Run for Your Life: The Health Benefits of Treadmills角逐你性命:健康的益处跑步

Improve your heart’s health?改善你的心健康的影响? Lose a few pounds?输几磅? Or simply become more active?或者干脆更加活跃? If that is your goal, then maybe it’s time for you to do some exercise.如果你的目标,那么也许小的时候,你做一些工作. But where do you start?但如果你开始?

No matter how good our intentions are, we really can’t force ourselves to commute three or four times a week to the gym.再好的意愿,我们真的不能勉强通勤每周三或四倍的禁令. What with our hectic lifestyles, increased work loads, and various other commitments, we simply don’t have such luxury as time.我们有什么紧张的生活方式,增加工作负荷等各项承诺,我们根本没有这种奢侈的时间. As a result, our exercise routines suffer, which, of course, points only to one thing – our health.由于例行演习的痛苦,当然只能点一点健康.

For this reason, Americans, young and old alike, are trying to search for solutions to their exercise dilemma.为此,美国人,老少咸宜,正设法寻求解决他们进退两难演习. They are looking for specifically one that will fit into their demanding schedules yet still afford them with a quality workout with positive results.他们正在寻找一个明确的时间表,但仍要求它们放入带给他们品质编制了积极成效. The answer, of course, is the ever-present treadmill.答案当然是永远存在跑步.

Scientific Facts科学事实

Experts agree that physical activity need not be strenuous in order to be beneficial.专家认为体力活动无须剧烈为了有利. In fact, only moderate amounts of daily physical activity are recommended for people of all ages.事实上,只有适度的体力活动量每日推荐老少皆宜. Too much can lead to injuries, menstrual abnormalities, and bone weakening.太可导致受伤,月经异常、骨骼弱化.

Among American youths aged 12-21 years, almost half admit to not being vigorously active on a regular basis美国12-21岁的青少年当中,几乎半数不积极主动承认有定期

14 % of young people report that they engage in no recent physical activity14%的年轻人报告说,他们没有从事体力活动近日

This inactivity trend is more common among females (14%) than among males (7%).这一趋势是较为常见的女性无所事事(14%)比男性(14%). Among black females, 21% are inactive, while white females only comprise 12%.其中黑人女性,21%是闲置,而由白人女性只有12%.

As age or grade in school increases, participation in all types of physical activity declines strikingly由于年龄或年级在校增加,参加各种体育活动跌幅惊人

Of all high school students, only 19% are physically active for 20 minutes or more, five days a week, in physical education class各高中生中,只有19%是肢体主动为20多分钟,每周5天,体育课

Between 1991 and 1995, daily enrollment in physical education classes dropped form 42 percent to 25 percent1991年至1995年,每日报名表格体育课下降42%至25%

Well designed school-based interventions directed at increasing physical activity in physical education classes have been shown to be effective设计校本增加体力活动干预针对体育课已证明是有效

Social support from family and friends has been consistently and positively related to regular physical activity从社会支持、家庭和朋友,一贯积极体力活动与经常

Though not the be-all and end-all of everything, engaging in physical activity does have effects that can be very beneficial to your health.虽然不是生活的全部和最终所有的一切,从事体力活动是否有效果,可以给你的健康非常有益. First, it helps build and maintain healthy bones, muscles and joints.首先,它有助于建立和保持健康的骨骼、肌肉和关节. Not only that, but it has a direct effect on weight control, building lean muscles, and fat reduction.不仅如此,它直接影响控制体重,建设精干肌肉、脂肪减少. Physical activity can also prevent or delay the development of high blood pressure and helps reduce blood pressure in some adolescents with hypertension.体力活动可以预防或延缓发展,有助于降低血压高血压有些青少年高血压.

If physical education doesn’t do the job (especially if you’re no longer schooling), then engage in physical activity at home by your own initiative.如果没有做好的体育(特别是如果你不再上学)然后从事体力活动在家自己主动. Home exercise equipment, such as treadmills and stationary bikes, have been known to produce the same effects as running or walking outside.民政工作的设备,如跑步机、固定自行车、历来作为办出同样的效果,或步行之外.

A study published in the Journal of the American Association showed that treadmills easily outpaced an exercise bicycle, a rowing machine, and a cross-country skiing machine.研究刊登在<美国商会JOURNAL显示跑步容易赶不上演习自行车、划艇机一、越野滑雪机. The study was conducted with a group of volunteers at the Milwaukee Veterans Administration Hospital.这项研究进行了一批志愿者在密尔沃基荣民医院管理. The volunteers were made to do a series of workouts on different machines, each time exercising at what felt like the same intensity.做志愿者作了一系列操灌入,每次感觉好像在什么行使同一强度.

