First use
Before using a commercial treadmill for the first time, please stand by and familiarize yourself with how to control it-such as starting, stopping, and speed adjustment. You can use it only after you are familiar with it. Then stand on the plastic anti-skid plates on both sides of the treadmill, grab the handrails with both hands, drive the machine to a low speed of 1.6-3.2 km/h, stand up straight, look forward, and stroke the running belt with one foot. Go down and relax as much as possible; then stand on the running belt and exercise with them. After adapting, slowly increase the speed to 3 to 5 km/h. Maintain this speed for about 10 minutes, and then slowly stop the machine. Note: Do not run at high speed for the first time to prevent falling.
Warm up
No matter what speed you are walking at, it is best to do stretching exercises first. Warm muscles are easier to stretch, so take 5 to 10 minutes to warm up.
Amount of exercise
Exercising for 15-20 minutes is a great way to save time. Warm up on a treadmill at a speed of 4-4.8 km/h for 5 minutes, and then increase the speed by 0.3 km/h every 2 minutes until you find it challenging to continue exercising at a certain speed for 45 minutes. Exercise frequency: The goal is 3-5 times/week, 15-60 minutes of exercise each time. It is best to make an exercise schedule according to your physical condition, rather than exercise according to your own preferences. You can control the intensity of the exercise by adjusting the speed and exercise time. (The above content is for reference only.)
Clothing
It is recommended to choose running shoes or fitness shoes. At the same time, do not stick to the soles of foreign objects, and avoid carrying foreign objects under the treadmill running belt to wear the running board and running belt. Clothes should be comfortable and suitable for sports. It is recommended to use cotton and breathable sportswear.
In addition, it is necessary for you to understand your health status before exercising. It is recommended to consult a doctor or professional. Maybe you can get twice the result with half the effort.
