Men should be aware of these precautions when using a treadmill!

Do you know the precautions for men to use treadmills? Exercise is the most basic way to keep healthy. Many friends like fitness and will use treadmills to exercise. Health experts remind you that treadmill exercise requires a certain way and method. Next, I will give you a detailed introduction to the precautions for treadmill exercise.

Different speeds for different groups

1. If you just want to walk slowly, it is recommended to walk at a speed of 4 km/h to 6 km/h. Slow walking is generally more suitable for relaxation exercises after exercise or exercise for pregnant women.

2. The speed of 6 km/h to 8 km/h is suitable for brisk walkers. This speed is most suitable for those who don’t like running, or for lazy people who just want to sweat without getting too tired. This speed is also more suitable for people with poor athletic ability to jog, and has a better effect on improving lung capacity.

3. Speeds above 8 km/h are more suitable for people who exercise regularly. For those who need to lose fat urgently, it is best to reach this speed during aerobic running exercises. It should be noted that if your physical condition is not suitable for high-intensity exercise, you should never choose fast running. Please exercise under the advice of a doctor or a coach.

The intuitive significance of heart rate

Heart rate is a data that you must always pay attention to when running. This data can directly reflect your exercise status and the results you can achieve.

1. The best heart rate range for aerobic exercise is calculated by the formula: (220-age)×60%/80%. For example, if you are 20 years old, then 120 to 160 heart beats per minute is your best exercise heart rate fluctuation. In other words, if you maintain running within this range, it is most conducive to fat burning and strengthening the cardiovascular system.

2. When running, remember not to let your heart rate exceed your maximum heart rate: 220-age. If it exceeds, please slow down immediately and let your heart rate return to normal rhythm to avoid accidents.

The above are the issues we need to pay attention to when we exercise on a treadmill. Everyone's physical condition is different. When exercising on a treadmill, you need to choose the treadmill exercise method that suits you best according to your physical condition. Only scientific exercise can make you healthy.