To measure the number of calories burned, researchers used a special device.测量烧多少卡路里,研究人员用一种特殊装置.

Dr. Martin Hoffman of the Medical College of Wisconsin found that “the treadmill allowed the individuals to burn as much as 200 calories per hour more than the bicycle ergometer, which came out having the lowest energy expenditure.”马丁的霍夫曼博士威斯康辛医学院发现"跑步允许个人多地燃烧如每小时超过200卡路里的自行车,其中有一出最低能量消耗."

The #1 Choice in Home Exercise Equipment#1选择回家的健身器材

As a home exercise equipment, the treadmill presents both convenience and affordability in one neat package.作为国内健身器材,跑步既方便和负担一包整齐. It’s not as expensive as other home exercise equipment and yet it produces very nearly the same positive results.它没有那么贵家运动器材和其他尚未产生十分积极的结果几乎相同. Not only that, but the treadmill has always been a favorite among exercise enthusiasts, whether they do their exercises at home or in the gym.不仅如此,一向喜爱跑步的运动爱好者之间,无论他们在家中或在体育馆练习.

Using a treadmill to exercise and burn down calories is very simple, even the most un-sporty individual can do it.用跑步机运动,烧毁热量非常简单,即使是最联合国潇洒个人可以做到. Why?为什么? Because a treadmill requires nothing more form you than doing something that you’ve been doing for most of your life – WALKING.因为跑步形式而已,需要你做事比你一生所做的大部分-走路.

“They will probably always be the Number 1 item because they appeal to the two most popular forms of exercising – walkers and runners,” said Communications Director for the Sporting Goods Manufacturers Association Mike May."他们有多少,恐怕永远是一两个项目,因为他们呼吁最受欢迎的运动-游园和运动员说:"通信的体育用品制造商协会主任麦克.

According to the annual consumer survey of the Sporting Goods Manufacturers Association, more than 45 million Americans currently use treadmills today, either at home or in a gym.据调查,每年消费的体育用品制造商协会目前超过4500万美国人利用跑步机今天,无论是在国内还是在体育馆. They are even more popular than stationary bikes (considered as the Number 2 choice), stair machines, ellipticals, and rowing machines.他们甚至较固定自行车(2数量视为选择),楼梯机,ellipticals、划船机.

Perhaps, what makes treadmills really stick among the mass of exercise and fitness enthusiasts is that it can guarantee a consistent workout in all seasons and in all climates.也许更令真的坚持跑步锻炼和健身的群众爱好者,是可以保证一致编制在所有季节和所有气候. With a treadmill, you do not have to think about common running worries, such as weather conditions – too hot, too cold, too windy, too wet, too humid, and so on.以跑步,你不用担心运行共同思考、例如天气太炎热、太寒冷、太风、太湿、太潮湿,等等. Treadmills provide a means of exercise that is “just right.”跑步运动提供了手段就是"恰如其分"

Why Treadmills?为什么跑步?

Your goal when engaging in physical activity is to burn down calories and keep yourself physically fit and healthy.你当从事体力活动的目标是,保持自己身体热量烧毁强身健体的目的. Compared to just 500 calories per hour on the exercise bike, the average medium-intensity treadmill workout burned 700 calories per hour.比起刚每小时500卡路里的运动自行车、一般中等强度跑步做运动烧每小时700卡路里. Dr. Hoffman said that one reason for this difference is the amount of muscle mass that is used in both exercises.霍夫曼博士说,这种差别的原因之一是肌肉量,都使用质量练习. Apparently, when you walk or run on a treadmill, you use more muscles than you do on a bike, stationary or otherwise.显然,当你走路或跑跑步,肌肉比你多运用你骑着单车固定与否.

The greatest benefit of treadmill exercise is burning calories.平板运动的最大好处就是燃烧热量. However, it is not the only reason why you should consider this type of workout.不过,这并不是唯一的原因,你应该考虑这种编制. For people with certain health conditions, engaging in vigorous physical activity can be detrimental to their lives and their health.某些人的健康状况,积极从事体力活动,可以对他们的生活和身体健康. People such as those with osteoporosis, hypertension, and back pains are recommended to do no more than walking when they exercise so as not to cause any overexert themselves.民众如骨质疏松、高血压、腰酸背痛、建议而已,当他们步行运动,以免造成逞强好胜. The treadmill, therefore, provides them with an exciting alternative to just plain walking outside.跑步的,因此,也提供了一个令人振奋的替代简直外面步行.

