Use treadmills for exercise

Many people have bought a treadmill and don’t know how to use it. Today I will share with you the introductory guide to the treadmill, so that the treadmill in your home is no longer just a decoration.

Write in front

If you are over 35 years old, or have health problems, and this is your first time exercising, please consult a doctor or professional before using it. During exercise, if you feel chest tightness or pain, irregular heartbeat, shortness of breath, dizziness or other discomfort, please stop immediately.

Familiar functions

Before you officially start exercising, please familiarize yourself with the functions of each button of the treadmill and learn how to control the treadmill. Such as start, stop and speed slope adjustment, etc.

First, stand on the safety pedals on both sides of the machine’s running belt with both feet, hold the handles with both hands, and drive the treadmill to 1.6-3.2km/h. Stand up straight, look forward, and try a few times with one foot on the running belt; then stand on the running belt and move with it. After getting used to it, adjust the speed to 3-5km/h, maintain it for about ten minutes, and then slowly stop the machine.

Start adapting by walking

After you are familiar with the functions and operation methods of the treadmill, walk 1 kilometer at a fixed pace and record the time. It may take 15-25 minutes. Walking at a speed of 4.8 km/h, 1 km takes about 12 minutes. After you can complete it easily, you can gradually increase the speed and incline, so that you can get a good workout for 30 minutes.

Time-saving training method

The training time is 15-20 minutes, which is a time-saving exercise method.

Exercise method:

Stage  speed  time
Warm up 4.8km/h 2 minutes
5.2km/h 2 minutes
5.8 km/h 2 minutes
Training: Increase the speed by one level every two minutes until you feel your breathing is speeding up but not difficult. Maintain this speed. Reduce speed if you feel short of breath. 5-10 minutes
Relaxation. Slowly reduce the speed until the heart rate returns to normal for 4 minutes.
Fat burning training method
The training time is 45-60 minutes, which is an exercise method that consumes more calories.

Exercise method:

Stage speed time
Warm up 4-4.8km/h 5 minutes
Training: Increase the speed by one level every two minutes until you feel that you can continue to exercise at this speed for 35-50 minutes. Maintain this speed. Reduce speed if you feel short of breath. 35-50 minutes
Relaxation. Slowly reduce the speed until the heart rate returns to normal for 5 minutes.

Advanced challenge mode
The exercise time is 20-40 minutes. It is an exercise method for those who want to challenge themselves.

Exercise method:

stage speed slope time
Warm up 2 2 2-4 minutes
Activate 8 2 2-4 minutes
Recovery 6 3 2-4 minutes
Hill Climb 10 2 2-4 minutes
10 3 2-4 minutes
9 4 2-4 minutes
11 5 2-4 minutes
8 6 2-4 minutes
Recovery 5 5 2-4 minutes
Relax 3 3 2-4 minutes
For experienced treadmill users or sports experts, you can use the training courses that come with the treadmill, which is also one of the methods of advanced training.

Exercise frequency

Even if you have a treadmill at home, you don’t need to do heavy exercise every day. Generally, 3-5 times a week is enough, and each exercise lasts for 15-60 minutes. It is best to set an exercise schedule for yourself and develop your own exercise habits. Master the intensity of your exercise by adjusting the speed and incline.

Note: Beginners should not set the incline at the beginning. When you want to increase the intensity of your exercise, increase the incline to achieve a more efficient exercise effect.

How to choose speed

For treadmill novices who don’t know how to choose the speed, the editor will give you some reference

Speed 1-3 kilometers per hour for people with poor physical fitness

Speed 3.0-4.5 kilometers per hour. People who are used to sitting for a long time or do not exercise often.

4.5-6.0 kilometers per hour, normal speed walker

Walking fast at a speed of 6.0-7.5 kilometers per hour

Speed 7.5-9.0 kilometers per hour jogger

9.0-12.0 kilometers per hour, medium speed running

Speed 12-14.5 kilometers per hour Experienced runners

Excellent runner with speed of 14.5-16 kilometers per hour

Note: For walking, a speed of less than or equal to 6.0 kilometers is appropriate. For running, a speed greater than or equal to 8.0 kilometers is more suitable.

write at the end
Exercise is a step-by-step process, so don’t be impatient during exercise. Exercise is for lifelong health, not an overnight magic trick.

Written by: JOYEN FITNESS
The Exporter and Manufacturer of Fitness Equipment since 2003
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