When Sports Use Treadmills, Avoid These 5 Amateur Mistakes

For those of you who exercise routinely such as running or walking or walking fast, of course, you become lazy when the weather does not support. You don't need to worry, you can still use a treadmill at home or go to a gym. However, don't let you make a variety of mistakes using the following treadmill, yes.

The problem is not to make the body healthy, just exercise with a treadmill without being careful can make the body hurt and even injured.

Various mistakes when using a treadmill

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

Although it makes it easier for a person to exercise, the fact is that many people are actually wrong when using a treadmill. So, the risk of injury while exercising with this tool is also still common. Well, so you avoid injury, you should avoid a variety of wrong habits when you use a treadmill, such as:

1. Don't warm up first

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

Doing warm-up exercises do not need to belong, you can still do it even if you are busy or in a hurry. Just take about 5 to 7 minutes with a twisted ankle, kicking, and knee-high legs.

2. Wear shoes that are not suitable

When you want to exercise not only is the body heating important, the choice of shoes must also be considered. There are many types of shoes for sports. Walking and running often makes the heel shoes wear out. So, choose special sports shoes to run with extra cushioning insoles to protect the heel and leg bones from injury.

3. The eyes are focused on the feet

When running or walking, the movement will focus on your feet. Well, that does not mean that your eyes continue to look down. This mistake you often unwittingly do. Posture lowering your head down when using a treadmill can cause you to lose balance. As a result, the risk of falling will be even greater.

In addition, the portur also provides tension in the neck and shoulder muscles which can reduce oxygen intake for the body. This condition can make you tired quickly.

So what do you do? Position your body standing tall with your eyes pointing forward. Also make sure to keep your shoulders level with your feet, so that your body is not too lean forward.

4. Stand close to the treadmill monitor

Many people are worried that they will miss a step when using a treadmill, so choose to stand close to the monitor. When the treadmill starts moving, standing near the monitor can limit your movements. When you try to step back or forward, your posture will change.

As a result, the hips down will protrude backward. If your position and posture are not corrected immediately, the body's balance can be disrupted. The movement of the right hand with the foot may not be in rhythm. To avoid this, you can mark on the base of the treadmill, for example with tape or duct tape so that your body position and distance stand still.

5. Hold on to the side of the treadmill

Holding on a treadmill might help you stay balanced. Unfortunately, this will reduce the burden on the legs if you continue to do so. This means that fewer calories will be burned.

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

So, it's best to position your arm next to the body when the engine starts to run and while on a leisurely walk. As you move faster, you can bend your arms to become a 90-degree angle.

6. Step too far

Stepping shorter and faster is better than stepping too far. Step shorter, allowing you to concentrate better and make muscles burn more calories. While going too far, it can interfere with concentration, body balance, and can make you fall.

7. Exercise desperately

When using a treadmill, you may feel challenged by people around you to increase speed. You may increase speed, as long as it's done gradually. Being too fast at the beginning can make you quickly weak. You may feel a faster heartbeat and less pain or pain in the muscles after exercise. If you continue to do it, your body will become sick instead of fresh.

So, set your pace back in training. Start by warming up, relaxing, and brisk walking according to increasing speed and starting to jog. Jog for one to three minutes then lower the speed. Then, go back to brisk walking for 3 to 5 minutes and continue to jog for one to three minutes.

Besides adjusting speed, also set your training schedule. Reporting from Prevention, Benjamin Figueroa, 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 a week.

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