Treadmill training speed, how much is the right speed of the treadmill?

1. Develop explosive exercises.

Explosive power is determined by two organic components, speed and power. Therefore, the following exercise methods can be adopted: 1. Deep jump, vertical jump; 3. Weight-bearing vertical jumping; 4. Squat and jump with weights; 5. Weight-bearing squats; 6. Weight-bearing lunge exchange jump.

2. Flexibility exercises.

Flexibility refers to the range of movement of a person's joints and the ability of muscles and ligaments to stretch. It is of great significance in sprinting, especially for increasing the stride length of athletes, therefore, I usually use the following methods in training: 1. Forward bending exercises; 2. pulling the leg of the rod; 3. longitudinal and crosswise forks; 4. Rapid flexion and extension of the rib body before and after; 5. Kicking (front, side and outer swing and inner combination), sitting cross-legged on the knee, etc.; 6. Quick squatting exercises.

3. Training of action speed.

This part is the key to sprint training, and I usually use the auxiliary practice, repetition, race and game method. Among them, the competition method is a method often used for speed training, due to the short time of speed practice, the regular use of the competition method can make the athlete emotionally high and show maximum speed. In the same way as the game method, it can stimulate the athlete's high emotions, and at the same time, it can also prevent the form of "speed disorder" caused by frequent scheduling of exercises to express maximum speed due to various changes in movement during the game.

Monday, Thursday, 1, deep jump; 15 sets * 10 times.

Week. 2. Weight-bearing lunge exchange jumps 10 sets * 30 times.

On Wednesday, 30m sprint, 60m sprint, 80m sprint, 10 sets, the key is to improve cadence, downhill running to improve performance effect.

On Friday, 10 sets of kicks*30 reps, 10 sets of weighted jumps*15 reps.

On Saturday, 15 sets of weighted squats * 10 reps; 30-meter sprint-60-meter sprint-100m sprint, 6 groups.

Sunday Positive rest: such as playing ball, etc.

Preparation and relaxation activities are indispensable for every training session.

Only by exercising consistently, you will get good results. Good luck!

Take an elastic belt to fix one end, tie the other end to yourself, and then sprint, as if you are practicing explosive power. The treadmill should be trained for endurance.

But don't you just practice 200 meters in middle school? It's very simple, people with a certain amount of physical strength can pass through hunger.

You can play badminton to practice your physique.

How fast can track and field athletes achieve on a treadmill for indoor equipment training?

The setting of speed varies depending on the gender and fitness goals:

First, the speed setting under normal circumstances.

1. Slow walking: speed 4km h-6km h

If you just want to walk slowly, then it is more appropriate to adjust the speed of 4km h-6km h. Walking at this pace is generally more suitable for walking after meals and relaxing after exercise.

2. Fast walking: speed 6km h-8km h

The speed of 6km h 8km h is suitable for people who walk briskly, this speed is most suitable for those who don't like to run, or "lazy people" who just want to sweat but don't want to be too tired, which can not only achieve the effect of fitness, but also maintain the normal body shape of the body, and also help to improve the lung capacity of exercisers. At the same time, this speed is also more suitable for jogging for people with poor athletic ability.

3. Running fat loss: more than 8km h.

If you want to use a treadmill to achieve a better fat loss effect, then try to adjust the speed to more than 8km h. Of course, this 8km h is divided into two kinds, jogging to reduce fat is 8km h-10km h, and if you want to lose fat by running at medium speed, it is better to choose 10km h-12km h, and running at medium speed is to enter the stage of burning fat.

Second, if it is for **, the running speed of men should be controlled at 8 to 10 kilometers per hour, and the running speed of women should be controlled at 6 to 8 kilometers per hour.

Keeping the exercise intensity at about 75% of your maximum exercise intensity is the best effect. The first way to grasp the intensity of exercise is to measure your pulse rate per minute, which is calculated as (220-age)*75% is the number of pulses that the practitioner needs to maintain during running, and the runner can choose the appropriate speed according to this pulse.

