Do you know the correct way to use a treadmill
2025-07-17
NO.1 Check the running belt before use
Before getting on the Home Use Treadmill, you must check if the running belt is loose. Generally, this problem won't occur in gyms, but it's hard to say for your own Home Use Treadmill. If it's loose, it will slip once you start running.
NO.2 Familiarize yourself with the functions
Compared to where the acceleration and distance buttons are, what you need to know most is where the emergency brake is on the Home Use Treadmill. You can choose the incline, speed, and set it to count by distance or time.
NO.3 Progress gradually
When using a Home Use Treadmill, you must accelerate slowly because your body needs to warm up. Even Bolt would feel uncomfortable running a 100-meter race without warming up. Theoretically, you should walk at a speed of 4 for 3 minutes, then walk at a speed of 6 for another 3 minutes. After warming up your knee joints for about 7 minutes, you can start running.
NO.4 Avoid running with both feet off the ground
A Home Use Treadmill is different from outdoor grounds; it has its own vibration, which can cause unstable impact on the knee joints. Try to avoid running with both feet off the ground; at least one foot should be on the treadmill.
NO.5 Don't watch TV
Listening to music that matches your step frequency is helpful for training, but watching TV while on a Home Use Treadmill can easily distract you. Falling on a treadmill is no joke.
NO.6 Don't run while holding the handrails
Running with both hands holding the handrails of a Home Use Treadmill will reduce the fat-burning efficiency by half, greatly increase the pressure on the forefoot, and make your body uncoordinated. You should let your hands swing naturally on both sides, with the space between your thumb and index finger as if you're pinching a pencil.
NO.7 Stop slowly
On a Home Use Treadmill, when you don't move, the running belt moves backward. After a sudden stop, the ground is stationary, but your body moves forward, which can make your brain unable to react in time and cause dizziness. Therefore, the treadmill should slow down gradually, from running to walking and then to stopping.
NO.8 Speed, incline, and time
If you want to exercise your cardiopulmonary function on a Home Use Treadmill, the speed should be between 5 and 9, the incline between 0% and 10%, and the time between 35 and 60 minutes. The principle is that you must reach an "effective heart rate", which is when your body is extremely tired but you can still hold on.
NO.9 Frequency
As an aerobic exercise, using a Home Use Treadmill is recommended for obese people to do four times a week, while for those who want to build muscle, it's within three times a week.
