On the path of pursuing health and good posture, choosing the right form of exercise and equipment is of vital importance. Treadmills and handstand machines, as two popular fitness devices, each have their unique benefits. If they are scientifically combined and used, they can bring about all-round positive changes to our bodies. This article will conduct an in-depth analysis from the perspective of sports science to reveal the mystery of the synergistic effect between aerobic training on treadmills and reverse stretching on handstands.
The benefits of aerobic training on a treadmill
Enhance cardiopulmonary function
Aerobic exercises on a treadmill, such as running or brisk walking, can significantly increase heart rate and breathing rate. As the duration of exercise increases, the heart needs to pump blood harder and the lungs need to exchange gases more efficiently, thereby gradually enhancing the functions of the heart and lungs. With long-term persistence, physical endurance and aerobic capacity will be significantly enhanced, reducing the risk of cardiovascular and respiratory diseases.
Exercise muscle groups
When exercising on a treadmill, the quadriceps, hamstrings, calf muscles of the legs, and the gluteus maximus of the buttocks, etc
All the major muscles are involved and get fully exercised. The contraction and relaxation of these muscles not only help increase the body’s metabolic rate and promote fat burning, but also enhance muscle strength and resilience. At the same time, the core muscle group will also automatically participate in maintaining the stability and balance of the body, thereby achieving a certain degree of strengthening.
Improve posture
Correct running posture is of vital importance in treadmill training. When one keeps the chest out, the head up, the shoulders relaxed, the arms swinging naturally and the steps moderate, the stability and balance of the body will be enhanced. Persisting in running training with this correct posture for a long time can help correct bad postures such as hunchback, reduce back and neck pain, and make the body posture more upright and graceful.
The benefits of reverse stretching on an inverted machine
Relieve spinal pressure
In daily life, the spine bears the weight of the body and various pressures for a long time, which can easily lead to increased pressure between the vertebrae and cause spine-related problems. When performing reverse stretching with an inverted machine, the body is in an inverted position. The direction of gravity changes, and the spine no longer bears the huge vertical pressure. The pressure between the intervertebral discs is released, and the space between the vertebrae is widened. This effectively alleviates the fatigue and pressure on the spine and has positive significance for the prevention and improvement of some spinal diseases.
Strengthen core strength
To maintain a stable handstand position on the handstand machine, the core muscle group needs to exert continuous force. The core muscle groups such as the rectus abdominis, transverse abdominis, internal and external oblique muscles, and the muscles of the lower back work together to maintain the balance and stability of the body. Through repeated handstand training, the core muscles receive high-intensity exercise, and strength and endurance continuously improve. Strong core strength not only helps maintain a good posture in daily life, but also improves the body’s performance in various sports and reduces the risk of injury.
Promote blood circulation
When doing a handstand, the direction of blood flow in the body changes, making it easier for blood in the lower limbs to flow back to the heart and brain. This improvement in blood return helps to reduce the pressure on the veins of the lower extremities and prevent and relieve varicose veins of the lower extremities. At the same time, more blood flows to the brain, providing it with sufficient oxygen and nutrients, improving blood circulation in the brain, making people feel more clear-headed, and enhancing attention and thinking ability.
The idea of collaborative training between the two
Training sequence
It is recommended to start with aerobic training on a treadmill to fully warm up the body, increase heart rate and accelerate blood circulation, thus getting ready for the subsequent handstand training. After completing aerobic training, do some appropriate stretching and relaxation, and then start using the handstand machine for reverse stretching. This sequence arrangement can not only prevent injuries during handstand training due to the body not being warm enough, but also enable the body to better accept the reverse stretching effect brought by the handstand machine after aerobic exercise.
Time and intensity control
According to one’s physical condition and exercise capacity, the time and intensity of aerobic training on the treadmill and training on the handstand machine should be reasonably controlled. Generally speaking, aerobic training on a treadmill can last for 20 to 60 minutes, with the intensity being such that one can maintain a moderate level of shortness of breath while still being able to have simple conversations. For handstand machine training, beginners can start with a few minutes each time and gradually increase it to 10 to 15 minutes. As their body’s adaptability improves, the duration can be appropriately extended, but it should not be too long. At the same time, pay attention to feeling your body’s reactions during the training process to avoid excessive fatigue or injury.
Frequency arrangement
Incorporate the coordinated training of treadmills and handstands into your weekly exercise plan, and it is recommended to do it 3 to 4 times a week. Such a frequency can not only provide the body with sufficient exercise stimulation to promote adaptation and improvement, but also ensure that the body has enough time to recover and adjust, avoiding the negative effects brought by overtraining.
Precautions
When training with treadmills and handstands, it is essential to follow the correct operation methods. When running on a treadmill, adjust your speed and slope properly, stand firm and hold on firmly to avoid falling. When using an inverted machine, make sure the equipment is firmly installed, the Angle is adjusted properly, and the corresponding safety protection devices are worn. For people with chronic diseases such as hypertension and heart disease or those with special physical conditions, they should consult a doctor’s advice before engaging in these trainings to ensure the safety of the exercise.
Aerobic training on a treadmill and reverse stretching on a handstand machine each have their unique benefits. By scientifically combining them and conducting coordinated training according to a reasonable training approach, they can play a greater role in reducing spinal pressure, enhancing core strength, and improving posture. Through such systematic training, we can more effectively improve our physical health, shape a good posture and enjoy a healthier and more positive life.
Post time: Jun-30-2025