1, for the purpose of warming up: the slope is between 0 and 4: if you just want to warm up on the treadmill, then the exercise time does not need to be too long, just 5- 10 minutes, and the speed setting does not need to exceed 8. It is best to improve the running speed step by step. For example, you can run at 4-6 for 3-5 minutes at first, then run at 8- 10 for 2-3 minutes, and then run at 5-7 for 3-5 minutes. The advantage of this is that it can avoid unnecessary physical exertion and has a good warm-up effect!

2. Exercise Cardiopulmonary Purpose: The slope is between 0- 10: If you want to exercise your heart and lungs on the treadmill, you'd better consult relevant coaches or doctors before exercising, and then set the target heart rate according to their suggestions. Generally speaking, after you reach your target heart rate during exercise, you should maintain it for 25-35 minutes. It is best to set the speed of the treadmill at 5-9 and control the slope at 0- 10.

3, weight loss for the purpose: the slope is between 7- 12 If you want to lose weight on the treadmill, then you should grasp this time when exercising, and it is best to control it in 30-40 minutes. Because when you start exercising, you consume the sugar in your body, and usually it takes 30 minutes after moderate intensity to officially start consuming the fat in your body. If you need to do other sports, it is best not to spend less than 20 minutes. Then you need to pay attention to the running speed. Generally, it is best to control it between 6.5 and 8.5 for men and 5.5 and 7.5 for women. Be careful not to put your arm on the handrail of the treadmill when running, but swing with the rhythm of running, which can consume more fat and be more natural and safe!

Finally, when you finish the whole exercise, don't stop immediately, but at the end, slow down slowly and run for about 5 minutes before stopping, which is helpful for fitness!

The Best Speed to Lose Weight on Treadmill

Treadmill Our running speed should be gradual, instead of running or jogging as soon as we get on the equipment. Only by doing this right can we lose weight effectively. The speed should be to walk slowly for five minutes and then walk fast for five minutes. Keep the speed at 6 km/h or 7 km/h. This ten-minute warm-up exercise can help activate the muscles and nerves of the body and prepare for the next run.

Then, adjust the slope of the treadmill to about 10 degrees and enter the jogging stage. This setting and pace can make the calf longer and prepare for the middle-speed running stage.

Then enter the central running stage, with the speed from 10 km/h to 12 km/h, and last for 15 minutes. This stage is the real stage of burning fat, because the glycogen stored in the body has been completely decomposed, and the fat in the body has begun to supplement the human body's ability, so you can feel the pleasure of fat infiltrating from the skin of the abdomen, thighs and even arms.

Finally, the medium speed is changed to a steady speed, with a speed of 6 kilometers per hour, and it is necessary to maintain 10 minutes. At the same time, the slope should be reduced accordingly. After high-intensity exercise, the slope gradually decreases, the speed slows down and the body gradually relaxes. This process of slowing down downhill can also help the body recover.