Menopause

7 amateur mistakes when you use the treadmill

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For those of you who regularly exercise such as running or taking a leisurely walk or brisk walking, of course, you will be lazy when the weather is not supportive. You don't have to worry, you can still use treadmill who is at home or going to a place fitness . However, do not let you make various mistakes using treadmill the following, yes.

The problem is not to make the body healthy, but exercising on a treadmill without being careful can make the body sick and even injured.

Various mistakes when using treadmill

What, treadmill that? Treadmill is a tool fitness which is used to run or walk without moving. This tool is equipped with features of speed, heart rate meter, distance traveled, and the number of calories burned.

Even though it makes it easier for someone to exercise, the fact is that many people actually get it wrong when using it treadmill . So, the risk of injury when doing sports with this tool is still common. So, so that you avoid injury, you should avoid various wrong habits when you use a treadmill, such as:

1. Don't warm up just yet

Warm-up exercises are an important activity before you start any sport, including running or brisk walking treadmill. Its function is to prepare muscles to be more flexible, increase the elasticity of connective tissue, and gradually increase the heart rate. That way, warm-up exercises can prevent the muscles from becoming sore or injured after use.

Doing warm-up exercises does not need to be long, you can still do it even if you are busy or in a hurry. Simply spend about 5 to 7 minutes using circular ankle movements, kicking movements, and lifting your legs to knee-highs.

2. Wear shoes that do not fit

When you want to exercise, not only is your warm-up important, your choice of shoes should also be considered. There are many types of shoes for sports. Walking and running often wear out the heel in the shoe. So, choose special sports shoes for running with extra cushioned soles to protect the heel and toe bones from injury.

3. Eyes focus on the feet

Source: VeryWell Fit

When running or walking, the movement will focus on your feet. Well, that doesn't mean your eyes keep staring down. You often do this mistake without realizing it. Posture of bending the head down when using treadmill can cause you to lose your balance. As a result, the risk of falling will be even greater.

In addition, these portures also put tension on the neck and shoulder muscles which can reduce oxygen intake to the body. This condition can make you tired quickly.

So, what should I do? Position your body upright with your eyes pointing forward . Also make sure to keep your shoulders level with your feet, so that your body doesn't lean too much forward.

4. Stand close to the monitor treadmill

Source: VeryWell Fit

Many people worry that they will miss a step when using it treadmill , so choose standing close to the monitor. When treadmill starting to move, standing near the monitor may limit your movement. When you try to move back or forward, your posture changes.

As a result, the hips will protrude downwards. If you do not correct the position and posture immediately, the balance of the body can be disturbed. Movement of the right hand with the leg may be out of sync. To avoid this, you can put a mark on the base treadmill , for example, with tape or duct tape to keep your body position and distance from standing.

5. Hold on to the sides treadmill

Source: VeryWell Fit

Hold on treadmill maybe it can help you to stay balanced on your feet. Unfortunately, this will reduce the strain on your feet if you continue to do so. This means that you will burn fewer calories.

Hold on to the side treadmill can also change posture and create tension in the neck muscles, shoulder muscles, and arm muscles. This posture can make the body bend over and eventually cause back pain.

So, it's best to keep your arms at your sides when the machine starts running and when walking leisurely. As the movement accelerates, you can bend your arm so that it is at a 90 degree angle to the elbow.

6. Set foot too far

Source: VeryWell Fit

Taking shorter and faster steps is better than taking your feet too far. Taking shorter steps allows you to concentrate better and allows your muscles to burn more calories. While going too far, it can interfere with your concentration, balance, and can make you fall.

7. Exercise tooth and nail

When using treadmill You may feel challenged by those around you to pick up speed. You may increase the speed, as long as it is done gradually. Too fast at the beginning can make you weak quickly. You may feel your heart beat faster and less sore or sore muscles after exercise. If you continue to do so, your body will become sick, not fresh.

So, reset your pace in training. Start with a warm-up, a leisurely walk, and a brisk walk as your speed increases and start jogging. Do jogging for one to three minutes then slow down. Then, go back to brisk walking for 3 to 5 minutes and continue with jogging for one to three minutes.

Apart from regulating your pace, set your training schedule as well. Reporting from Prevention, Benjamin Fegueroa, a fitness expert at Fox Rehabilitation recommends that high-intensity exercise should be done two or three times a week. Meanwhile, moderate intensity training is done three or five times a week.


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7 amateur mistakes when you use the treadmill
Menopause

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