Title: How to Use a Treadmill - Correct Usage and Diagrams
Title: How to Use a Treadmill - Correct Usage and Diagrams
I. Familiarize Yourself with the Treadmill Initially
When using an electric treadmill for the first time, stand beside it and get familiar with how to control it, such as starting, stopping, and adjusting the speed. Only after you are familiar with it you can start using it.
II. Press the Start Button
Press the start key, the treadmill starts runing, default speed is speed 1. Beginners can use this speed for warm-up first. After warming up for about five minutes, then gradually increase the speed according to their own physical condition.
Note: Before the treadmill starts, never stand on the belt. Stand on the side rails.
III. Activate Different Speed or Incline Modes
· Speed Mode: Generally, hold the handrails with both hands, turn the machine to a low speed of 1.6 to 3.2 kilometers per hour. Stand upright, look forward, and step on the running belt a few times with one foot to relax as much as possible. Then stand on the running belt and move along with it. Run for about 10 minutes. After feeling adapted, slowly increase the speed to 3 to 5 kilometers per hour and maintain this speed for about 10 minutes. Finally, slowly reduce the speed to stop the machine. The slow deceleration until stopping takes about 8 minutes.
Tips: Different speeds are suitable for different groups.
· If you just want to walk slowly, it is recommended to use a speed of 4km/h to 6km/h. Slow walking is generally more suitable for relaxation exercises after exercise or for pregnant women.
· A speed of 6km/h to 8km/h is suitable for people who walk fast. This speed is most suitable for those friends who don't like running or "lazy people" who just want to sweat but not be too tired. It can not only achieve the fitness effect but also maintain the normal body shape. At the same time, this speed is also more suitable for students with poor sports ability to jog, which has a good effect on improving lung capacity.
· A speed above 8km/h is more suitable for people who exercise regularly. For students who urgently need to lose fat, it is best to reach this speed when doing aerobic running exercises.
Note: People whose physical condition is not suitable for high-intensity exercise must not choose a fast running speed. Please do treadmill exercise under the instructions of a doctor or coach to avoid irreversible mistakes.
· Incline Mode: Adjust the incline. There are buttons for adjusting the incline on the treadmill. After turning on the machine, you can choose the incline independently. However, it is not recommended for beginners to increase the incline. After having some experience, you can appropriately increase the difficulty. For example, MYDO TD652A has a unique 20-speed direct selection function and a 15-segment incline direct selection function, which can be adjusted according to your own needs.
IV. Turn Off the Treadmill Power
It is best to turn off the power when the treadmill is not in use. The correct sequence for switching off the power of the treadmill is to switch the switch to the "OFF" position and then unplug the power plug. In addition, do not place carpets or any objects on the power cord. Do not use the treadmill if it is damp or deformed, or if the power plug is damaged.
V. Precautions for Using the Treadmill
· Change into Sports Equipment Before Running: Before running, it is best to change into sportswear. Do not wear jeans, leather shoes, etc. for exercise. It is recommended to choose running shoes or fitness shoes. At the same time, there should be no foreign objects stuck on the soles to avoid carrying foreign objects into the treadmill running belt to wear down the running board and running belt. Clothes should be comfortable and suitable for exercise. It is recommended to choose cotton breathable sportswear.
· Warm Up Before Getting on the Treadmill: You should do warm-up activities before getting on the treadmill. Otherwise, it is very easy to cause muscle strains in the thighs and calves. Stretching exercises such as stretching the legs, squatting, stretching the muscles, and flexing and extending the joints can increase the temperature of the muscles and make the muscles softer. After getting on the treadmill, you should start with "dynamic" warm-ups such as slow walking and jogging, and gradually increase the amount of exercise. This process usually takes about 10 to 15 minutes. In addition, when getting off the treadmill, you should also gradually slow down to avoid dizziness and falls.