Here are the things you need to know about running on a treadmill
As the temperature gradually drops, outdoor exercise is becoming less and less suitable. Many people start to shift their exercise routines indoors, and the treadmill has emerged as one of the most sought-after and popular exercise tools. However, a significant number of individuals often harbor some misunderstandings when it comes to operating the treadmill. They lack the knowledge of how to use the treadmill in a proper and correct manner, which not only leads to subpar exercise results but may even pose potential harm to the body. This article will meticulously provide you with a detailed analysis of the right ways to utilize the treadmill, enabling you to relish the exercise experience while ensuring your safety.
I. Treadmill Speed Selection
1. Slow Walking: If you merely wish to engage in some straightforward relaxation exercises, or if you are in the delicate state of pregnancy, it is advisable to set the speed of the treadmill at 4-6 kilometers per hour for a slow walking session. Slow walking on the treadmill can effectively assist you in unwinding both your body and mind, alleviating stress, and simultaneously enhancing your cardiopulmonary function.
2. Brisk Walking: For those who intend to carry out brisk walking exercises on the treadmill, it is recommended to opt for a speed within the range of 6-8 kilometers per hour. This specific speed setting on the treadmill is well-suited for individuals who are not fond of running, or those who simply desire to break a sweat without exerting themselves too strenuously. At the same time, this speed is also more appropriate for people with relatively poor exercise ability to attempt jogging on the treadmill, and it exerts a beneficial impact on improving lung capacity.
3. Running: If your goal is to conduct running exercises on the treadmill, it is advisable to set the speed at more than 8 kilometers per hour. This speed level on the treadmill is suitable for those who maintain a regular exercise routine. For individuals who are desperately in need of losing fat, it is optimal to reach this speed during their aerobic running sessions on the treadmill. Nevertheless, it is crucial to note that if your physical condition is not conducive to high-intensity exercise on the treadmill, you must exercise under the guidance and advice of a doctor or a professional coach.
II. Heart Rate Control on the Treadmill
1. Optimal Heart Rate Range for Aerobic Exercise: The ideal heart rate range for aerobic exercise while using the treadmill can be calculated by applying the following formula: (220 - age) × 60% - 80%. For instance, if you are 20 years old, then the optimal exercise heart rate range for your treadmill workout is 120-160 beats per minute. Running within this specific heart rate range on the treadmill is most advantageous for facilitating fat burning and fortifying the cardiovascular system.
2. Avoid Excessive Heart Rate: When you are actively exercising on the treadmill, it is of utmost importance to prevent your heart rate from surpassing your maximum heart rate (220 - age). In the event that your heart rate becomes too rapid during the treadmill exercise, promptly reduce the speed of the treadmill to bring your heart rate back to a normal state, thereby averting any potential accidents.
III. Other Precautions for Treadmill Exercise
1. Warm-up: Prior to commencing your exercise session on the treadmill, it is essential to perform a comprehensive and sufficient warm-up to prevent any possible exercise-related injuries.
2. Appropriate Hydration: During the course of your treadmill exercise, make sure to replenish water adequately to maintain the body's water equilibrium.
3. Choose Suitable Running Shoes: To safeguard your feet and knees during treadmill exercise, it is imperative to select appropriate and suitable running shoes.
4. Pay Attention to Posture: While you are exercising on the treadmill, it is necessary to maintain the correct posture to avoid inflicting any harm on your body.
Through the above elaboration, I am confident that you have gained a more profound understanding of how to use the treadmill correctly. I sincerely hope that you can fully enjoy the exercise experience on the treadmill while ensuring your safety and achieve a healthy physique.