The treadmill walks slowly.

From 4km h—6km h; Fast walking speed: 6km h—8km h; Of course, if you are very heavy now, it is recommended to walk briskly + jog, because the faster the speed, the greater the pressure on the knee joint. Vary.

If you just want to walk slowly, then it is more appropriate to adjust the speed of 4km h-6km h. Walking at this pace is generally more suitable for walking after meals and relaxing after exercise.

If you want to achieve better fat loss results by treadmill, then it is best to adjust the speed to more than 8km h.

After the warm-up, start the official run. For those who don't usually exercise much, it is recommended to start with a brisk walk, first walk at a speed of 5 minutes, and then jog at a speed of 7 for 5 minutes. During this process, pay attention to whether your heart rate exceeds the maximum heart rate of aerobic running, and once it does, you need to slow down.

Friends who usually have exercise habits can start with jogging, jog at a speed of 7 for 10 minutes, and then walk at a speed for 3 minutes.

It is necessary to adjust your speed according to the situation of the exercise

degree, zhi but if it is a slow walk, it is better to tune to.

DAO specialization 3-6km h, brisk walking: 6-8km h (slope not more than 5°), jogging: 8-10km h (slope not more than 3°), fast running: more than 12km h (slope is 0°).

When buying a treadmill, don't pay too much attention to the popular models, don't choose too high sales, and the monthly sales are more reliable within 200, because this kind of brand will not spend too much energy and cost on publicity. And really good machines, because of the consideration of quality, the production cycle will be relatively long, and generally there will not be too much inventory.

Another advantage of the treadmill is that no matter the wind or rain, we can exercise at home, and the treadmill can also be used. The treadmill is a must-have item for our girls.

The treadmill is a relatively sophisticated exercise tool. Therefore, it will not bring us harm when exercising, and the impact on the knee is relatively small compared to the outdoors, and the treadmill is a more practical sports equipment.

The mid-range is good, the treadmills on the market now basically have a slope adjustment function, generally speaking, under the same training time, increasing the slope of the treadmill can improve the aerobic exercise effect.

There is no standard for this, it mainly depends on the user's matters to run fast or slowly, if it is a slow walk, you can adjust the speed back to 9-10km h, if it is a fast run, you can adjust it to about 12km h, but no matter what speed you adjust, as long as you insist on using the treadmill every day, it can have the effect of exercising.

If you just want to walk slowly, it is recommended to do it at a speed of 4 km h to 6 km h, which is generally more suitable for relaxation exercises after exercise, or for pregnant women.

To adjust their speed according to the exercise situation, the treadmill slow walking speed is 4km h-6km h; If you run fast, you can adjust it to about 12km h, which will cause a temporary lack of oxygen to the brain. It is recommended that you reduce the amount of exercise.

If you only want to walk slowly, then it is more appropriate to adjust the speed of 4km h-6km h. This speed of slow walking.

Generally, it is more suitable for walking after meals and relaxing after exercise. In addition, if there are pregnant women at home and it is not convenient to go out, then adjusting the treadmill to this speed is very suitable for pregnant women to exercise.

You should adjust your speed according to the exercise, but if you are walking slowly, it is better to adjust to 3-6km h, brisk walking: 6-8km h (slope not more than 5°), jogging: 8-10km h (slope not more than 3°), fast running:

More than 12km h (slope is 0°).

Adjust the speed of the treadmill to the speed that suits you, don't get tired.

The speed is 4km h - 6km h

Causes a temporary lack of oxygen to the brain. It is recommended that you reduce the amount of exercise, start with 3 or 4 kilometers, mainly walk slowly, and then increase the speed after your physical condition improves.

Usually according to the speed of the treadmill, it is divided into slow walking (less than 6km h), fast walking (6-8km h), jogging (8-10km h), medium speed running (10-12km h) and fast running (more than 12km h). Different speeds have different effects on the body's energy consumption and exercise.

