What speed on the treadmill represents running, jogging, and fast running?
In the past few days, several provinces in central China are about to experience the most serious smog this winter, so today a runner asked me about the use of the treadmill. The treadmill that had been left for almost a year had to be used again because of the smog. Regarding the speed of the treadmill, what speed should be chosen for different running methods?
In fact, this question is too broad, and there is no prepared answer. The reason is that walking slowly, walking fast, jogging, and running fast, at these different speeds are different for everyone. Compared with a height of 1.5 meters and a height of 1.8 meters, the same stride speed is different, so here I can only use the average height to answer this question.
Suggestion:
Walk slowly at 3-6km/h (the slower the speed, the higher the slope)
Brisk walking: 6-8km/h (slope no more than 5°)
Jogging: 8-10km/h (slope no more than 3°)
Fast running: more than 12km/h (slope is 0°)
In fact, the above speeds have a large difference in value. No matter what speed, they actually have different running purposes. Walking and running are both aerobic exercises, which exercise cardiopulmonary function. Then, if speed is not the goal, we should keep a constant speed as much as possible when using the treadmill, because the treadmill is a semi-active movement powered by a motor. If the speed changes too frequently and the body strength is very If it is weak, it is easy to cause injury and even a runner’s knee.
For aerobic exercise, the most direct impact is cardiopulmonary function, so if you don’t know what speed to choose for training, then you can perform at 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 able to speak and communicate normally without panting. In this state, using a treadmill to maintain a constant speed above 30 is the best speed for fat loss.
If it is only for the purpose of health, then the intensity can be a little 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 the body, you can use the exercise mode that comes with the treadmill to automatically adjust the speed, so as to achieve the purpose of training and complete the speed change similar to outdoor run training.
Precautions:
Many treadmills now have the function of electric slope lifting, so when in use, you can start slope training according to training needs, which can consume more calories and achieve better training effects. At the same time, using the slope of the treadmill can increase the lactic acid threshold. The simple understanding is that the time and feeling of lactic acid production can be delayed through slope exercises. At the same time, the strength of the legs can be exercised, which can improve the stability, endurance, and speed of running.
But 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 faster the speed, the smaller the slope should be, and the lower the speed, the higher the slope can be, which can effectively protect the knees and avoid more pressure. Normally, if you do a constant speed LSD training, it is best not to exceed 3°. Of course, the slope value of some treadmills is not standard. At this time, you can manually adjust the slope according to the feeling of your knees.
Written by: JOYEN
The Exporter and Manufacturer of Fitness Equipment since 2003
Welcome OEM ODM
www.treadmillspinbike.com
