How to adjust the slope of the treadmill is the most effective?

The treadmills on the market now basically have a slope adjustment function. Generally speaking, under the same training time, increasing the slope of the treadmill can improve the effect of aerobic exercise, consume more calories, and obtain better cardiopulmonary exercise effects. Let's follow the treadmill store to learn how to adjust the slope of the treadmill to be the most effective, right?

Under normal circumstances, the price of a treadmill is more than 5,000 yuan, and the slope of the treadmill is adjustable between 0-12°. Some imported treadmill brands have more, which can reach 25° or more. Of course, this slope cannot be adjusted arbitrarily. We need to set it according to the purpose of our own exercise. Friends who usually use treadmills have the following exercise goals, such as losing weight, improving cardiorespiratory function, warming up, relaxing, Postoperative rehabilitation, etc.

1. For the purpose of weight loss: the slope is between 7-12°

If you want to lose weight on a treadmill, you should grasp this time when you exercise. It is best to control it within 30-40 minutes.

Because when you first started exercising, what you consumed was the sugar in your body. Usually, the fat in your body will start to be consumed after 30 minutes of moderate intensity. If you need to do other exercises, it is best not to be less than 20 minutes.

Then you need to pay attention to the running speed. Generally, it is best to control the speed between 6.5-8.5 for men, and between 5.5-7.5 for women. Be careful not to hold your arms on the handrails of the treadmill when running. On top, you have to swing with the rhythm of running, which can consume more fat and is more natural and safe!

2. The purpose of cardio-pulmonary exercise: the slope is between 0-10°

If you want to exercise your cardiorespiratory function on a treadmill, you'd better consult a relevant coach or doctor before exercising, and then set a target heart rate according to their recommendations.

Generally speaking, after you reach your target heart rate during exercise, you should maintain it for 25-35 minutes. The speed of the treadmill should be set between 5-9, and the slope should be controlled at 0-10°. Time is fine.

Finally, when you finish the whole exercise, don't stop immediately, but when you are about to end, slowly slow down and run for about 5 minutes before stopping, which will help the fitness effect!

3. For the purpose of warm-up exercise: the slope is between 0-4°

If you just want to warm up with a treadmill, the exercise time shouldn’t be too long, 5-10 minutes is good, and the speed setting does not need to exceed 8. It is best to increase the running speed step by step.

For example, you can run for 3-5 minutes at a speed of 4-6 at the beginning, then run for 2-3 minutes at a speed of 8-10, and then run at a speed of 5-7 for 3-5 minutes. The benefits of this It can avoid unnecessary consumption of physical strength, and the effect of warming up is good!