1. For the purpose of exercise and warm-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 the heart and lungs: the slope is between 0- 10.

If you want to exercise heart and lung function on the treadmill, it is best to consult the relevant coaches or doctors before exercise, 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.

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 to the fitness effect!

3. To lose weight: the slope is between 7- 12.

If you want to lose weight on the treadmill, you should grasp this time when you exercise, 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!

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....................................................................................................................................................... If ........................... walks fast, the slope will be adjusted to 10%, the speed will be 5-6 kilometers per hour, and the time will be 30-40 minutes. If running is for fitness, you can usually run for about 30 minutes. The speed can be adjusted according to your own preferences, or you can run according to the built-in program of the treadmill.

. Suggestion:

Walk slowly for 3-6 km/h (the slower the speed, the greater the slope)

Fast walking: 6-8 km/h (the slope does not exceed 5 degrees)

Jogging: 8- 10km/h (slope not exceeding 3)

Run fast: 12km/h or more (slope is 0).

In fact, there is a big numerical difference between the above speeds. No matter what kind of speed, there are actually different running purposes. Walking and running belong to aerobic exercise, which exercises cardiopulmonary function. Then, if the speed is not the goal, we should try to keep the speed constant when using the treadmill, because the treadmill is a semi-active movement and the power is transmitted by the motor. If the speed changes too frequently and the physical strength is weak, it is easy to cause injuries and even run knees.

For aerobic exercise, the most direct impact is the cardiopulmonary function, so when you don't know what speed to choose for training, then you can carry out different speeds according to the purpose of exercise. For example, if you want to lose weight by running, then you should choose the speed at which you can talk and communicate normally without breathing. In this state, it is the best speed to lose weight by using the treadmill to maintain a constant speed of more than 30. If it is only for health purposes, then the intensity can be lower than the speed of losing weight, that is, the state of speaking freely during exercise. However, if you want to achieve a certain pace or break the bottleneck, you need higher speed to stimulate your body. You can use the treadmill's own movement mode to automatically adjust the speed, so as to achieve the purpose of training and complete the outdoor variable speed running training.

... note:

.................................................................................................................................................................................. At the same time, the threshold of lactic acid can be increased by using the treadmill slope. The simple understanding is that slope exercise can delay the time and feeling of lactic acid production, and can also exercise leg strength to 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. When the speed is slower, you can raise the slope, which can effectively protect your knees from more pressure. Usually, if it is uniform LSD training, it is best not to exceed 3. Of course, some treadmill slope values are not standard. At this time, the slope can be adjusted manually according to the feeling of the knee.