What are the safe usage methods and precautions for a treadmill?

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

2. Wear appropriate clothing, especially sports shoes, and be sure to choose a comfortable and fitting pair of sports shoes.

Before using the treadmill, check whether the placement of the treadmill is stable and whether the countertop is dry.

4. Before starting the exercise, stand with both feet on the foot pedals on both sides of the treadmill and clip the emergency brake clips onto the clothes. When everything is debugged and the treadmill starts to rotate, place your feet on the treadmill table. If it's your first time using it, you need to hold your hands on the handles on both sides.

5. When exercising, your eyes should look ahead and do not suddenly turn your head, let alone turn back, otherwise it will cause you to lose balance.

If your balance is not good, do not hold heavy objects while running.

7. Do not run backwards on the treadmill or perform dangerous actions.

At the end of the training, you need to let your heart rate drop below 120 beats per minute before pressing the stop button.

When getting off the treadmill, be sure to wait for the table to come to a complete stop, as many accidents occur at the end of the exercise.

If your weight exceeds 140 kilograms, don't "torture" the treadmill.

11. Novice users need to hold their hands on both sides to adapt to the running rhythm before they can let go and run freely.

Treadmill fitness methods:

First: Running.

Running can enhance lung capacity, exercise quadriceps, triceps, knee joint, foot joint ligaments, and small muscle groups. Firstly, assemble the rower and stand your legs forward and backward on the running belt. Hold or remove the grip with your hands, start the running belt with your feet, move your legs, and start running. Run slowly for about 15-30 minutes a day, which can consume 300 calories of body heat. Exercise 3-4 times a week to achieve fitness and weight loss goals.

Secondly, paddling.

Rowing exercises exercise the control ability of the latissimus dorsi, pectoralis major, abdominal muscles, and arm muscles, and has the effect of strengthening the chest, back, arms, abdomen, and legs. Exercise 3-4 times a week according to the following operation method, with 3 groups each time, repeating 15-20 times in each group. After four weeks, there is a significant effect.

Please refer to the following operation method:

1. There are three holes at one end of the rowing handle, which can be used to adjust the stretching weight. The higher the hole position, the heavier the weight, and vice versa. Users can adjust the weight to suit their own operation, especially ensuring that the hole positions are consistent.

2. Hook your toes onto the hook and hold the rowing handle with both hands.

3. When starting to use, sit on the cushion, bend your legs forward, and pull your arms from front to back until your legs are straight.