Treadmill can be said to be one of the necessary fitness equipment, whether in the gym or at home, it is inseparable from the use of treadmill. But are you sure you can really use the treadmill correctly? Even if you know all the functions of the treadmill, the most common and most important thing to know on the treadmill is the real-time data such as speed, distance, calorie consumption and heart rate sensor. What Bian Xiao wants to teach today is that you just need to remember the data of two functions and then sit in the right position to exercise. Different speeds are suitable for different groups. 1. If you just want to walk slowly, it is recommended to use a speed of 4 km/h to 6 km/h. Walking slowly is generally suitable for relaxation exercises after exercise or pregnant women. The speed of 2.6km/h~8km/h is suitable for fast walkers. This speed is most suitable for friends who don't like running, or "lazy people" who just want to sweat but are not too tired, which can not only achieve the effect of fitness, but also maintain a normal body shape. At the same time, this speed is also suitable for jogging in children's shoes with poor athletic ability, which has a good effect on improving vital capacity. The speed above 3.8km/h is more suitable for groups who exercise regularly. For students who need to lose weight urgently, it is best to achieve this speed when doing aerobic running. Tip: If the physical condition is not suitable for high-intensity exercise, people should never choose to run fast. Please exercise on the treadmill under the advice of a doctor or coach to avoid making irreparable mistakes. The intuitive meaning of heart rate heart rate is a data that must be paid attention to at all times when running. This data can directly reflect your exercise state and the effect you can achieve. 1. There is a formula for calculating the optimal heart rate range of aerobic exercise: (220- age) ×60%~80%. For example, if you are 20 years old, your best exercise heart rate fluctuation is 120~ 160 times per minute. In other words, running within this range is most beneficial to fat burning and cardiovascular system strengthening. 2. When running, remember never to let your heart rate exceed your maximum heart rate: 220- age. If it exceeds, please slow down immediately and let the heart rate return to normal rhythm to avoid accidents.