On the road to fitness, everyone has a different starting point and goal. Whether you are a fitness novice, a dieter, an office worker or an elderly person, choosing the right training program and equipment is of vital importance. This article will introduce you to treadmill and handstand machine training programs tailored for different groups of people, helping you use the equipment safely and efficiently and avoid sports injuries.
First, fitness beginners: Get started with the basics and gradually adapt
1.1 Treadmill Training Program
Warm-up exercises: Before running, do 5 to 10 minutes of warm-up exercises, such as brisk walking or jogging, to help your body gradually adapt to the exercise rhythm.
Low-intensity running: At the beginning, choose a lower speed (such as 5-6 kilometers per hour) and run for 15-20 minutes each time. As physical fitness improves, gradually increase the running time and speed.
Interval training: Try interval training, such as running fast for 1 minute and jogging for 2 minutes, repeating 5 to 6 sets. This training method can enhance heart and lung function while avoiding excessive fatigue.
1.2 Handstand Machine Training Program
Basic handstand: When using the handstand machine for the first time, start with a shorter duration (such as 30 seconds) and gradually increase the handstand time. Pay attention to maintaining your body balance and avoid overexerting yourself.
Handstand stretching: During the handstand process, performing simple stretching movements such as stretching the legs and arms can help relax the muscles and improve flexibility.
Safety measures: Always use the handstand machine with someone by your side to ensure timely assistance in case of discomfort.
Second, people who are trying to lose weight: Efficient fat burning and scientific weight loss
2.1 Treadmill Training Program
Aerobic running: Choose a moderate-intensity running speed (such as 7-8 kilometers per hour), and run for 30-45 minutes each time. Maintaining a heart rate between 60% and 70% of the maximum heart rate can effectively burn fat.
Slope training: Use the slope function of the treadmill to increase the difficulty of running. For instance, for every 5 minutes of running, increase the slope by 1% and repeat 5 to 6 sets. This training method can enhance fat-burning efficiency and strengthen the leg muscles at the same time.
Cooling exercises: After running, do 5 to 10 minutes of cooling exercises, such as slow walking or stretching, to help the body recover and reduce muscle soreness.
2.2 Handstand Machine Training Program
Inverted squats: Performing squats on an inverted machine can effectively exercise the leg and gluteal muscles and enhance fat-burning efficiency. Do 3 sets each time, with 10 to 15 repetitions in each set.
Handstand plank: Doing the plank on a handstand machine can exercise the core muscles and improve the stability of the body. Hold for 30 to 60 seconds each time and repeat for 3 to 4 sets.
Safety measures: When conducting high-intensity training, pay attention to your body’s reactions and avoid excessive fatigue. If you feel unwell, you should stop training immediately.
Third, office workers: Make efficient use of fragmented time
3.1 Treadmill Training Program
Morning running plan: Make use of the morning time to run for 20 to 30 minutes each time. Choosing a moderate speed (such as 6 to 7 kilometers per hour) can help refresh the mind and improve work efficiency.
Lunch break run: If time permits, use your lunch break to run for 15 to 20 minutes. Choosing a lower speed (such as 5 to 6 kilometers per hour) can relieve work pressure and improve the working state in the afternoon.
Safety measures: Before running, do some simple warm-up exercises to avoid muscle strains caused by sudden movement.
3.2 Handstand Machine Training Program
Handstand relaxation: During breaks at work, use a handstand machine to do 5 to 10 minutes of handstand relaxation. Handstands can promote blood circulation and relieve fatigue in the neck and shoulders.
Handstand stretching: During the handstand process, performing simple stretching movements such as stretching the legs and arms can help relax the muscles and relieve work pressure.
Safety measures: When using the handstand machine, pay attention to maintaining your body balance and avoid excessive force. If you feel dizzy or unwell, you should stop training immediately.
Fourth, the elderly: Engage in gentle exercise and pay attention to safety
4.1 Treadmill Training Program
Slow walking: Choose a lower speed (such as 3-4 kilometers per hour) and walk slowly. Walking for 15 to 20 minutes each time can help the elderly maintain physical vitality and improve heart and lung function.
Interval walking: Try interval walking, such as brisk walking for 1 minute and slow walking for 2 minutes, repeating 5 to 6 sets. This training method can enhance heart and lung function while avoiding excessive fatigue.
Safety measures: When walking on a treadmill, pay attention to maintaining your balance and avoid falling. If you feel unwell, you should stop training immediately.
4.2 Handstand Machine Training Program
Handstand relaxation: Choose a shorter period of time (such as 30 seconds) and perform handstand relaxation. Handstands can promote blood circulation and relieve fatigue in the neck and shoulders.
Handstand stretching: During the handstand process, performing simple stretching movements such as stretching the legs and arms can help relax the muscles and improve flexibility.
Safety measures: Always use the handstand machine with someone by your side to ensure timely assistance in case of discomfort. If you feel dizzy or unwell, you should stop training immediately.
Treadmills and handstand machines are great helpers for fitness and rehabilitation, but different groups of people need to choose appropriate training programs based on their own physical conditions and goals. Fitness beginners can start with low-intensity running and basic handstands to gradually adapt. People who are trying to lose weight can enhance their fat-burning effect through aerobic running and handstand squats. Office workers can take advantage of fragmented time to do morning runs and handstands to relax. The elderly should choose gentle forms of exercise and pay attention to safety. Through a scientific and reasonable training plan, everyone can find a rhythm that suits them on the road to fitness and enjoy a healthy life.
Post time: Jul-30-2025