Electric Treadmill

 

1. Heart rate method

 

This method uses the percentage of maximum heart rate as intensity control.

 

If you have tested your maximum heart rate, then follow the test value HRmax; if you have not measured your maximum heart rate, but you happen to be wearing the latest watch of Garmin

 

Forerunner, then the watch will give you a maximum heart rate recommendation value regularly after exercise based on historical data, with the setting of automatic maximum heart rate test turned on.

 

If you do not have either of these two, don't worry, you can use the maximum heart rate estimation formula 220-age to estimate your maximum heart rate value (of course it may be higher or lower, but around this value).

 

2. Fat loss running

 

For fat loss, it is recommended to train in the range of 65% to 72% of the maximum heart rate percentage.

 

This heart rate range has the best fat loss effect.

 

The biggest advantage of fat loss on a treadmill is that you can control your heart rate well in the best fat loss heart rate range without being affected by road conditions and exposure.

 

The recommended training time for fat loss running is 30 minutes to 60 minutes.

 

3. Maximum aerobic capacity training

 

Maximum aerobic capacity training usually refers to blood lactate concentration of 1.8-2.0mmol/L, heart rate corresponding to 75%-78% of maximum heart rate.

 

The recommended time for maximum aerobic capacity training is 45-90 minutes.

 

4. Hill training

 

The treadmill is a good tool for hill training.

 

You can increase the slope and simulate hill conditions by adding hill intervals to your daily exercise.

 

The treadmill can easily increase the difficulty and intensity of training by increasing the slope without increasing the speed.