Product
Treadmill workouts for beginners
Basic Info
For beginners, you can choose an entry-level treadmill, while 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 to consider when choosing. Before purchasing, you can check online user reviews and evaluations to understand the advantages and disadvantages of the treadmill and choose the one that suits you.
Outdoor running is easily constrained by factors such as weather and time, and gyms are expensive with many uncertainties. If you have a treadmill at home, you can use your spare time to exercise at home, which not only makes full use of time but also achieves the purpose of exercise.
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How to choose a treadmill for home use?
Continuous horsepower: The continuous power output of the treadmill motor, referring to a constant speed.
Peak horsepower: The maximum power output of the treadmill motor. It's like a 100 meter sprint, but this speed cannot be sustained.
When making a purchase, the main consideration is the sustained horsepower. Continuous horsepower of 1.0-2.0HP can meet the needs of consumers weighing under 200 pounds. If you are a professional athlete or a consumer who engages in high-intensity exercise, you can choose a treadmill with higher horsepower.
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Shock absorption
Running can cause some damage to the knees, and a treadmill with good shock absorption can protect the runner's knees from pressure.
At present, treadmill shock absorption systems mainly include spring shock absorption, silicone shock absorption, airbag shock absorption, composite shock absorption, etc.
Composite shock absorption is the integration of different shock absorption technologies, with good shock absorption effect but relatively high price, mainly used on high-end treadmills.
Airbag shock absorption is the application of technology from running shoes to treadmills, which achieves shock absorption by adding multiple airbags. It has good shock absorption effect, low noise, and comfortable foot feel. The currently 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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Firstly, the correct running posture is crucial for training effectiveness. On the treadmill, keep your chest straight and head up, swing your arms naturally, and your arms can be slightly bent, but do not swing too much. Maintain body stability and balance, avoid excessive forward or backward leaning, which can reduce pressure on the waist and knee joints.
Secondly, the speed and slope of the treadmill should be controlled reasonably. Beginners should start at a lower speed on a flat slope and gradually increase their speed when they get used to it. The recommended running speed on a treadmill is generally between 6-9 kilometers per hour, which can be adjusted according to individual physical condition and fitness goals. The slope can be adjusted as needed, increasing the slope can increase exercise intensity and burn calories.
Proper breathing is also important during treadmill training. Deep breathing delivers oxygen throughout the body, helping to increase endurance and reduce fatigue. It is generally reasonable to use a 4-step inhalation and 4-step exhalation breathing method, but it can also be adjusted according to individual circumstances.
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Finally, after running, it is important to pay attention to relaxation and stretching. Moderate stretching can help reduce muscle fatigue and tension, and avoid muscle soreness. Stretching muscles such as the legs, hips, and waist can be done for 15-30 seconds, gradually relaxing and adjusting breathing.
In summary, a treadmill is a highly effective aerobic fitness tool, but it is important to pay attention to proper posture, speed and slope control, proper monitoring of breathing and heart rate, and appropriate relaxation and stretching. Only by scientifically and reasonably using treadmills for training can we achieve good fitness results and maintain physical health and vitality.
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