Which brand of treadmill is better ? How to use treadmills correctly to achieve better fitness results? Running intensity plays a very important role in weight loss, so grasping the running intensity is a must for every fitness friend to understand. The topic that Xiaobian made for friends today is about how to set the running intensity of a home treadmill. I hope that my friends can use this as a reference for the correct treadmill use.
Many novice friends, on the treadmill, can't wait to adjust the speed to the fastest and run with the maximum strength, thinking that this can achieve the maximum training effect. This is actually a mistake. The treadmill fitness must be gradual and correct. Anxious to achieve, to master the correct use of the treadmill, treadmill speed set how much appropriate, it is entirely depends on your fitness needs; but the beginning must not be set too fast, it is best and their best heart rate.
Let's talk about treadmill speed setting methods and how to calculate your best heart rate.
For the use of treadmills for children, the elderly, and rehabilitation purposes, the running board strength setting should be 3 km/h. The main purpose is to move the body. This is a lower intensity exercise with a gradient of 0 degrees, but the running time can be based on The user's status depends.
For most adult users, treadmill running intensity should be set at 6 kilometers per hour. This is a regular aerobic exercise. According to individual running requirements, the adjustment of different slopes can be matched with running intensity. Such running intensity duration is generally 30 minutes - 45 minutes is better, can play a major role in enhancing heart and lung function.
The treadmill running intensity setting for young people or for fitness purposes should be set at 9 km/h. This is a fitness level routine aerobic exercise. For the purpose of exercising the endurance of users, it is more suitable for users with long-term exercise habits. The best running time should be 30 minutes.
For professional fitness or weight-loss exercises, the intensity setting should be 12 kilometers per hour. The main goal is to use a treadmill for fitness, and run with different slope adjustments. When this exercise intensity finishes, you need to first run. The speed of the aircraft is reduced to 3-5 kilometers per hour, and the holding time is more than 3 minutes, so that the intensity of running exercise is determined by the individual's constitution.
How to calculate the heart rate is not suitable for? The term “How much optimal heart rate is reached†is often heard not only on treadmill exercise but also on other subjects such as spinning bikes/exercise bikes; it is a data that needs attention during running workouts; this heart rate data can be directly reflected Exercise intensity and state of your exercise; Run as aerobic exercise, the best heart rate range: (220 - your age) X60% / 80%. For example, if you are 20 years old, then your heart beats 120-160 beats per minute is your best heart rate fluctuations; in other words, is that you maintain running within this heart rate range, which is most conducive to your body fat Burn and strengthen your cardiovascular system.
When running, it is best not to let your heart rate exceed your maximum heart rate: 220 minus your age. If you exceed it, you will feel very tired and difficult to persist. Therefore, it is better to let your heart rate return to normal rhythm.
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