What is the typical running speed on a treadmill

The treadmill running speed is generally controlled at 6-10 kilometers per hour, and the specific speed needs to be adjusted according to individual physical fitness, exercise goals, and health conditions.

For weight loss individuals, it is recommended to use medium to low speed aerobic running, with a speed of 6-8 kilometers per hour, combined with a duration of more than 30 minutes, which can effectively promote fat burning. This speed range has less pressure on the knee joint and is suitable for those with a large body weight or novice athletes. During exercise, the heart rate can be monitored and maintained at 60% -70% of the maximum heart rate, during which the body mainly relies on fat for energy supply. If you want to improve your cardiovascular function, you can increase your speed to 8-10 kilometers per hour for interval training, such as running fast for 1 minute and then jogging for 2 minutes alternately. professional runners or individuals with good physical fitness can engage in high-intensity training at speeds exceeding 12 kilometers per hour, but it should be noted that the maximum speed of the treadmill is usually 16-20 kilometers per hour. Speeds exceeding 10 kilometers per hour have a significant impact on the ankle and hip joints, and those who are overweight or have old joint injuries should choose carefully. Some high-end treadmills offer slope adjustment function. When setting a slope of 3-5 degrees, even low-speed running can achieve high intensity, suitable for people who want to reduce joint impact while maintaining exercise intensity.

When using a treadmill, gradually increase from low speed to avoid sudden acceleration that may cause a fall. Warm up and stretch for 5-10 minutes before and after exercise, and regularly check the wear of the running belt. Middle aged and elderly people, as well as pregnant women, are advised to choose a brisk walking speed of 4-6 kilometers per hour and wear safety clips to prevent accidents. If you experience discomfort such as dizziness or chest tightness, stop exercising immediately and seek medical examination if necessary.