What is a Treadmill Desk?

Treadmill is a kind of fitness equipment for home and gym, and it is the simplest one in today's home fitness equipment. It is the best choice for home fitness equipment. In 1965, Tanteli, the Nordic Finland, gave birth to the world's first home treadmill. The designer changed it based on the principle of the speed belt.

Treadmill

Mechanical treadmill

The mechanical treadmill relies on the friction of the runner's feet and the running belt to run.

Treadmill speed considerations

Treadmills, which are divided into mechanical treadmills and

1. Clean the body regularly and the dust under the body. It is recommended to wipe gently with a soft cotton cloth. Do not use acid cleaners.

2. Check regularly for any foreign objects between the walking belt and the running board; such as chewing gum, small creatures, etc. If foreign objects are found, they should be removed immediately.

It is recommended to lay a special sports mat under the treadmill; on the one hand, it can eliminate running noise and protect the floor; on the other hand, it can effectively prevent dust and foreign objects from entering the motor box or between the running belt and the running board.

1. Regularly check the tightness of the walking belt and whether there is any deviation.

2. Regularly check the emergency braking function of the treadmill to ensure safety and effectiveness.

3. Apply silicone oil regularly between the running belt and the running board; make sure the running belt runs smoothly.

How to use the treadmill to eat something before the most scientific training. Fasting exercises can easily lead to exercise-induced anemia. Drinking a glass of juice before exercise or eating a banana will allow you to exercise vigorously, but do nt eat junk food, such as fried doughnut.

Choose a quick start mode: A good running opportunity presets a set of programs. When you run, you only need to enter data according to the prompts, you can choose different exercise methods, such as "fat reduction mode", "cardio-pulmonary function mode", "climbing mode ","

Weight loss: 30 to 40 minutes

Because the consumption of body fat begins after half an hour to forty-five minutes of moderate intensity exercise, you must control the time and speed when using a treadmill. It is best to set the time to 30 to 40 minutes. If you need to do other exercises, you can reduce the time but it is better not to be less than 20 minutes. The speed setting varies depending on gender. The best for men is 6.5 km / Hours, and women's best at 5.5 km / h. And pay attention to the arm swing when running, do not lean on the armrest, because this can consume more energy, and more natural and safe.

Cardio training: speed 5-9 slope 0% -10%

If you decide to practice your own heart, it is best to consult a sports medicine specialist first. Set a target heart rate for yourself based on his recommendations. Generally, when you

1. Persistence is a basic prerequisite for fitness. Running is also a method of exercising will. Long-term persistence has laid the foundation for fitness success. This is not just the persistence of this action, but a persistence of our consciousness, and it is this persistence that makes our healthy bodies.

2. Make a habit of recording kilometers. Many have the function of recording distances. When we have run a certain distance, if we ca nt keep up, then record the distance traveled today, so that we will have a reference, as long as Tomorrow we can surpass this record to indicate progress. Keeping daily records, we can discover our fitness laws and physical changes, and at the same time we will experience the joy of success.

3. We need to get on the treadmill with a happy mood. The passionate mood also has a very good effect on our exercise. This is a kind of joy in our heart. At the same time, we can run while listening to music.

4. Master the running speed. Our running speed is directly related to whether we can continue to run for a long time. Generally speaking, the speed of running at the beginning is too fast, which will cause our patience to plummet. If we want to continue for a long time, we need Decrease your speed at the beginning, and then continue to exercise at this speed.

First, security

In terms of safety, the only thing you need to pay attention to when running indoors with a treadmill is the balance of people. After some people run off the treadmill, they will have

15 minutes fast: If you have time, try this. Jog for 3 minutes, then increase speed and hold for 2 minutes (if you feel breathless at the end). Walk for 30 seconds. Repeat this process again, but reduce the jogging time to 2 minutes and the fast running time to 3 minutes. Walk for another 30 seconds. Repeat again. Finally, take a short walk to calm you down.

