Treadmill Usage Guide
Method 1: Walking Suitable for beginners and those undergoing rehabilitation, adjust the speed to 4-6 km/h (2.5-3.7 mph) and set the incline to 1-2%. This simulates natural flat ground walking and reduces strain on the knees and joints. Walking for about 30 minutes can help improve cardiovascular function and burn some calories.
Method 2: Running Running is the primary function of a treadmill, enhancing cardiovascular function and overall aerobic capacity. Set the speed between 8-12 km/h (5-7.5 mph) and adjust the incline to 1-3% to simulate a slight uphill environment. This increases exercise intensity, strengthening the lower limbs and improving endurance. Adjust running time based on personal fitness, starting from 20 minutes and gradually increasing to an hour.
Method 3: Incline Walking Incline walking mode, with a higher incline setting, simulates the effect of climbing hills. It is excellent for strengthening the lower limbs, enhancing cardiovascular function, and improving endurance. Start with a 5% incline and gradually increase to 10% or higher, setting the speed to 4-6 km/h (2.5-3.7 mph) to maintain continuity and safety. Incline walking combines aerobic and strength training effectively, recommended for 20 minutes or more.
Treadmill Incline Walking Tips
- Swing your arms freely, avoid holding onto the handrails
- Tighten your core, lean slightly forward
- Land on your heels first, then transition to your toes
- Take slightly larger strides
Benefits of Treadmill Incline Walking
- Protects the knees
- Suitable for beginners
- Engages more glute and leg muscles
- Burns more calories
Post-Incline Walking Stretches
- Hip stretches
- Quadriceps stretches
- Hamstring stretches
- Calf stretches
Precautions
- Warm-Up: Do a 5-minute warm-up to activate joints and prevent injuries before starting.
- Proper Attire: Choose appropriate sportswear and shoes to avoid strains or sprains.
- Safety First: Familiarize yourself with treadmill operations before use. Avoid distractions like using your phone while exercising and stay focused. In case of emergencies, use the emergency stop button or pull the safety cord.
- Correct Posture: Lean slightly forward, look straight ahead, and lightly hold the handrails if necessary, but don't rely on them too much.
- Stay Hydrated: Drink water regularly during exercise, especially during long sessions.
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Stretching: Stretch your entire body after exercising to help reduce muscle tension and soreness.
The treadmill is a versatile fitness machine. Whether walking, running, or incline walking, it effectively improves fitness and health levels. Using it properly and paying attention to safety precautions can maximize its benefits and help achieve ideal fitness results.
