How to Use a Treadmill Properly?

     How to use treadmill proprely?

I. Preparations before use

1. Wear appropriate clothing

(1)Wear professional sports shoes (with good shock absorption and anti-slip properties), and avoid wearing casual shoes or going barefoot.

(2)Choose breathable and sweat-absorbing sportswear and avoid loose clothing to prevent it from getting caught in the machine.

2. Check the treadmill.

(1)Confirm that the power supply is stable and the safety key (emergency brake magnetic latch) is inserted.

(2)Check if the running belt is flat and if the handrails are stable.

3. Warm-up: Do 5 to 10 minutes of dynamic stretching (such as high knees and jumping jacks) to warm up the joints (ankles, knees, hips).

II. Correct operation during use

1. Startup and settings

(1)Before stepping onto the treadmill:

1)First, place both feet on either side of the running belt. 

2)After starting, wait for the belt to move slowly before stepping on.

2. Speed and Gradient:

1)Beginners: Suggested speed 4-6 kilometers per hour (brisk walking to jogging), incline 0-2%.

2)Advanced users: Adjustments can be made according to training goals (for example, for fat loss, choose a 4-8% incline for walking uphill).

3)Start slowly: Walk at a slow pace for 1-2 minutes after starting up, and then gradually increase your speed.

2. Maintain the correct posture

1)Body position: Look straight ahead, keep your chest out and your abdomen in, and avoid looking down at your feet or the screen (you can glance at the data occasionally).

2)Arm swing: Bend your elbows naturally at a 90-degree angle and swing your arms back and forth (do not hold onto the handrail! Unless it is for balance training or rehabilitation).

3)The pace: The heel touches the ground first and then transitions to the ball of the foot. The steps should be light, avoiding stomping or dragging.

4)Stride and frequency: The stride should not be too long. Keeping a pace of 160 to 180 steps per minute is more efficient.

3. Safety Precautions

1)Use the safety key: Clip it to your clothes. In case of emergency, just pull it to stop the machine immediately.

2)Do not jump off suddenly: Slow down to a walking pace and then step onto the side pedal.

3)Concentrated training: Avoid playing with your phone while running. You can listen to music but keep your attention focused.

4)Hydration: Drink water in small amounts frequently. Do not consume a large amount of water at one time.

Ⅲ. Training Mode Suggestions (Adjust According to Goals)

1. Novice Adaptation Brisk walking (4-5 km/h, incline 1-2%) for 20 minutes, 3 times a week.

2. Fat Loss Interval training: Jogging (8 km/h) for 3 minutes + Brisk walking (5 km/h) for 2 minutes, repeat 6-8 sets.

3. Cardiovascular Improvement Constant-speed running (6-8 km/h, incline 1-3%) for 30-45 minutes.

4. Endurance Training Long-distance jogging (7-10 km/h, incline 0-1%) for over 60 minutes.

Ⅳ. The end process after usage

1. Gradual cooling:  Before the end, reduce the speed to a slow walk (3-4 km/h) for 5 minutes to allow the heart rate to gradually decrease.

2. Stretching and relaxation: Perform static stretches on the thighs, calves and buttocks. Hold each movement for 20 to 30 seconds.

3. Cleaning and Shutting Down Dry off the sweat on the treadmill, turn off the power, and remove the safety key.

Ⅴ. Common Errors and Avoidance Methods

Error 1: Running with handrails → Causes posture distortion and reduces fat-burning efficiency.

Error 2: Excessive stride → Increases joint impact and is likely to cause knee pain.

Error 3: Not wearing shoes or wearing the wrong shoes → Risk of hurting the soles of the feet and a high risk of slipping.

Error 4: Running immediately after an empty stomach or a full stomach → It is recommended to exercise 1-2 hours after a meal.

Before use, please read the instructions carefully. If you have question, please contact us~