Kɔmɔn Tredmil Mistek ɛn Aw fɔ Avɔyd Dɛn

Di tredmil na di tin we pipul dɛn lɛk pas ɔl na ɛni fitnɛs fasiliti. I izi fɔ go de, i de wok fayn, ɛn i nɔ de mek di wɛda nɔ go insay. Bɔt, fɔ jɔs prɛs 'Start' nɔ de gi garanti fɔ gud wokɔt.

Infakt, bɔku pipul dɛn we kin go jim kin mek mistek dɛn we dɛn kin mek wit bayɔmɛkanikal we kin mek dɛn nɔ gɛt bɔku kalori, we kin mek dɛn wund mɔ, ɛn we kin mek dɛn gɛt fitnɛs ples. If yu de rɔn pan ay-ɛnd Kɔmɛshɔnal Tredmil na di jim ɔ kɔmpakt yunit na os, fɔm impɔtant.

Insay dis gayd, wi de no di mistek dɛn we yu kin mek na tredmil ɛn gi advays dɛn we yu kin du fɔ fiks dɛn, ɛn mek shɔ se ɛvri stɛp we yu tek kin kɔnt.

1. Di 'Rail Hugger': Hol di Handrails

Dis na di nɔmba wan ɔfens we dɛn kin si na jim ɔlsay na di wɔl. Di Mistek: Fɔ ol di handrɛl ɔ kɔnsol we yu de waka ɔ rɔn, bɔku tɛm we yu de sɛt di inklin tu ay.

Wetin mek i bad:

• Cheating the Burn: We yu ol, yu de ɔflɔd bɔku pan yu bɔdi wet. dis kin ridyus di kalori we yu de spɛn bay 20-25%.

• Poor Posture: I de fos wan hunching posishun, we de mek yu sholda ɛn bak pen.

• Sef: I de chenj di we aw yu de waka, ɛn dis de mek yu gɛt mɔ prɔblɛm fɔ trip.

Di Fiks: Sɛt di spid ɛn inklin to wan lɛvul usay yu go ebul fɔ balans ɛn nɔ ol am. Yuz yu an dɛn! We yu swing yu an dɛn, i de kɔntra-rɔta yu hip dɛn ɛn bɔn mɔ ɛnaji.

2. Pos Posture ɛn 'Tɛks Nɛk'.

Di Mistek: Fɔ luk dɔŋ na yu fut ɔ luk fon we de rɛst na di kɔnsol fɔ di wan ol wokɔt.

Wetin mek i bad: Yu bɔdi de fala yu yay. We yu luk dɔŋ, dat kin mek yu sholda dɛn slɔp ɛn i kin mek yu sɛnt fɔ graviti go bifo. dis de put strεs we nכ nid pan yu nεk εn spayna (dεn kin kכl am plεnti tεm 'Tεks Nεk').

Di Fiks: Kip yu ed ɔp ɛn yu yay bifo. Imajin se wan string de pul di tap pat pan yu ed go na di siling.

Pro Tip: Na wi Best Treadmills gɛt ay-lɛvɛl displei ɛn ergonomic kɔnsol dizayn fɔ ɛnkɔrej wan rayt, natura l rɔn pozishɔn.

3. Sɛtin dɛn we nɔ fayn fɔ spid ɛn inklin

Di Mistek: Fɔ stat tumɔs fast ɔ fɔ sɛt di inklin tu stip bifo di bɔdi rɛdi.

Wetin mek i bad:

• Tu Fast: I de mek yu ɔvastrid (land wit yu fut tu fa bifo yu bɔdi), we de sɛn shɔk wev tru di shin ɛn ni.

• Tu Stip: I de strɛch di Akilis tɛndon ɛn di lɔwa bak.

Di Fiks we Dɛn Fiks:

• Fɛn Yu Pas: Yu fɔ land wit yu fut dairekt ɔnda yu hip, nɔto bifo dɛn.

• Smɔl smɔl: Nɔ rɔn na 0% inklin (we rili izi pas fɔ rɔn na do bikɔs briz nɔ de blo). Set am to 1% fɔ wan rial beslayn, ɛn inkrisayz smɔl smɔl.

4. Skip di Wom-Ap ɛn Kul-Dɔn

Di Mistek: Jomp pan di mashin, hit 6.0 mph wantɛm wantɛm, ɛn jomp ɔf di sɛkɔn we di tayma hit ziro.

