Product
Treadmill workouts for beginners
Basic Info
For beginners, you can choose entry-level treadmills, and for runners with a certain foundation, you can choose intermediate and advanced treadmills. In addition, the brand and after-sales service of the treadmill are also factors that need to be considered when choosing. Before purchasing, you can check online user reviews and reviews to understand the advantages and disadvantages of the treadmill and choose a treadmill that suits you.
Running outdoors is easily restricted by weather, time and other factors. Gyms are expensive and there are many uncertainties. If you have a treadmill at home, you can use your trivial time to exercise at home, which not only makes good use of time, but also serves the purpose of exercising.
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How to choose a treadmill for home use?
Continuous horsepower: the continuous power output of the treadmill motor, which refers to uniform speed.
Peak Horsepower: The maximum power output of a treadmill motor. It's like a 100-meter sprint, but this speed is unsustainable.
The main thing to look at when purchasing is sustained horsepower. The continuous horsepower is 1.0-2.0HP, which can satisfy consumers weighing less than 200 pounds. If you are a professional athlete or a consumer doing high-intensity exercise, you can choose a treadmill with higher horsepower.
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Shock absorption
Running will cause damage to the knees to some extent, and a treadmill with good shock absorption will protect the runner's knees from stress.
At present, treadmill shock absorption systems mainly include spring shock absorption, silica gel shock absorption, air bag shock absorption, and composite shock absorption.Composite shock absorption combines different shock absorption technologies into one. It has good shock absorption effect but is relatively expensive. It is mainly used on high-end treadmills.
Air bag shock absorption is to apply the technology in running shoes to the treadmill, and achieve the shock absorption effect by adding multiple air bags. It has good shock absorption effect, low sound and more comfortable foot feel. The better airbag shock absorber is the foreign brand Reebok.
Running belt length and width
The larger the running belt area, the better the comfort and stability.
The length of the running belt is preferably no less than 130cm and the width is no less than 45cm.If you are tall, it is recommended to choose a longer and wider running belt.
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Slope adjustment function
Some treadmills have a slope adjustment function, which can increase the intensity of exercise by adjusting the slope, which is more conducive to fat burning.
A treadmill without incline adjustment is like running on flat ground and is very suitable for novices.Other functions
Whether it is foldable: The treadmill occupies a large area, and the foldable treadmill can make better use of the space.
Heart rate monitoring: Some treadmills have a heart rate monitoring function, which can better help consumers understand their own exercise conditions.
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First of all, correct running form is crucial to the effectiveness of training. On the treadmill, keep your chest raised, head raised, and arms swinging naturally. The arms can be slightly bent, but do not swing them excessively. Maintain body stability and balance and avoid leaning forward or backward excessively, which can reduce the pressure on the waist and knee joints.
Secondly, the speed and slope of the treadmill must be reasonably controlled. Beginners should start at a lower speed on flat slopes and gradually increase as they get used to it. The running speed on the treadmill is generally recommended to be between 6-9 km/h, which can be adjusted according to personal physical condition and fitness goals. The incline can be adjusted as needed, and increasing the incline can increase exercise intensity and burn calories.
Correct breathing is also very important during treadmill training. Breathe deeply to transport oxygen throughout your body, helping to increase endurance and reduce fatigue. Generally, it is more reasonable to adopt a breathing method of 4 steps for one inhale and 4 steps for one exhale, but it can also be adjusted according to personal circumstances.
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Finally, pay attention to relaxing and stretching after running. Moderate stretching can help reduce muscle fatigue and tension and avoid muscle soreness. You can stretch your legs, hips, waist and other muscles, hold each stretching action for 15-30 seconds, and gradually relax and breathe.
In summary, the treadmill is a very effective aerobic fitness tool, but you must pay attention to correct posture, speed and slope control, reasonable breathing and heart rate monitoring, and appropriate relaxation and stretching. Only by using treadmills for training scientifically and rationally can we achieve good fitness results and maintain the health and vitality of the body.
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