SevenFiter Shifeite T7X Treadmill
Can I give you some advice next? How to choose the right treadmill speed and training method according to different exercise effects?
1. Keep healthy through daily exercise. 1. Walking training
The speed is less than 8km/h.
Walking slowly and quickly on the treadmill can satisfy daily exercise and keep healthy. Suitable for the elderly, light exercise crowd, fitness crowd and post-injury rehabilitation crowd. The training time is not less than 45 minutes.
Running at a constant speed
Starting from the speed of 8km/h, the slope gradually increases.
Through walking training, the athletic ability will be improved. For better exercise, you need to run on the treadmill. Simply running at a constant speed can not only reduce fat, but also improve the pace of marathon. The exercise time is not less than 30 minutes, and the exercise intensity is slightly hard. (It's easier to run than 8km/h, 10km/h is very tired, so your speed can be controlled at 9 km/h ...) And the slope can be gradually improved after a period of systematic training, increasing by 0.5- 1% each time.
2. Functional exercise, comprehensive physical training 1. Walk slowly with your equipment.
The speed is controlled between 4 and 6 km/h.
This training mode can train dumbbells, kettle bells, elastic ropes and other gadgets on the treadmill, and carry out all-round functional training such as strength and whole body coordination. Get twice the result with half the effort. Time is not less than 30 minutes.
Complete the load-bearing lunge with dumbbells on the treadmill.
Climb the mountain and walk slowly.
The speed is controlled below 6km/h, and the slope is controlled above 8%.
Although this training mode is slow, it can simulate mountain climbing or even mountain climbing because of its steep slope. It has a good effect on the exercise of leg and hip muscles. Therefore, we should choose the appropriate speed and slope for rock climbing training according to our own sports situation and ability. Time is not less than 30 minutes.
Climb the mountain and walk backwards.
Set the treadmill at the highest slope and control the speed within 3 km/h.
4. Climb back and forth alternately.
When the speed is within 3-5km/h and the gradient is 15% or the highest, first walk fast in the opposite direction for 2 minutes, then switch to the posture of walking fast in the forward direction, and the gradient is slightly reduced for 5 minutes. Training time 15-30 minutes.
Step 5: Go backwards, squat and climb the mountain.
The speed is 3km/h, the slope 10% and the time is about 20 minutes. Squat slightly when climbing backwards, keep your center of gravity down, keep your back straight, and don't lean forward.
(Other interesting gameplay is omitted here)
SevenFiter Shifeite T7XE Treadmill
3. Reduce fat efficiently and improve exercise ability 1. Run at high speed.
The speed is close to its own pole, and the slope should be raised appropriately.
Run at your maximum speed for 30 minutes at a uniform speed to fully stimulate your cardiopulmonary function. In the case of sweating, you can not only burn calories happily, but also greatly improve your exercise ability.
2.Hiit training
Treadmill Hiit training (interval training) refers to the way that the trainer trains by jogging-running-sprinting and repeating cycle training many times. This high-intensity training has a higher heart rate and consumes more energy. Therefore, treadmill Hiit training can effectively reduce fat.
4. simulate road running and prepare for marathon 1. Sprint and run.
The speed shall be above 12km/h, and the slope shall be controlled below 1%.
This is a training accelerated sprint mode, which is very conducive to the preparation of running events. This training mode can carry out multiple groups of training, each group is 5 minutes, and 3-5 groups of training can be carried out with an interval of 2-3 minutes.
2. Endurance running
45 minutes, 4-5 times a week, lasting 3-4 weeks.
The above are the speed choices of treadmills in different training modes, which are definitely professional dry goods. I hope I can help you.
References for this article:
What is the running speed of beginners on the treadmill? -The answer from Topgym of Tujian Sports. -Zhihu?
(Web link)