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    how to use your bftfitness treadmills

    Release time:2017-07-13 09:56

              Running on a treadmill is a great form of aerobic exercise, and can help you burn calories and improve your overall health. While it might seem that a treadmill simply involves running, you should learn how to safely use one before you begin your workout. Using the proper form, knowing that your gait and stride are a little different when running on a treadmill, and using safety features will help you avoid serious injury. Finding more creative routines can help you maximize your workout and keep you engaged in your exercise plan. Make sure you talk to your doctor before beginning any exercise routine.
     
    Warm up your joints and muscles by walking before running
     

    1.Warm up your joints and muscles by walking before running. 
     

              Your joints and muscles work best when they’re warmed up for about 5 minutes. Get your blood flowing by walking at a slow pace on a slight incline, such as at a 2% incline. This will help you avoid injuries such as muscle strains or tears.
     

    Build up your speed gradually.
     

    2.Build up your speed gradually. 

     
              After warming up for a few minutes, increase your speed to a light jog. After 5 minutes, increase your speed slightly. Proceed to increase speed until your pace is a sprint, then gradually decelerate in 5 minute intervals.
     

    Build up your speed gradually.
     

    3.Vary speed and distance training days.
     

              Switching up your workout routine will help you keep interest and avoid doing any damage to particular muscle groups. If you focus on speed training and you try to run at a full sprint on one day, focus on the distance the next. Sprint for five to 20 minutes on your speed day, then jog for 20 to 60 minutes on the next day. Remember to begin and end your workouts with walking to warm up and cool down.
     
    Avoid grabbing the handrails.
     

    4.Avoid grabbing the handrails. 
     

              Holding onto the handrails will take some of your body weight off the muscles of your legs and core. This will burn fewer calories and give you less intense of a workout. If you need to take a break, bring the belt to a stop and step off for a minute.
     


    Finding More Creative Workouts
     

    Walk with your hands above your head



    1.Walk with your hands above your head. 


              Raising your arms above your head while speed walking can improve your workout and maximize the number of calories you burn. It raises your heartbeat, making your workout more challenging, and strengthens your upper-body. Try moving your arms up and down with each stride in addition to holding them above your head for an extended period of time.
     
    Add upper-body exercises to your treadmill workout.
     

    2.Add upper-body exercises to your treadmill workout. 

     
              Consider including an upper-body routine with your treadmill workout by using the handrails to do chest presses and triceps presses.Turn the belt off, or step off the belt onto the treadmill’s side tracks.
     
     
     
    Walk sideways.
     

    3.Walk sideways. 

     
              When you’ve gotten the hang of walking normally on a treadmill, consider lateral walking exercises, or walking with a slow side shuffle. Position yourself sideways on the belt and side-step at a speed of 1 to 1.5 miles per hour. Use a handrail as you begin your shuffle to help keep balanced.
     
     

    Walk backwards


    4.Walk backwards. 

     
              Start off walking normally on the treadmill. Make sure the speed is set to less than 2.5 miles per hour. Turn by keeping hold of the rail on the side you’re turning into as you did when you shifted into a side shuffle. Reach for the other side rail and grab hold to keep your balance as you pivot from the shuffle position to backwards walking position.
     
     
    Consider enrolling in a class or purchasing a treadmill workout video.
     

    5.Consider enrolling in a class or purchasing a treadmill workout video.


              Check to see if there are any treadmill classes available at your local gym. If you enjoy social settings, classes can help you stay engaged in your exercise routine. If you have a treadmill at home, look into workout videos, which offer challenging and unexpected ways of using a treadmill set to a pace and order designed by a fitness professional.

     

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