A treadmill can add consistency to you walking workout.你可以补充一致性跑步步行做运动. Most models have programming in them that allow you to maintain speed and intensity throughout your entire workout.其中最典型的节目,让你保持你的速度和力度在整个编制. They also have incline device that would let you control the inclination of your walk, exactly as though you are walking up or down hill.他们也倾向于控制装置,让你走你的倾向,正如你虽然走落,祸国殃民.

Walking for 45 minutes, five times a week can cut your chances of getting a flue or cold in half, according to a research conducted by the Harvard Medical School.步行45分钟,你能每周5次减了烟道机率还是冷半根据一项由哈佛大学医学院的研究. But you can’t really walk, can you, if it’s raining outside?但你不能真的走,你能,如果是外面下雨? That is why the treadmill - where climate changes don’t matter - is great to have around.这就是为什么跑步机上-无所谓气候变化是有很大的左右.

Furthermore, the treadmill can be used by anyone – young, old, male, female, pregnant, not pregnant….此外,可以使用任何跑步瑛、老、男、女、怀孕没有怀孕::. Let’s take pregnant women, for example.就拿孕妇,例如. While some aerobic activities can be risky during pregnancy, walking is actually beneficial to both the child and the mother.虽然一些有氧活动能冒险怀孕,其实对双方都有利步行孩子和母亲. Hormonal changes caused by pregnancy can loosen ligaments.荷尔蒙变化引起韧带松弛妊娠可以. In order to tone muscles down and strengthen the joints that support the growing baby, walking is recommended for pregnant women.为了降低肌肉张力,增强关节的支撑日益女婴建议孕妇走路.

The treadmill also helps prevent injuries that could happen when you run outside on uneven or even wet ground.跑步的,也有利于防止可能发生的伤害,当你在外面办不平衡甚至湿地上. Gravity can have very nasty effects, however beneficial running and sunlight might be.重力能有非常恶劣的影响,但可能有益跑步的阳光. A treadmill with good cushioning on the belt will help support each foot-strike you make, making your running or walking easier.跑步的缓冲带好每一个有利于支持手足罢工使你,你容易使运行或步行.

Finally, if you are just looking to get in shape, walking or jogging on a treadmill improves muscle tone and not just in your legs, but all over your body.最后,如果你只是找得到形状步行或慢跑对改善肌肉张力和跑步不仅在你的双腿,但各地的身子. Strengthened muscles means the heart can pump more oxygen-rich blood with each step you take.强化心脏肌肉的方式可以更水泵富氧血与你采取的每一步.

Exercising the Right Way on a Treadmill行使方式跑步

You know what they say: “You get the most out of anything if you do it properly.” Exercising the right way on a treadmill is no different.你知道怎么说:"你们尽量从什么如果你不好"行使方式是一跑步亦然. If you want to get the most enjoyment and benefit out of treadmill exercise, then do it the right way.要想出最有利的享受和平板运动,那么做的正确方法.

Here are some times to help you maximize the health benefits of treadmill exercise:以下是一些帮助你最大化次平板运动有益健康:

1.1. Footwork步法

As your foot comes forward and your heel strikes the ground, here’s what you do: raise your toes and roll forward onto the outside of your foot (but keep the entire shoe sole on the ground).由于你和你的脚踵出来打地面,这里的看你怎么做:你的脚和滚滚向前走你的脚以外(但对保持整个鞋底地上). As your foot passes under your body, straighten your knee and press the ground with the ball of your foot, maintaining pressure until your toes leave the ground.由于你在你的脚下合格机构挺直你的膝盖和地面新闻界你脚下球,保持压力,直到你的脚离开地面. Do this for the entire duration of your run.这样,整个来说,你.

2.2. Hip Rotation髋关节转动

Walk from your waist, allowing your hips to rotate naturally with the forward and backward movement of your legs.从你走路腰部,让你与自然髋轮流向前移动你的腿和落后. Meanwhile, your shoulders should stay relaxed and facing forward.同时,应留你轻松面对前进.

3.3. Arm Swing手臂摇摆

Let your arms swing at your sides in the same forward-backward direction as your hips and legs.贵方让贵军在摆动在同一正倒向的方向作为你的臀部及大腿. As you increase your speed, bend your arms at a right angle and swing them faster in rhythm with your legs.你加你的速度贵军在直角弯、摆动你的腿他们快节奏.

Do all of the above and you’ll be fit in no time.做以上所有就会来不及适应. Elaine Ward of NARWF says that to get the most out of your walking routine, you have to consider the way your foot touches the ground, how your torso is positioned, and how your arms swing.帼病房narwf表示,为了获得最你走路例行你必须考虑你的脚程触及地面,你的身躯是如何定位、您如何军火摆动. The above tips should be able to help you do just that.上述小费应该能够帮助你这样做.