The treadmill VS outdoor run which is more suitable for you?

14:05 April 12, 2016

Source: guangzhou daily

Treadmill no wind resistance, can be set up 1% of the grade to compensate

When running on a treadmill for a long time should strengthen the lower limb muscle exercise more

Now, more and more people bought a treadmill in the home, and outdoor indoor exercise way which run on the oxygen consumption indicators such as close to the same biological and mechanical movement model, but there are some subtle differences. Two ways of how to choose? On a treadmill how to foster strengths and circumvent weaknesses, avoid injury? Running and sports experts to share their professional experience, suggested a treadmill can be set up 1% of the air resistance factor of slope compensation running outdoors, also points out that long habit in a treadmill to run outside to pay attention to the gradual transition, the best supplement for some special for lower limb muscle exercise.

Outdoor run: fresh fun but easy to stumble injured

Outdoor running is the most primitive way of exercise, just put on your running shoes.

Advantages, outdoor run to run to a different place, easy to let you get freshness and satisfaction, but also can feel how long ran, especially is getting closer and closer to the end of feeling can continue to produce incentive effect. Running outdoors also suitable for preparing to participate in the training of the race. Marathon runners, senior U.S. running coach Jeff said, required to master the rhythm, and segmentation strategy is very important, such as slow and sprint is different, it is difficult to simulate on a treadmill.

Defect, when the temperature is too hot or cold, rain and snow outside of the bad weather, such as lack of outdoor light at night, security is not good, run outside will be limited. Outdoor running easily fall, sprain, appear even more serious damage. Had won the champion of the marathon runner Michael ward said they mainly on the treadmill training, because running outdoors often change, time to watch, a false step could have broken skin or upon loss of teeth.

The treadmill: boring but can exercise the will

Running machine design in 0 ~ 20 kilometers per hour, many products can track exercisers running distance, calories, heart rate, etc.

Advantages, treadmill running with cushion damping device, such as compared to ordinary hard ground, can reduce the impact of body for being overweight, especially suitable for knee problem. On the treadmill exercise is not easy to cheat, consistent to the requirement of exercisers, is conducive to temper. Jeff said, running machine can set the accurate volume, also can let the exercisers in don't stop, don't slow down to eat and drink.

Faults, driven by motor to run, running stride length is not the same as outdoor running state of nature. Long-term running on a treadmill, exercisers lack of wind resistance in the state of the posture of the body upright, the pace of bounce, and cover to avoid the previous motor, step a little step, overall running is not natural, easy to make the body out of balance. Broke the American high school students, 5000 metres record of caitlin choque said, if long-term used to running on a treadmill, running outdoors after muscle, tendon and ligament is not adapt to the terrain, such as sharp, potholes, steps, etc., are vulnerable to injury. On the treadmill, you can't see the change of scenery, only the mechanical display panel, a fixed number of the beating, exercise is very monotonous, boring, many people lost interest in the exercise after a period of time. To this end, some treadmill product provides the function of watching TV. Jeff said, for some, the feeling of 1 km on a treadmill is equivalent to run a 10 km in the outdoor. Treadmill cost than outdoor running high, want to spend money on, take a place of two square metre (please make your own home prices), power consumption, and maintenance problems.

Suggestion: besides the treadmill exercise to lower limb muscles

Run outdoor wind resistance to a certain extent, and there is no air resistance on the treadmill run relatively easily. The runners Christine loew said, because the running on a treadmill without wind resistance, lower limb muscles of stability for the body of the exercise intensity is lower, compared with the outdoor running exercise intensity of gastrocnemius is bigger, on the treadmill exercise for a long time people suddenly to run outside, it's easy to have a calf muscle pain, tibial periostitis, Achilles tendinitis. Now the treadmill can adjust the slope between 0 ~ 20%, can simulate run uphill, the study found that 1% increased slope can compensate the wind resistance. In order to avoid injury, jock suggest running from indoor to outdoor will gradually transition, suggest running a short-range running outdoors, twice a week or two.

Jock said, when running in the outdoor, hamstring power lift cycle by completing the running legs, and exercise intensity is higher; On the treadmill, quadriceps power ground to get more exercise. Treadmill exercisers, therefore, need to supplement the hamstring exercise, pay attention to protect the ankle, enhanced the power of the ankle, exercise balance ability, such as standing on one leg in the pillow, can rotate the arm after stand firm, or with the contralateral hand stand feet.

For people who are on a treadmill, guangzhou senior fitness coach of the sun ', to give you suggestion according to the following method for lower limb muscle exercise:

Calf: tiptoe stands on the pedals or stairs, upper body, hold out a bosom to receive an abdomen is in an upright position with the calf muscles with lift heel, full calf muscle contraction. Do 4 groups, each group of 25 times, between group 1 minute to rest.

2. Hamstring: hold the wall stood, balancing a leg to stand straight, the other leg to keep legs motionless, slowly lift the calf for knee joint axis, then slow down. Do three groups, each group of 20, between group 1 minute to rest. To the leg tie sandbags can strengthen exercise effect.

3. Shares of adduction muscle, sartorius: to leg bind a sandbags as shuttlecock kicking action, can prevent the knee joint. Do four groups, each group of 25, between group 1 minute to rest. (reporter WuJunYi)