Contents:
- Medical Video: 5 most common treadmill mistakes
- Various errors when using treadmill
- 1. Don't warm up first
- 2. Wear shoes that are not suitable
- 3. The focus of the eye to the foot
- 4. Stand close to the monitor treadmill
- 5. Hold on to the side treadmill
- 6. Step foot too far
- 7. Exercise desperately
Medical Video: 5 most common treadmill mistakes
For those of you who exercise regularly such as running or walking leisurely or brisk walking, of course it becomes lazy when the weather does not support. You don't need to worry, you can still use ittreadmill who is at home or going to the place fitness. However, do not let you make various mistakes usingtreadmill the following, yes.
The problem is not to make the body healthy, just exercising on a treadmill without being careful can make the body sick and even injured.
Various errors when using treadmill
What the heck, treadmill that? Treadmill is a tool fitness which is used to run or walk without moving. This tool is equipped with speed features, heart rate meter, distance traveled, and the number of calories burned.
Although it is easier for someone to exercise, in fact many people are actually wrong when usingtreadmill. So, the risk of injury while doing sports with this tool is also still common. Well, so that you avoid injury, you should avoid various habits that are wrong when you use a treadmill, such as:
1. Don't warm up first
Warm up exercise is 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 heart rate. That way, warm-up exercises can avoid muscles becoming sick or injured after being used.
Doing warm-up exercises does not need to be long, you can still do it even if you are busy or in a hurry. Just take about 5 to 7 minutes with the movement of twisting your ankles, kicking movements, and lifting your legs to knee height.
2. Wear shoes that are not suitable
When you want to exercise not only to warm up the body that is important, the choice of shoes must also be considered. There are many types of shoes for sports. Walking and running often makes the shoes part of the heel wear out. So, choose special sports shoes for running with extra cushioning soles to protect the heel and leg bones from injury.
3. The focus of the eye to the foot
When running or walking, the movement will focus on your feet. Well, that doesn't mean your eyes keep looking down. This error is often done without realizing it. The posture bows its head down when usingtreadmillcan cause you to lose balance. As a result, the risk of falling will be even greater.
In addition, the port also provides tension to the neck and shoulder muscles which can reduce oxygen intake for the body. This condition can make you tired quickly.
So what should I do? Position the body standing upright with the eyes pointing forward. Also make sure to keep your shoulders parallel to your feet so that your body is not too forward.
4. Stand close to the monitor treadmill
Many people are worried that they will miss the steps when using treadmill, so choose to stand close to the monitor. When treadmill start moving, standing near the monitor can limit your movements. Saat you try to back or forward, your posture will change.
As a result, the hips down will jut back. If you don't correct your position and posture immediately, your body's balance can be disrupted. Movement of the right hand with the foot may not be in rhythm. To avoid this, you can mark the base treadmill, for example, with tape or duct tape so that your body position and distance are still awake.
5. Hold on to the side treadmill
Holding ontreadmill maybe it can help you stay balanced. Unfortunately, this will reduce the burden on your feet if you continue to do so. That is, fewer calories will be burned.
Hold on to the side treadmill can also change body posture and create tension in the neck muscles, shoulder muscles, and arm muscles. This posture can make the body become bent and eventually cause back pain.
So, you should position your arms on the side of the body when the engine starts and when walking relaxed. When the movement gets faster, you can bend your arms to become a 90 degree elbow angle.
6. Step foot too far
Stepping shorter and faster is better than walking too far. Stepping shorter, allowing you to concentrate better and make muscles to burn more calories. While going too far, it can interfere with concentration, body balance, and can make you fall.
7. Exercise desperately
When using treadmill You may feel challenged by people around you to increase speed. You may increase speed, as long as it's done in stages. Too fast at the beginning can make you weak quickly. You may feel the heart beat faster and less muscle aches or pains after exercise. If it continues to do, your body actually becomes sick, not fresh.
So, set your speed back in practice. Start by warming up, walking leisurely, and walking fast according to increasing speed and starting to jog. Jog for one to three minutes then lower the speed. Then, do the brisk walk for 3 to 5 minutes and continue jogging for one to three minutes.
In addition to managing speed, also set your training schedule. Reporting from Prevention, Benjamin Fegueroa, a fitness expert at Fox Rehabilitation recommends high-intensity exercise should be done two or three times a week. Meanwhile, intensity training is being carried out three or five times in a week.
