We need to adjust the appropriate treadmill slope according to the purpose of exercise and exercise intensity.
Running warm-up: The slope is set between 0-4°, and the exercise time does not need to be too long, just 5-10 minutes. When warming up, you can first run at a speed of 4 to 6 for 3 to 5 minutes, then run at a speed of 8 to 10 for 2 to 3 minutes, and then run at a speed of 5 to 7 for 3 to 5 minutes to avoid unnecessary physical exertion. achieve a warm-up effect.
Simulated road running: When the treadmill slope is adjusted to 1%, it is close to outdoor running with wind resistance. We can simulate outdoor running, and running will feel more real.
Cardiopulmonary training: If the purpose of cardiorespiratory exercise is to set the incline to 0%-10%, it is also necessary to set the target heart rate. A target heart rate of 160 minus chronological age is recommended. The actual situation can also be determined according to your athletic ability. Generally speaking, after reaching your target heart rate, you need to hold it for 25 to 35 minutes, with the treadmill speed set between 5 and 9. Don't stop immediately after the entire training session. Towards the end, reduce the speed and incline and jog for about 5 minutes.
Moderate-intensity fitness: If you want to do moderate-intensity exercise, the incline can be set to 7%-12%, simulating mountain climbing. When you're not sure what slope is right for you, you can start at 7% and slowly increase it. The running speed is generally controlled between 6.5 and 8 by men and between 55.5 and 7.5 by women.