Speed below 8km h: Use the treadmill to carry out slow walking and brisk walking exercises, which can well meet the amount of exercise in a day and maintain a healthy state. It is suitable for the elderly, light exercise people, fitness novices and post-injury people. The training time is not less than 45 minutes.

Precautions for the use of treadmills.

Warm-up activities should be done before getting on the treadmill, otherwise it is easy to cause thigh and calf muscle strain. After getting on the treadmill, you should start with a warm up such as slow walking and brisk walking, and gradually increase the amount of exercise until the body sweats slightly, and then start to enter the running state. In addition, you should also gradually slow down when getting off the treadmill to avoid dizziness and falling.

When using a treadmill, be sure to set the appropriate running speed and time according to the level of load. First, the target heart rate is calculated through MAF, and then as long as you hold the grips on both sides of the treadmill with both hands, the grip can detect the runner's heartbeat and display it on the screen of the treadmill, so that the runner knows whether the heartbeat has reached the exercise effect.

1. Walk slowly. The speed of the treadmill can be adjusted to 4 kilometers per hour to 6 kilometers per hour. It is suitable for walking after meals and relaxing after exercise.

2. Walk briskly. The speed of the treadmill can be adjusted to 6 kilometers per hour to 8 kilometers per hour. It can not only achieve the effect of exercising, but also maintain the body shape, which is helpful to improve the lung capacity of consumers.

3. Run. The speed of the treadmill can be adjusted to more than 8 kilometers per hour.

Hello, the speed is between 6-8 kilometers, generally speaking, less than 5 kilometers is a "fast walk", and the general speed of "running" is about 8 kilometers. When running, the speed should not be too fast, generally not higher than 10 kilometers, and the time should not exceed 40 minutes, otherwise it is easy to consume physical strength, not **.

1. Slow walking: speed 4km h-6km h

The speed of 4km h - 6km h is more appropriate, and the slow walking at this speed is generally more suitable for walking after meals and relaxing after exercise.

2. Fast walking: speed 6km h-8km h

The speed of 6km h 8km h is suitable for brisk walkers, this speed is most suitable for those who do not like to run, which can not only achieve the effect of fitness, but also maintain the normal body shape, and also help to improve the lung capacity of exercisers.

If you want to achieve a better fat loss effect through a treadmill, then it is best to adjust the speed to more than 8km h. Of course, this 8km h is divided into two types, and it is 8km h - 10km h for jogging to lose fat.

It depends on the individual's physical strength and physical fitness, half of the speed of 6--7 is suitable for walking, I personally think it is more suitable for the speed of running, and half of my personal words will adjust the speed, but if you don't run often or the speed is slow, you can slowly adjust the speed that suits you, and you can naturally find the speed that suits you when you run more.

Judging from the publicity, Xiao Qiao's treadmill is very good, but the actual difference between the machines is too big, the quality is very bad, shaking, and there is always a mushy smell.

The speed of brisk walking on the treadmill varies from person to person, but it is generally around the speed of men and preferably around the speed of women. The difference in body type, heart rate, and treadmill will make different people's brisk walking speed different, generally with a heart rate of more than 120 per minute exercise intensity is enough, which means that the body is effectively burning fat.

The correct posture for brisk walking.

1.Head, shoulders and chest.

Keep your head up and look straight ahead. The shoulders are open and the arms hang down naturally. This will help stretch your upper body and relax your arms.

2.Arms and hands.

Your arms should be bent into.

Degree. Swing back and forth – not side to side – and stay close to your sides. The posture of the hand is natural, like holding a butterfly in the palm of your hand, you don't want it to run away, and you don't want it to suffocate.

3.Abdomen. Tuck your abdomen. This can make you feel taller, more stable, and straighter. At the same time, it also helps to reduce the belly and flatten the belly.

4.Buttocks, thighs, and feet.

Rely on your hips, not your thighs, to drive your movements, but let your buttocks naturally relax. Walk in small steps and quickly, and be natural. Walking briskly not only burns body fat but also lifts the buttocks, making them firmer and more elastic.