Speed Maniac: Jogging alternately for 30 seconds and walking for 30 seconds, so warm up for 6 minutes. Then increase the speed a little, run for 30 seconds and walk for 30 seconds. Keep this 30/30 rhythm and increase the speed a little each time you run. Repeat this cycle until you just can't stand it.

Running distance: Adjust the speed so that you feel comfortable running. Run for 2 minutes, then walk for 1 minute. Repeat this 2: 1 ratio three times. Then increase the running ratio: run for 3 minutes, walk for 1 minute. Repeat three more times. At the end of the training session, press 2: 1 twice, then 1: 1 twice.

Energy saving transformation of treadmill by inverter

For SAJ treadmill

For ordinary bodybuilders and even most coaches, when using a treadmill, generally only 70% of the functions of this precision instrument can be used, and the other 30% of the functions are not commonly used by us and are little known. of.

Several elements of choosing a treadmill

1. 1. Safety. For safety, the first requirement is to have a passive safety magnetic lock function, that is, once your body detaches from the running platform, you can quickly stop the running belt to prevent serious accidents. Secondly, the most important thing is active safety assurance, which requires that the speed of the motor of the treadmill is stable and that the speed does not occur suddenly and suddenly. At present, most well-known domestic brands of treadmills use imported motors from Taiwan or the United States, and pass

   Many people have treadmills at home and run barefoot. The vibration of the treadmill can cause unnecessary damage to the joints of the legs, the soles of the feet sweat, and it is easy to slip; wearing thick socks can achieve a certain shock absorption effect, but after all Socks do not have the elasticity of sports shoe soles and cannot replace the role of sports shoes. Therefore, when running on a treadmill, it is best to wear a pair of jogging shoes. The jogging shoes are lighter than ordinary shoes and the soles are relatively soft, which is suitable for use on a treadmill. If not, ordinary sports shoes are also possible, but choose a lighter one, and the bottom should not be too thick.

   1. Before exercising in any fitness club, you must do a physical test. If you have a history of illness or drug allergies, you also need a doctor's certificate. Safety is always the first priority.

   2. Wear the right clothes, especially

      15 minutes fast: If you have time, try this. Jog for 3 minutes, then increase speed and hold for 2 minutes (if you feel breathless at the end). Walk for 30 seconds. Repeat this process again, but reduce the jogging time to 2 minutes and the fast running time to 3 minutes. Walk for another 30 seconds. Repeat again. Finally, take a short walk to calm you down.

      Speed Maniac: Jogging alternately for 30 seconds and walking for 30 seconds, so warm up for 6 minutes. Then increase the speed a little, run for 30 seconds and walk for 30 seconds. Keep this 30/30 rhythm and increase the speed a little each time you run. Repeat this cycle until you just can't stand it.

      Running distance: Adjust the speed so that you feel comfortable running. Run for 2 minutes, then walk for 1 minute. Repeat this 2: 1 ratio three times. Then increase the running ratio: run for 3 minutes, walk for 1 minute. Repeat three more times. At the end of the training session, press 2: 1 twice, then 1: 1 twice.

      Hill Climbing: Gradually increase your running speed until you feel relaxed. Run for 3 minutes. Then increase the slope of the treadmill to 2 degrees and run for 1 minute; then increase to 4 degrees and run for 1 minute. Reduce the slope and easily run for 1 minute. After increasing to 4 degrees, run for 2 minutes. In this way, the slope runs for 2 minutes and the flat run for 1 minute.

      1. Reasonable use of the slope adjustment function on the treadmill

      Almost all treadmills have a slope adjustment function, which adds new fun to the user's running on the treadmill, but many runners believe that this slope adjustment is no different from running on flat ground. This view is wrong. In fact, there are still differences between them. According to the experimental results of experts, when our slope adjustment is increased by 5 degrees, the heartbeat increases by 10-15 times per minute. The slope can effectively increase the intensity of the muscular running exercise. But at this time you need to be careful not to exceed 80% of your total heart rate. In addition, the use of large steps at medium speed can also achieve a good hip-lift effect.

