With the awakening of people's health awareness, various fitness clubs and fitness equipment are highly sought after, among which Kanglejia treadmill has become the darling of the entire fitness equipment field because of its convenient operation and remarkable fitness effect.

Treadmill has many advantages, such as weight loss, improving heart and lung function, strengthening muscle tissue in various parts of the body, improving body immunity, improving body movement function and so on.

Although the entry barrier is low, the use of treadmill should be paid attention to. We can't just run around with the power on. How to use the treadmill correctly? Let's look at the correct way to turn on the treadmill.

1. Assess your fitness for the treadmill.

When exercising with a treadmill, many people's first thought is to go to the gym to get an annual card, or immediately open the phone to buy their own treadmill. But before that, it is more important to make a rational assessment of your body and movement status to see if the treadmill is right for you.

Because runners maintain the same speed, stride frequency and stride length for a long time running on the treadmill, the pressure on the bones is large, and the joints are repeatedly worn, and it is not recommended to use the treadmill for training for runners with osteoporosis, arthritis, meniscus or ligament damage, and artificial joint replacement. (If you are obese and weigh more than 90kg, stay away from the treadmill.)

2. Have a certain understanding of the treadmill.

With the development of technology, the functions of the treadmill are more and more, and the instructions for use are countless, but even experienced fitness coaches use less than 70% of the functions on the treadmill.

However, if you do not want to stand in front of the treadmill like Xiao Bai, you must understand some basic functions in order to use. As for those other than the basic functions, it is like the automatic garbage can in the family economy car.

The area of running during exercise;

Anti-slip side guard: side guard fixed on both sides of the running belt, if necessary, you can stand on both feet to avoid danger;

Handrail: Speed, slope shortcuts are generally installed on both sides of the handrail, easy to adjust when running; And metal sheets to measure heart rate, so that it can be easily monitored, and some of the new heart rate testers for treadmills clip separately to the ear;

Control panel: the data selection, adjustment and data display of running training are all on it;

Storage area: the plane or slot box on both sides of the control panel, do not dare to use, this is for you to put things;

Safety lock: There is a connection cord on the magnetic disc or insert below the control panel and a small clip, usually red or orange, on the other end, which clips to the clothing. In the event of an accidental fall, the safety lock will be opened and the treadmill will stop running.

Control panel

Display: movement mode, speed, heart rate test and other data;

Start/stop key: start movement or end;

Speed/Slope shortcuts: Those numeric buttons on the control panel that directly select the speed and slope;

Speed/slope adjustment key: "+""-" or up and down symbol button, used to adjust the speed and slope;

Mode selection key: Some advanced runners have this feature. Just like the filter function of advanced cameras, you can directly choose your own motion mode based on data set by experts.

3. Prepare before you run.

Running equipment:

1. Try to change into sports clothes before running, do not wear jeans and shoes. Clothes should be comfortable to wear and suitable for exercise. Cotton breathable sportswear is recommended.

2. It is recommended to choose running shoes or fitness shoes. At the same time, the sole should not be stuck with foreign bodies, so as not to wear the running plate and running belt under the treadmill running belt.

3. Prepare towels to wipe off sweat in time.

Warm-up: Do a good job of warm-up activities before exercise, otherwise it is easy to cause thigh and calf muscle strain. Leg press, squat, stretch muscles, bend and stretch joints, etc. It raises the temperature of the muscles, making them softer.

After getting on the treadmill, start with a "dynamic" warm-up, such as walking slowly, jogging, and gradually increasing the amount of exercise, which generally takes 10 to 15 minutes. In addition, when getting off the treadmill, you should gradually slow down to avoid falling due to vertigo.

Check the treadmill: Falling on the treadmill is no small thing. In order to run safely, 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 does not slip; All adjustment keys on the control panel can be used normally; Safety lock working.

Reasonable adjustment of slope, speed, running amount is very important! The so-called treadmill causes damage to the knee joint, mainly because the running speed can not keep up with the speed of the treadmill, so the runner should not set the speed too fast; In addition, although some treadmills offer a variety of running modes for runners, try to adjust according to your own situation to get a better experience.