Wetin mek i bad: Kɔl mɔsul dɛn kin strɛs ɛn kray. Di Havad Mɛdikal Skul bin tɔk se if yu wam yu mɔsul dɛn fayn fayn wan, dat kin mek yu blɔd vesel dɛn big, ɛn dis kin mek shɔ se yu mɔsul dɛn gɛt ɔksijɛn fayn fayn wan bifo yu tray tranga wan. Bɔt if yu stɔp wantɛm wantɛm, dat kin mek blɔd gɛda na yu leg, ɛn dis kin mek yu ed tɔn.

Di Fiks:

• Wom-Up: Spend di fכs 3–5 minit dεm fכ waka wit brisk paz (3.0–3.5 mph).

• Kul-Dɔn: Spend di las 3 minit fɔ slo smɔl smɔl fɔ mek yu at rit bak to di lɛvɛl we yu de nia fɔ rɛst.

5. Lak fɔ difrɛn difrɛn tin dɛn (Di 'Ɔtopaylɔt' Mɔd) .

Di Mistek: Fɔ du di ɛksaktɔl sem 30 minit rɔn wit di sem spid, ɛvride.

Wetin mek i bad: Mɔtalman bɔdi na mashin we de adap. I kin bi efyushɔn kwik kwik wan pan ripit wok dɛn, we min se yu kin bɔn smɔl kalori we yu de du di sem wokɔt as tɛm de go. Dis de lid to di dreaded 'fitness plateau.'

Di Fiks: Miks am!

• De 1: Long, slo distans.

• De 2: Hil intaval (ay inklin, waka paz).

• De 3: Spid intaval (HIIT).

Yu nid mashin we de gi difrɛn difrɛn tin dɛn? Eksplɔrɔ wi Treadmills Catalog we gɛt mɔdel dɛn wit wokɔt dɛn we dɛn dɔn program bifo tɛm we dɛn mek fɔ mek yu bɔdi de gɛs.

Dɔn

Di tredmil na pawaful tin, bɔt lɛk ɛni tul, i nid fɔ sabi fɔ yuz am fayn fayn wan. We yu lɛf di hanrɛl dɛn, mek yu kɔntinyu fɔ tinap fayn, ɛn chenj di we aw yu de du tin, yu kin chenj wan 'bɔring rɔn' to wan dinamik, bɔdi-chenj wokɔt.

Fokus pan di kwaliti we yu de muv, nɔto jɔs di kwantiti fɔ di mayl dɛn. Yu jɔyn dɛn go tɛl yu tɛnki, ɛn yu rizulyt go bɛtɛ.

Yu rɛdi fɔ ɔpgrɛd yu trenin ɛkspiriɛns? Kɔntakt wi tide fɔ lan mɔ bɔt wi arenjmɛnt fɔ ay-pafɔmɛnshɔn tredmil dɛn we dɛn mek fɔ sef ɛn fɔ lɔng tɛm.

Kwɛstyɔn dɛn we dɛn kin Aks Bɔku tɛm (FAQ) .

K: Wetin mek a kin fil diziz afta a dɔn kɔmɔt na di tredmil?

A: Bɔku tɛm, dis kin apin bikɔs pɔsin kin stɔp tumɔs wantɛm wantɛm. We yu de rɔn, yu leg mɔsul dɛn de pɔmp blɔd bak to yu at. If yu stɔp wantɛm wantɛm, da blɔd de kin gɛda na yu leg, ɛn dis kin mek yu blɔd prɛshɔn go dɔŋ. Ɔltɛm du 3-5 minit kul-dɔwn wok.

K: I bɛtɛ fɔ rɔn fast ɔ pan inklin?

A: Dɛn tu gɛt bɛnifit. inklin de bil trεnk na di glut dεm εn di hamstring dεm εn i de lכw impak. Spid de bil di at ɛn di blɔd ɛnjɔymɛnt ɛn di fast-twitch mɔsul fayba dɛn. Wan balans rutin inklud ɔl tu.

K: Wetin na di korekt we fo step komot fo tredmil?

A: Nɔ ɛva jomp pan bɛlt we de muv. Slow di mashin dɔŋ te i stɔp, dɔn step ɔf. If na imejensi, stradul di sayd rel dɛn fɔs, dɔn nak di imejensi stɔp bɔtin.

K: A fɔ wɛr patikyula sus fɔ tredmil rɔn?

A: Yɛs. Wear running shoes wit gud kusɛn ɛn sɔpɔt. Nɔ yuz flat-sol shuz (lɛk lifting shuz) ɔ snik we dɔn pwɛl, bikɔs i kin mek yu jɔyn dɛn gɛt mɔ impak.