow down gradually to avoid falling down due to dizziness.
Check the treadmill: Falling on the treadmill is not a trivial matter. For the safety of running, checking the treadmill is an essential part, especially when running in the gym. Runners need to ensure that the running belt is running normally, dry and not slippery; all adjustment keys on the control panel can be used normally; the safety lock is effective.
It is important to adjust the slope, speed, and running volume reasonably! The so-called treadmill damage to the knee joint is mainly because the running speed cannot keep up with the speed of the treadmill, so runners should not set the speed too fast; in addition, although some treadmills provide runners with multiple running modes, try to Adjust according to your own situation to get a better experience.
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