Generally speaking, the speed of the home folding Treadmill depends on your athletic ability and training plan. Usually, according to the speed of the home folding treadmill, it is divided into slow walking (below 6km/h), fast walking (6-8km/h), jogging (8-10km/h), medium speed running (10-12km/h) and fast running (12km) /h above). Different speeds have different effects on human energy consumption and exercise.
Suggest:
Walk slowly 3-6km/h (the slower the speed, the higher the slope can be)
Fast walking: 6-8km/h (gradient not exceeding 5°)
Jogging: 8-10km/h (gradient not exceeding 3°)
Fast running: 12km/h or more (gradient 0°)
The above speeds actually have a large difference in numerical values. No matter which speed they are, they actually have different running purposes. Walking and running are both aerobic exercises, and they exercise cardiopulmonary function. So, if the speed is not the goal, we should maintain a constant speed as much as possible when using the treadmill, because the treadmill is a semi-active exercise that is powered by a motor. If the speed changes too frequently, and the body strength is very high Weakness can easily cause injury and even cause running knees.
For aerobic exercise, the most direct impact is the cardiopulmonary function, so when you don’t know what speed to choose for training, then you can perform different speeds according to the purpose of the exercise. For example, if you want to lose weight by running, then the speed you choose should be that you can speak and communicate normally without panting. In this state, using a treadmill to maintain a constant speed of 30 or more is the best fat loss speed. If it is only for health, then the intensity can be lower than the speed of weight loss, that is, the state of speaking freely in the state of exercise. However, if you want to achieve a certain pace or break the bottleneck and need a higher speed to stimulate your body, you can use the exercise mode that comes with the treadmill to automatically adjust the speed to achieve the purpose of training and complete a similar outdoor shift Run training.
Precautions:
Nowadays, many treadmills have an electric slope lifting function, so when you use a home folding Treadmill, you can start slope training according to your training needs. It can consume more calories and achieve better training results. At the same time, using the treadmill slope can raise the lactic acid threshold. The simple understanding is that through slope exercises, the time and feeling of lactic acid production can be delayed. At the same time, it can also exercise leg strength, which can improve running stability, endurance, and speed.
However, it should be noted that the greater the slope, the greater the damage to the knee joint, so when setting the slope, it must be inversely proportional to the speed. The simple understanding is that the slope should be smaller when the speed is faster, and the slope can be adjusted higher when the speed is lower, which can effectively protect the knees to avoid more pressure. Under normal circumstances, if a constant speed LSD training is performed, it is best not to exceed 3°. Of course, the slope values of some treadmills are not standard. At this time, you can manually adjust the slope according to the feeling of your knees.
1. How fast is the home folding treadmill to lose weight
7.5~8km/h is enough. Generally, when a girl is running on a treadmill, the speed of 8km/h is fine. Of course, some people will think that this is a bit fast. It can also be adjusted to 7.5km/h. It can also be between these two speeds. Of course, this is the speed when jogging at a constant speed. We can generally prepare for 40 minutes before running. First, we warm up by brisk walking for 5 minutes, then jog at a constant speed for 30 minutes, and then continue walking for 5 minutes after the end. This speed arrangement is more in line with the physical strength and structure of the human body.
2. Variable speedrunning is better for burning fat
The speed mentioned above is the speed when jogging with a constant speed disc, but we can generally choose variable speed running in order to reduce fat faster and more effectively. Variable speedrunning is actually divided into several stages. First, we need to warm up with an 8-minute brisk walk, and then start variable speedrunning. Variable speedrunning is variable speed every minute. In one minute, the first 30 seconds are 7.5 km/h, and the middle 20 seconds 11 km. /h, the fastest is 14 km/h in the last 10 seconds. This cycle lasts for 30 minutes. After stopping, you can walk slowly for a few minutes. The fat-burning effect of this variable speedrunning is very good.
3. Precautions for weight loss on the home folding Treadmill exercise
3.1. Warm-up before getting on the treadmill. Do warm-up activities before getting on the treadmill, otherwise, it is easy to cause muscle strain on the thigh and calf. Pressing legs, squatting, stretching muscles, flexion, and extension of joints, etc. can increase the temperature of the muscles and make the muscles softer. After getting on the treadmill, you should start with “dynamic” warm-ups such as slow walking and jogging, and gradually increase the amount of exercise. This process usually takes 10-15 minutes. In addition, when getting off the treadmill, you should also gradually slow down to avoid dizziness and falls.
3.2. Don’t set the speed too fast. To use a treadmill, you must first understand your exercise limits. If the physical strength can’t keep up and the set speed is fast, it is easy to fall.
3.3. The amount of exercise should be appropriate. The time and intensity of exercise on the treadmill should be determined according to the purpose of the exercise. If the goal is to lose weight, exercise time should not be too short or too long, 40 minutes is appropriate, otherwise, it is easy to overdraw.
It should be noted that do not use the speed of others to measure your own standards, because everyone’s height is different, and the length of the legs is different, so the stride size is different, so the speed of others may not be suitable for you. Second, there are differences in personal cardiopulmonary function. People of the same height and weight, two people with different cardiorespiratory levels, running at the same speed can only do better for one of them.
How to determine your running speed?
First of all, you must understand your own resting heart rate (sit for 20 minutes while your body is completely inactive and then calculate your one-minute resting heart rate)
(220-age-resting heart rate) X0.65%+resting heart rate = weight loss target heart rate range
For example 30 years old, the resting heart rate is 66 beats per minute
The calculation is (220-30-66) X0.6+66=140.4 (it is called that the heart rate must reach 140 beats in the running time)
Running at a constant speed for more than 40 minutes at these intensities is a safe and effective range for yourself. Of course, running for a long time will consume more fat energy, but the level of body function may be impaired (which is also directly related to the personal level).
The measurement method can be measured by using the function on the home folding Treadmill exercise (holding the metal piece) or standing on the pedals on both sides while running, and stop and measure the pulse rate for 10 seconds (after multiplying by 6, it is one minute. of)
-When you are running at this speed, your heart rate level is in line with the individual, but after a period of time, if you have to repeat this speed, your heart rate will decrease. At this time, in order to maintain the heart rate range, you must fit Accelerate, maintain the speed under the premise of stabilizing the heart rate.