      2. Don't jog on a treadmill with walking speed

      When running on a treadmill, if it is the speed of walking, use walking exercise, remember not to jog at this time, pay attention to cooperate with the swing of the elbow joint when walking. Another thing to note is that when running on a treadmill, when running at a speed of less than 5km, the heart rate does not meet the standard of running sports, your calorie consumption is not enough, and it is not easy to achieve the effect of our treadmill exercise. One point needs attention.

      3. Don't take small steps on a treadmill

      The jogging speed is about 6-8km, which is also the best speed for jogging. In this speed range, you can jog on the treadmill. Although the speed is not fast, it is very effective. This is also the favorite of most runners. speed. But remember, do nt use small strides to exercise, because small strides make our heart rate drop, we do nt consume enough calories to achieve the effect of exercise.

      1, mistakenly believe that the longer the running time, the better

      No matter what you do, pay attention to a degree. The best results can be obtained at this degree. When you exceed this degree, you can't get the desired fitness effect, and sometimes it can be counterproductive. The same is true of treadmill weight loss exercises. When we are running, our body produces lactic acid. If we exercise for a long time, a large amount of lactic acid will accumulate, which will cause symptoms such as muscle soreness and fatigue and muscle spasm. Not only that, if you exercise for a long time, you will feel tired the next day, and your physical condition cannot be recovered, which will affect your work efficiency.

      2, mistakenly believe that the greater the intensity of running exercise, the better

      Some friends who are eager to achieve weight loss through treadmill exercise, mistakenly believe that the greater the intensity of exercise, the better the effect of weight loss. In fact, it is not that the higher the intensity of running on a treadmill, the better the effect of weight loss.

      1. The head is naturally placed when running, and the shoulders and the body are slightly tightened. During the running, do not raise your legs too high;

      2. When running, pay attention to reduce the damage to the knee joint. The main points to note are: when running on the treadmill, when the foot touches the treadmill, keep the knees slightly bent, and remember not to be too straight, such a running process will Reduce the damage to the runner's knee joint. In addition, during the running, relax your arms as much as possible, and don't be overly nervous.

      3. Keep the waist upright, but it should not be too straight.

      4. During the running, the muscles are a little tighter. Keep the torso of the body while paying attention to cushion the impact of the feet. The correct way is: during the running, the heel first falls on the treadmill treadmill, and then runs from The heel of the person rolls onto the sole of the foot. The purpose of this operation is to reduce the damage to the ankle.

      1.Patients with heart disease, because the speed of the treadmill is difficult to control, right

      1. Turn on the power only after confirming that the treadmill is installed in full accordance with the installation instructions. Be careful not to block the plug on the wall when placing it for easy insertion.

      2. Plug the power cord into a power outlet with a safety ground. The power supply is dedicated. If the power cord is damaged, please purchase it from your dealer.

      3. The treadmill is an indoor device. Do not use it outdoors. The place is clean and flat, pay attention to moisture, and do not place the treadmill on things such as thick carpets, so as not to affect the air circulation in the lower part of the treadmill. The electric treadmill is a special device. Do not modify it for other purposes.

      4. Do not wear too large or too loose clothes during exercise to prevent safety accidents caused by hanging on the electric. It is recommended to wear running shoes or gym shoes with rubber soles.

      5. Do not remove the protective cover casually. If it is opened for maintenance, please unplug the power cord first.

      6. When using the electric treadmill, please do not let children approach to prevent danger.

      7. If you are using the treadmill for the first time, please remember to hold the handrail with your hand until you feel comfortable before you can release the handrail.

      8. If the electric treadmill suddenly accelerates or the speed of the treadmill increases automatically due to a problem with the electronic watch system, immediately remove the safety lock on the electronic watch and the electric running machine will stop immediately.

      9. When the electric treadmill is not in use, you should unplug the power cord and close it.

      10. Minors should be accompanied by an adult when using the electric treadmill.

      First: running.

