With the national fitness wave and the popularity of home treadmills, more and more fitness enthusiasts buy treadmills at home to exercise and maintain health. The so-called “work to do good things must first sharpen its tools”, if only use a treadmill to run, can be too wasteful. Today I will teach you two ways to efficiently use the treadmill for fitness, and develop the functions of the treadmill at home to the maximum. Let’s take a look.
01 Mountain walking style
We all know that treadmills can simulate mountaineering by adjusting the slope value. “Mountain walking” as a relatively basic exercise mode of treadmill training, it is very suitable for friends who have not received professional running training and use the treadmill for the first time.
Use the specific method of “mountain walking” : First find the position of the slope adjustment button on the treadmill, and figure out the training intensity corresponding to different slope values. At the beginning, the slope can be adjusted to the middle slope of the ground, which is convenient for our muscles to enter the state of exercise. After the early warm-up, our bodies gradually adapt to and can easily cope with the current intensity of exercise under the slope, and gradually adjust the slope value of the treadmill, so as to further train our cardiopulmonary function and muscle strength.
Note that when we carry out “mountain walking” training, we should maintain a moderate posture naturally and slightly forward, the arms swing naturally during the movement, the knee joint does not have to be locked, pay attention to the order of the foot when landing, and make full use of the cushioning power of the arch to prevent the knee from being too impacted and damaged. In addition, the chest should not be excessively raised, and the leg should be kept at the maximum span backward to avoid lower back injury. Early use of treadmill training friends, do not feel that “climbing slowly” is very simple, as long as everyone can find after the experience, the difficulty is not small. In fact, treadmill training has a feature, each increase in the degree of difficulty, our leg muscle fiber participation will be greatly improved, and it will require more aerobic and anaerobic systems to participate. This is also one of the reasons why the treadmill can fully train the aerobic and shape the muscles of the hips and legs.
If the former is an entry-level training mode, “high-intensity interval full speed” is a short, high-intensity treadmill training mode. “High-intensity interval full speed run” pays great attention to the timeliness of training, and the short-time high-intensity training mode can accelerate the increase of the β-endorphin value in our plasma, which can make us produce a pleasant mental state. “High-intensity intermittent full speed running” is a popular way of fitness nowadays, generally 20 to 60 seconds of full speed running 20 to 60 seconds of rest such a cycle, which can allow us to achieve the effect of Qi and blood circulation and enhance physical fitness. Why is the training effect of “high intensity interval full speed running” better? This is because running at full speed requires high muscle strength and joint coordination throughout our body. At the same time, we need to have good heart and lung function and maintain the balance of the body’s core muscles. Although the “high-intensity intermittent full speed run” exercise is better and faster, it also means that it is more vulnerable to injury, so if you want to carry out the “high-intensity intermittent full speed run” training mode, be sure to do several groups of warm-up training first, so that the whole body joint muscles are preheated into the state of motion, which can greatly reduce the sports injury. In addition to the above two exercise modes, there are quite a lot of fun and interesting fitness ways for us to explore. If you have a treadmill handy, put on some running shoes right away.
Post time: Jan-01-2025