What is the 4.0 step speed on a treadmill

A walking speed of 4.0 on a treadmill usually corresponds to a walking speed of 4 kilometers per hour, which belongs to low-intensity aerobic exercise. This speed is suitable for warming up, middle-aged and elderly people, or people with a large body weight base for basic fat burning. The speed unit of a treadmill is generally kilometers per hour, and a step speed of 4.0 means walking about 67 meters per minute. At this speed, the heart rate rises steadily, causing less pressure on the knee joint and lasting for a longer period of time. It is recommended that first-time treadmill users start adapting from this speed and adjust the slope to improve exercise effectiveness. Attention should be paid to keeping the body upright and avoiding holding hands to activate the core muscle group to participate in exercise.

Some treadmill brands may use miles per hour as the unit of measurement, and a 4.0 pace is equivalent to 6.4 kilometers per hour, belonging to the category of brisk walking or jogging. Before use, the measurement unit of the equipment should be confirmed to avoid misjudgment of strength. For people with a foundation in exercise, this speed may not reach the optimal fat burning heart rate and needs to be adjusted based on age to a slightly asthmatic but still able to speak normally state.

It is recommended to start the dynamic warm-up with a pace of 4.0 and gradually increase it after 5-10 minutes. Pay attention to leg stretching after exercise, especially the gastrocnemius and quadriceps muscles. Overweight individuals can use interval training mode, alternating between 4.0 pace and short breaks, with a total duration controlled within 30 minutes per session. Long term maintenance of this intensity of exercise can help improve basal metabolic rate, but it needs to be combined with dietary control to achieve weight loss effects.