What is the appropriate slope for running on a commercial treadmill?
Table of Contents
What is a treadmill incline
How to adjust the treadmill incline
Summarize
1. What is the slope of a commercial treadmill
Adjust through the slope key or the slope shortcut key, the adjustment range is 0.5 degrees, a total of 15 levels, and the range is 0-15%. The slope can increase the running intensity and give users more choices, especially women, so it is very popular in gyms.
Generally, the slope of the treadmill in the gym is 1% to 15%, and a small part of the slope will be higher. The calculation of this slope is very simple. A 1% slope means that walking 100 meters increases by 1 meter, and so on. As a general population, the walking speed is about 1m/s, the step distance is about 60-75cm, the frequency is 1.5 steps/s, 60-100m/min, and 5km/h.
Healthy adults use a treadmill to walk at 6km/h the most in the gym, and elderly or obese people use a speed between 3-6km/h.
Suppose we walk for an hour at a speed of 4.5km/h with a 9% slope, which is equivalent to moving 4500 meters horizontally and climbing 405 meters vertically. Everyone knows that climbing stairs are very tiring, especially for short-term sprint climbing.
The slope setting of the treadmill is mainly to meet the exercise needs of different sports enthusiasts. The size of the slope is different, and the exercise effect is also different. The athlete can set the slope according to their own requirements.
Convenience and time saving are the biggest advantages of treadmills.
Many friends have had the experience of using a gym card for consumption, but few of them can continue to go to the gym. Why, because the time cost is too high unless the gym is right in front of the house, travel time cannot be saved.
2. How to adjust the slope of a commercial treadmill
We need to adjust the appropriate treadmill slope according to the exercise purpose and exercise intensity.
Warm up for running: The slope is set between 0-4°, and the exercise time does not need to be too long, 5-10 minutes is enough. When warming up, you can run at a speed of 4 to 6 for 3 to 5 minutes, then run at a speed of 8 to 10 for 2 to 3 minutes, and then run at a speed of 5 to 7 for 3 to 5 minutes to avoid unnecessary physical exertion. To achieve a warm-up effect.
Simulated road running: When the slope of the treadmill is adjusted to 1%, it is close to outdoor running, with wind resistance. We can simulate outdoor running, and running will feel more real.
Cardiopulmonary training: If the purpose of the cardiopulmonary exercise is to set the slope at 0%-10%, you also need to set the target heart rate. It is recommended to take 160 minus actual age as the target heart rate. The actual situation can also be determined according to your athletic ability. Generally speaking, after reaching the target heart rate, you need to maintain it for 25 to 35 minutes, and the speed of the treadmill is set between 5 and 9. After the whole training is over, don’t stop immediately. In the end, you can reduce the speed and slope, and jog for about 5 minutes.
Moderate-intensity fitness: If you want to do moderate-intensity exercise, the slope can be set to 7%-12%, simulating mountain climbing. When you are not sure what kind of slope is suitable for you, you can start from 7% and increase slowly. The running speed is generally controlled by men between 6.5 and 8, and by women between 55.5 and 7.5.
Many people now use treadmills mainly to lose weight, so when using the treadmill, the slope can be set between 6 and 12. If the slope is too large, it will cause damage to the knee joint for a long time.
Summarize
A commercial treadmill with slope adjustment can greatly improve the effect of aerobic training, allowing you to consume more calories in the same time, so as to achieve better exercise results.
When you finish exercising, don’t stop immediately, but slow down the speed slowly and use it for about 5 minutes, which will help the exercise effect.
Written by: JOYEN
The Exporter and Manufacturer of Fitness Equipment since 2003
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