How to Use a Treadmill Correctly: 7 Steps to Effective Fitness

Compared to other fitness equipment, treadmills take up quite a bit of space. However, many people prefer using treadmills for their workouts because running is one of the most effective and scientific methods for maintaining physical and mental health. How should you use a treadmill? How do you choose the right treadmill? This article will provide detailed information on these topics. A view of a gym interior showcasing a person using a treadmill. The individual is dressed in black shorts and sneakers, with their feet oriented to the left and body slightly leaned forward to simulate running. The treadmill, which is silver with black pedals and handrails, is situated against a backdrop of blurred buildings.

How to Use a Treadmill

1. Turn on the Treadmill

First, turn on the treadmill's power. If you're using an electric treadmill for the first time, stand beside it and familiarize yourself with the controls—start, stop, and speed adjustments. Only use the treadmill once you are comfortable with its operation.

2. Start the Treadmill

Press the start button to begin. The treadmill will start at a default speed of 1 km/h. Beginners should use this speed for warming up, gradually increasing the speed according to their fitness level.

Tip: Before starting the treadmill, stand on the plastic side rails, not on the belt. Hold the handrails, set the machine to a low speed (1.6-3.2 km/h), stand straight, look forward, and start walking on the belt. Once comfortable, gradually increase the speed to 3-5 km/h and maintain this pace for about 10 minutes before stopping.

3. Adjust the Incline

Treadmills have buttons to adjust the incline. After starting the machine, you can choose your desired incline. However, beginners should avoid high inclines initially. As you gain experience, you can gradually increase the difficulty. Some treadmills have five-speed and five-incline quick-select functions for easy adjustment.

Tip: Wear appropriate sportswear and running shoes. Avoid jeans and leather shoes. Ensure the shoe soles are clean to prevent damage to the treadmill belt. Comfortable, breathable clothing is recommended.

4. Set the Workout Duration

You can preset the workout duration from 15 to 60 minutes. Some treadmills come with high-tech TFT touchscreens and built-in programs for mountain climbing, cross-country, racing, weight loss, and interval running. Choose a program based on your physical condition and needs.

5. Monitor Your Workout

The treadmill display shows your speed, time, distance, calories burned, heart rate, and incline. Hold the sensors on the handrails to measure your heart rate during the workout.

6. Enjoy Multimedia Options

Depending on your treadmill model, you can play audio and video files, songs, or view pictures. Some treadmills have USB ports and can play content directly from a flash drive. Others have CD and MP3 input and output functions.

7. Stop the Treadmill

To stop running, press the red button on the treadmill. The machine will automatically slow down and stop. Ensure your heart rate drops below 120 beats per minute before pressing the stop button.

Tip: If you're using a treadmill after someone else, pressing the stop button will reset the display to zero. A photograph of three young women in a gym setting. They are dressed in athletic wear, with two of them seated on treadmills and the third standing next to them. They appear to be engaging in conversation or discussion, with their expressions and poses being natural and unposed.

How to Choose a Treadmill

1. Motor Horsepower

Each treadmill has different capabilities, so you need to understand the motor horsepower to choose the right one. Generally, 1 horsepower can support a weight of 50-60 kg. The motor power also relates to the treadmill belt size. A higher horsepower motor can drive a larger belt. For home use, a continuous motor power of 1.25-1.5 horsepower is recommended.

2. Running Surface Area

The running surface area is crucial for comfort and safety. Ensure the treadmill provides ample running space for natural strides. A suitable size is 40 cm (width) x 130 cm (length), which can be adjusted based on personal needs. The larger the running surface within the same motor power range, the better.

3. Shock Absorption

One of the main advantages of a treadmill over outdoor running is the shock absorption, which reduces impact on your knees and ankles. Traditional treadmills used rubber pads to cushion the impact, but newer models offer more effective shock absorption systems.

4. Incline Adjustment

An adjustable incline can significantly enhance aerobic training by increasing calorie burn and improving cardiovascular fitness. Most treadmills offer inclines from 0-12%, with some high-end models going up to 25%. For home use, a 0-12% incline range is sufficient.

5. Foldability and Mobility

Many treadmills are foldable and have wheels for easy movement, saving space and allowing flexible placement.

6. Noise Level

Treadmills generate noise due to the motor and belt movement. New treadmills should not exceed 70 decibels during operation, which is the standard noise protection level for living environments.

7. Basic Features

Look for essential features like an LED display showing speed, time, distance, incline, and calories burned. Convenient control buttons for start, stop, speed, and incline adjustments are also important. Additional features may include preset workout programs and emergency safety locks. A photograph of two women exercising on treadmills in a gym. One woman wears a pink top and black leggings, while the other is dressed in a black top and black leggings. They are both running on their respective treadmills, situated in a bright room with large windows showcasing a view of trees.

Conclusion

Using a treadmill for fitness is convenient and effective. This article has detailed the seven steps for using a treadmill and provided tips for selecting the right one. Given the environmental limitations of outdoor running, treadmills are a top choice for fitness enthusiasts. However, incorrect usage can lead to injuries, so always use the treadmill properly to stay safe and healthy.