Get Safe When Running

For busy office workers, a treadmill is time-saving and effective fitness partners. But the United States MSN website recently published reports, treadmills have now become the arch-criminal resulting in sports injury.According the United States federal consumer product Commission data show, every year about 50000 people due to the use of treadmills, fitness ball, rope skipping, dumbbells, sports equipment and injured by the treadmill, which caused by injury accounted for the vast majority of, thousands of people would walk into the hospital emergency room. Oberserving them, the most common injury is fall from a treadmill.In fact, the treadmill also needs to use certain skills. Beijing Phyllis health club fitness coach Liang pointed out that the treadmill is prone to injury, mainly because of incorrect use, common use errors:Not warm up. On the treadmill before the warm-up, otherwise easily lead to the thigh, calf muscle. The leg press, squat, stretching the Muscle Flexor extensor, joint can improve muscle temperature, so that the muscles become softer. After walking, jogging on a treadmill from" dynamic" begins with a warm-up, and gradually increase the amount of exercise, this process usually takes 10 to 15 minutes is appropriate. Besides, under treadmill should also gradually slow down, to avoid a sense of vertigo and fall.Speed set too fast. Use the treadmill must first understand the limits of their own movement. Using the treadmill must first understand their limits of movement. If the manual does not follow to go up, the speed is fast, easy to appear the rhythm does not follow to go up situation, fall easily, this is" newbie" often encounter problems.Excessive movement. During locomotion on a treadmill time, you should according to the movement, intensity of purpose. Jog for half an hour or more will burn fat, more than 1 hour will be consumed protein. Therefore, if it is to lose weight for the purpose, movement time is too short, should not be too long, 40 minutes is appropriate, otherwise easy exhaustion, resulting in sports injury.Also need to be reminded, running, aerobics, body are involved when running Hanxiong arched, or has been leaning on the handle, not only not have the effect of exercise, but also increase the pressure of the lumbar spine, a long time it will cause a strain of lumbar muscles. So, during exercise on a treadmill must tighten the waist abdomen and chest, back muscles.Beijing Sport University exercise physiology, Dr. Wang Jun, also pointed out that in an interview with "Life Times" reporter, the end of the treadmill machine hard, impact on the knee, likely to cause knee injury. Therefore, the joints were the best use of the treadmill.A lot of people like to watch TV while running, this will distract you, and would hurt, especially those who are not familiar with the operation of the treadmill, as well as greater intensity of exercise. If you feel boring, when running may listen to some light music. Studies have shown that the fast-paced music can improve campaign effectiveness, increase the sport fun. 800x600 Normal 0 7.8 Å 0 2 false false false EN-US ZH-CN X-NONE MicrosoftInternetExplorer4 /* Style Definitions */ table.MsoNormalTable {mso-style-name:nh<; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman","serif";}

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