How to achieve good exercise results on a treadmill

The key to achieving good exercise results on a treadmill lies in scientifically setting parameters, maintaining correct posture, and planning a reasonable training plan. There are mainly methods such as adjusting slope and speed, controlling exercise duration, using interval training, maintaining stable body posture, and combining strength training.

1. Adjust Slope and Speed

Set the treadmill slope to 1% to 3% to simulate the resistance of outdoor running and reduce knee joint pressure. The speed should be chosen according to individual abilities. Beginners are advised to start from 4 to 6 kilometers per hour and gradually increase to 7 to 9 kilometers per hour. The combination of slope and speed can enhance cardiovascular function and lower limb muscle groups, avoiding the plateau period caused by a single intensity.

2. Control exercise duration

It is recommended to run for 30 to 60 minutes each time, including 5 minutes of warm-up and 5 minutes of cold body. People who want to lose weight can use low-intensity continuous running for more than 40 minutes, while those who want to gain muscle are suitable for high-intensity training of 20 to 30 minutes. Avoid prolonged exercise for more than 90 minutes to prevent joint strain and muscle breakdown.

3. Adopting interval training

alternating high and low intensity interval training can improve fat burning efficiency, such as repeating a 1-minute sprint run with a 2-minute slow run for 8 groups. This mode can increase basal metabolic rate for more than 24 hours, suitable for office workers with limited time. Pay attention to controlling the heart rate within the range of 60% to 85% of the maximum heart rate.

4. Maintain the correct posture

When running, keep your eyes ahead, keep your shoulders straight to avoid hunchback, and swing your arms naturally at a 90 degree angle. The foothold should be in the middle of the running belt, with the forefoot landing first to reduce knee impact. Hold the heart rate monitoring sensor instead of the armrest to prevent posture deformation and burn additional calories.

5. Combined with strength training

Lower limb strength training 2-3 times a week can improve running performance, such as squats and lunges, which can enhance the quadriceps and gluteus maximus muscles. Core muscle training improves running stability and reduces lumbar compensation through movements such as plank support. Avoid high-intensity running within 48 hours after strength training.

Treadmill exercise should be accompanied by dietary management, and high-quality protein and compound carbohydrates should be supplemented within 30 minutes after exercise to help muscle repair. Choose breathable and sweat wicking sportswear and shock-absorbing running shoes, and regularly check the tightness of the treadmill belt. It is recommended to take 1 to 2 days off per week for joint recovery, and alternate between low impact exercises such as swimming or cycling. When knee joint pain or dizziness occurs, exercise should be stopped immediately. Long term exercisers should have their body fat percentage and muscle mass checked and adjusted quarterly.