      1. Abdomen: Exercise for diabetes:

      The brain sends out messages during physical and physical labor, consuming the fat layer in the abdomen. Medical research has proven that this is also a good way to reduce the risk of diabetes. Because substances released by fat cells can interfere with the production of insulin, regular physical exercise has become an "over-the-counter" treatment for mild type 2 diabetes.

      2. Joints: Running reduces joint burden

      The nutrients in articular cartilage do not come from blood vessels, but from synovial fluid produced by cells above the cartilage. The reason that jogging can provide sufficient synovial fluid for the knee and hip joints is because each step of the human body causes the cartilage to "suck" the synovial fluid and then press it out again. In addition, regular running helps reduce the burden on the thigh joints because the enhanced muscle tissue can better support the joints.

      3. Brain: exercise activates brain thinking

      Exercising regularly can help you develop your brain and active thinking. Active movement of human muscles can send a message, prompting the human brain to produce a protein, which is medically named brain-derived neurotrophic factor BDNF. The body needs this protein to promote new nerve growth and to establish neural connections. When people reach middle age, if they exercise 40 minutes twice a week, the chance of developing Alzheimer's disease will drop by about 60%.

      4. Skin: Exercise increases heart blood circulation

      The heart's "pumping" speed increases during physical activity, which improves blood circulation and imports more oxygen, which in turn delivers more nutrients to the cells and makes the skin ruddy.

      5. Heart: Jogging for Hypertension

      When jogging,

      1. According to research, it is found that running on a treadmill consumes about half less physical energy than running on the road, that is, the best exercise effect is obtained with less physical energy consumption.

      2. Many multi-functional treadmills have a variety of built-in running programs. You can choose different exercise methods according to your own situation to achieve the maximum exercise effect.

      3. If you are exercising with a double-layer treadmill, then because it has a relatively good shock absorption function, it can effectively reduce the knee injury due to the impact of running when landing.

      4. The exercise on the treadmill is not affected by outdoor weather conditions, and the treadmill can continue to exercise regardless of wind or rain; in addition, running exercise indoors will also be protected from the effects of outdoor sand weather and the temperature is too cold or The effects of overheating. In other words, the fitness environment of the indoor treadmill is relatively stable.

      1. Regularly clean and scrub the area under the treadmill. When cleaning the bottom of the treadmill, remove the entire rack and completely clean the bottom area of the treadmill. This is because when we use the treadmill, the dust and dirt on the soles of the shoes will be brought to the bottom of the treadmill by the treadmill running belt, which will accumulate a lot for a long time.

      2. After using the treadmill every day, it is best to wipe the inside of the running belt and the running board from the front with a dry towel. If you do not wipe, it will easily cause the treadmill to malfunction. This is mainly because if the dust between the running belt and the treadmill is not cleaned for a long time, this dust is likely to stick to the front and rear rollers of the treadmill, making the running belt The increased resistance and friction increase eventually cause the treadmill to malfunction.

      3. Clean the surroundings of the treadmill once a day so that there is no dust and debris around the treadmill. The reason to clean the surroundings of the treadmill is mainly because when people are running, frictional static electricity will be generated between the treadmill belt and the treadmill. Static electricity will absorb the dust around the treadmill, which will contaminate the dust around the treadmill. If you do nt clean it up, you will accumulate more.

      1. Warm up for 10 minutes and enter the state of exercise

      Walk slowly for 5 minutes, and then gradually transition to a stride and brisk walking. The brisk walking time is also 5 minutes. The main goal in the process of striding fast is to let each muscle of the body participate in the movement through the large swing of the upper limbs and the movement of the thighs, and each nerve quickly enters the state of movement. At the same time, there is also a good opportunity to adjust the pace, posture and breathing during the warm-up phase.

