Although treadmills are easy to operate, to truly bring out their fitness effects, the correct usage method is of vital importance. Many people merely walk or run mechanically on treadmills, neglecting key factors such as posture, speed and slope adjustment, which leads to low training efficiency and even an increased risk of injury.
1. Correct running posture
When running on a treadmill, keep your body upright, slightly tighten your core, and avoid leaning forward or backward too much. Swing your arms naturally. When your feet touch the ground, try to land with your middle foot or front foot first to reduce the impact on your knee joints. If you are used to jogging, you can appropriately increase the slope (1%-3%) to simulate the resistance of outdoor running and improve fat-burning efficiency.
2. Reasonable adjustment of speed and slope
Beginners are advised to start with slow walking (3-4km/h), and gradually adapt to it before moving on to jogging (6-8km/h). If the goal is to lose fat, you can adopt the interval training method, that is, run fast for 1 minute (8-10km/h) and then walk slowly for 1 minute, repeating this several times. The adjustment of the slope can also significantly affect the training intensity. Moderately increasing the slope (5%-8%) can enhance the participation of the gluteal and leg muscles.
3. Training duration and frequency
For healthy adults, it is recommended to engage in aerobic exercise 3 to 5 times a week, each time for 30 to 45 minutes. If it is to enhance endurance, you can gradually increase the running time. If the main goal is fat loss, high-intensity interval training (HIIT) can be combined to shorten the duration of each training session while increasing the intensity.
4. Warm-up and stretching
Before getting on the treadmill, it is recommended to do 5 to 10 minutes of dynamic warm-up (such as high knee lifts, jumping jacks), and then stretch your legs to reduce muscle stiffness and soreness.
By scientifically adjusting the usage of treadmills, users can maximize their training effects while reducing the risk of sports injuries.
Post time: Aug-15-2025