Precautions Use Fitness Equipment

Initial use
In the initial use motorized treadmill before standing next to familiarize yourself with how to control it - such as start, stop and speed regulation, remember to run the former must bring that belt clip controller connected with people in order to be able to fall after the controller down leaving the treadmill stops. And so you become familiar with before you can use. Then stand treadmill plastic skid plate on both sides, with both hands, grasp the handrail, the machine open to the 1.6 to 3.2 km / h low speed, the body stand up straight, look forward, with one foot on the running belt "Bo "a few times, try to relax; Then stand treadmill belt together with their movement. In the sense of adaptation and slowly increase speed 3-5 km / hour. At this rate for about 10 minutes, then slowly let the machine to stop. Never used for the first high-speed operation, to prevent falls.
Warm-up
No matter how fast you are traveling to, best to have to do stretching exercises. Warm easier to stretch the muscles, so the first 5 to 10 minutes onto the warm up. Then stop doing stretching exercises in accordance with the following methods - 5 times, each leg every time 10 seconds or more time to do it again after the end of the workout.
1 down the stretch knees slightly bent, the body slowly bend forward your back and shoulders relaxed, hands try to touch the toes. Hold for 10 to 15 seconds, then relax. Repeat three times.
2. Hamstring stretch sitting on the seat cushion clean, put one leg straight. The other leg inward to fit snugly against the inside of one leg straight. Try a hand to touch the toes. Hold for 10 to 15 seconds, then relax. Repeat 3 times for each leg.
3 legs and feet Achilles tendon stretch two hand on the wall or a tree standing, one foot in the rear. Keeping legs straight and the heel to the wall or a tree tilted. Hold for 10 to 15 seconds, then relax. Repeat 3 times for each leg.
4 left quadriceps stretch to help the wall or table to master the balance, then the right hand stretched back, grab right ankle pull slowly to the hips until you feel the front of the thigh muscles are tense. Hold for 10 to 15 seconds, then relax. Repeat 3 times for each leg.
5 sartorius muscle (thigh muscle) stretch relatively feet, knees outward sit down. Hands, grasp the direction of the feet to the groin pull. Hold for 10 to 15 seconds, then relax.
Exercise
15-20 minutes of exercise is a good way to save time. On the treadmill at 4 - 4.8 km / hour speed warm-up for 5 minutes, then add 0.3 kilometers per 2 minutes / hour speed increments until you feel a certain speed continuous motion 45 minutes will be very challenging. Fixed about 1 km walking pace, and record the time spent. This may spend 15-25 minutes. To 4.8 km / hour speed walking, one kilometer away at around 20 minutes. You can easily do this a few times, you can gradually increase the speed for 30 minutes so you can get a good workout. Stroll workout routines in front, and my heart to be clear: You can not impatient, this form of exercise for your own life, health, rather than overnight Serve magic. Exercise frequency: the goal is 3-5 times / week, 15-60 minutes each exercise. It is best to develop according to their physical condition is good exercise schedule, rather than according to their own preferences to exercise, you can adjust the speed and movement time to master the exercise intensity. The above content is for reference only, specific situation, please seek professional advice.
Clothing
You just need a good pair of shoes, and suggested the use of running shoes or gym shoes. Meanwhile soles do not stick a foreign body, avoid putting foreign objects into the treadmill carry wear running board and taken off the treadmill belt. Clothes should be comfortable and suitable for sports, suggested the use of breathable cotton sportswear.
In addition, exercise before you have the necessary understanding of their health status, in order to make their own exercise program, it is recommended to consult a doctor or professional, maybe you can get a multiplier effect.