      2. Jog for 20 minutes to activate each muscle

      After about 10 minutes of warm-up, the muscles of the body were activated, and each nerve was in an excited state. When jogging, you must increase the slope of the treadmill to about 10 °. Many people will misunderstand that exercising on a treadmill with a slope will make the calves thicker and the calf muscles will develop laterally. In fact, it is the exact opposite. The reason is that the calf muscles are pulled upwards, which not only does not make the calves thicker, but also makes the calves slender. If, after entering the jogging stage, we are still running on a treadmill with a slope of 0 °, the moment we reach the ground with our feet empty, we will have a great impact on our knee cheekbones.

      3.Running at a medium speed for 20 minutes

      1. Do not warm up. Warm-up activities should be done before getting on the treadmill, otherwise it is easy to cause strains in the thighs and calves. Pressing the legs, squatting, stretching the muscles, flexing and stretching the joints can increase the temperature of the muscles and make them softer. After getting on the treadmill, you should start with a warm-up such as jogging, jogging, and gradually increase the amount of exercise. This process is usually 10-15 minutes.

      1. The speed setting is too fast. The first step to using a treadmill is to understand your limits. If the physical strength cannot keep up and the set speed is fast, it is easy to keep up with the rhythm and fall easily. This is a problem that novices often encounter.

      2. Excessive exercise. The time and intensity of exercise on the treadmill depends on the purpose of the exercise. Jogging for more than half an hour consumes fat, and more than an hour consumes protein. Therefore, if the purpose is to lose weight, exercise time should not be too short or too long, 40 minutes is appropriate.

      3. Running is aerobic exercise, and the whole body will participate in it. If you include the chest and back or keep holding the handle while running, not only will it not have the effect of exercise, but it will also increase the pressure on the lumbar spine. Over time, it will cause lumbar muscle strain. .

      4. Many people like to watch TV when running, which will distract you and cause injury if you are not careful, especially those who are not familiar with the operation of the treadmill.

      I. The problem lies in the method of use

      Many people's fitness posture is not correct, running skills are not well grasped, and their whole body

      1. Preparation before running

      Do proper preparation exercises before running, so that the body enters the state before exercise, and it is not easy for joints,

      1. When starting the treadmill, it is best to step on both sides of the feet, and then step on the running belt after starting.

      2. At the beginning, the speed changed from slow to fast, warm-up exercise was started first, and gradually accelerated.

      3. When running, it is best to swing your arms and do not rest on the armrests. This is not conducive to the whole body participating in aerobic exercise, the exercise effect is not so good.

      4. If there is a safety buckle port on the treadmill, it is best to keep the safety buckle on your body when running, so as to avoid injuries caused by not being able to stop the treadmill in time when running fast. (Unplug the safety buckle and the treadmill will stop automatically)

      5. The correct posture for running should be to abdomen and chest. It may be a bit difficult at first, but after a long time, with the correct running posture, it will help a lot in shaping the body.

      6. When the treadmill is stopped, the speed should also be from fast to slow, so that the body has a process of reflection, so that when you get off the machine, people will not feel dizzy. If you stop running and get off the treadmill, you will feel a sense of dizziness, which can easily make you fall.

      The first mini game of running exercise: predict running time game.

      Before starting a running workout, each runner participating in the game writes his predicted running time. For example, you predict that the time to run 1,000 meters is four minutes, and then write this time and distance on the paper. After the individual predicts his running time, he starts the running exercise test. At the time of detection, a candidate counts the time. The final result is the champion with the smallest difference between his actual running time and the predicted running time.

      The second mini game of running exercise: Chase running exercise game

      After the warm-up exercise, the runners lined up for relaxed running exercises, and then every short period of time, the last of the team sprinted towards the first of the running team. This sprint is not a full-force sprint. This cycle can be repeated several times.

      The Third Running Game: Running Game

      This mini game of running exercise can be performed by one person, which is different from the two running mini games above that require multiple runners. The chase time running exercise game refers to: plan a route and time for running exercise, and then run the exercise according to the plan. After completing the planned running route, when you return, speed up the time and try to advance home Some, that is, completing the planned running route in less time than expected, as if racing against time.