Introduction: Treadmill is a common fitness equipment in gyms and homes, and is known as the "king of aerobic exercise".
However, how long is the right time to run on a treadmill? This article will answer this question from a scientific point of view.
1. The benefits of treadmill running
Treadmill running can effectively exercise cardiopulmonary function, strengthen the cardiovascular system, improve metabolism, help lose weight, shape, improve sleep quality, and relieve stress.
2. Suggestions for treadmill running time
1. Use the treadmill for the first time
For those who use the treadmill for the first time, it is recommended to start with a short period of time, such as 20-30 minutes each run.
This is because treadmill running is different from outdoor running, and the treadmill has a certain cushioning effect and has less impact on the joints.
But when you use it for the first time, your body needs a process of adaptation.
2. Normal exercise time
For friends who have a certain exercise foundation, the treadmill running time is recommended to be between 30-60 minutes.
During this time period, the body can do sufficient aerobic exercise, burn fat, and achieve the effect of exercise.
3. Weekly frequency
Run 3-4 times a week, 1-2 days apart, to allow your body to get enough rest and recovery.
3. The impact of running too long or too short on the treadmill
1. The duration is too short
If the running time is too short, such as less than 20 minutes, the body's warm-up exercise is not sufficient, the cardiopulmonary function has not been strengthened, the heart rate has not come up, and the body's oxygen supply can not keep up with the demand of exercise.
2. The length is too long
If you run for too long, more than 1 hour, continuous exercise will consume too much sugar, protein, and fat, resulting in an overburden on the body.
If nutrition does not keep up, the body's negative nitrogen balance can lead to malnutrition.
Running for a long time may also increase the burden on the joints, especially the cartilage wear and tear of the knee joints, meniscus injury, and affect daily life.
Fourth, how to reasonably arrange the treadmill running time
1. Adjust according to your own situation
The running time should be adjusted according to factors such as individual fitness, athletic purpose, and age.
Young people and friends with a certain sports foundation can appropriately extend the running time, and middle-aged and elderly people, friends who use the treadmill for the first time should appropriately shorten the running time.
2. Increase the duration gradually
If you want to improve the effect of exercise, you can gradually increase the running time, but the increase time should not exceed 10 minutes at a time.
3. Listen to your body's signals
When running, pay attention to your body's reaction, such as difficulty breathing, dizziness, rapid heartbeat, etc., stop exercising immediately and seek professional advice if necessary.
Summary: The appropriate amount of time to run on the treadmill depends on the individual's situation.
Only by arranging the running time reasonably and running scientifically can we achieve the purpose of healthy exercise.