How to use the treadmill instructions. How to use a treadmill: rules of use, setup. Video: running for weight loss

Gyms use professional-grade electric treadmills designed for commercial use. These treadmills can withstand intensive daily use by users with different settings. Commercial models are equipped with a powerful engine, a comfortable running surface and a good shock absorption system.

At first glance, the treadmill console may seem complicated. However, it is not. Many consoles have a standard design and contain the same control buttons. Let's look at one of the consoles.

Console display. Used to track or control your workout and navigation features.
Start. Allows the user to start with a Quick Start workout or a previously established workout.
Tilt keys. Allows you to reduce or increase manually.
Stop. Stops/pauses the workout.
Speed control keys. Allows you to manually reduce or increase the rotation speed of the treadmill belt.
Enter. Used to confirm a selection, such as when entering data or selecting a workout program.

Video: Turning on the treadmill

Instructions for using the treadmill

Intuitive console allows you to adjust Speed and incline running belt(Incline), and sensors on the handrails measure heart rate (but not accurately). A graphic display is used to control the pace, calories burned, time and distance traveled, heart rate, inclination of the running belt, and speed. To quickly start a workout, a button is sometimes provided QuickStart(or combined with the Start button).
The set of programs may include preset programs: hills, fat burning, cardio programs, endurance development, as well as custom programs and the ability to manually set training parameters. Program selection is carried out using the “Select”, “+/-”, “Start” buttons. Many models offer to indicate the user’s age and weight before selecting programs. This data is necessary to calculate calories burned.
Before training, it is recommended to do a 5-10 minute warm-up. This will warm up the muscles and ligaments and increase the elasticity of the tendons. For prolonged periods intensive training You will need drinking water and a towel. It is better to immediately place the water and towel so that you can use them while running.
After starting the program It is prohibited to be on the running surface. To avoid the possibility of injury treadmill has side fixed supports for legs.
During training, the user has the opportunity to stop the program (Stop), or use a pause (Pause), as well as change the speed and angle of inclination of the belt.
You can’t end your workout abruptly; lactic acid can remain painful for a long time. Also, with a sharp decrease in load, the heart does not have time to readjust itself, pumping oxygenated blood at high speed, which can cause dizziness. For an effective cool-down, 10 minutes of light decreasing load is enough.

Training programs

Treadmills have a set of built-in programs that represent variations in the speed and incline diagrams of the running belt over time. Using such programs, you can implement any type of training, starting with light running, which is perfect for warming up.

To provide targeted workouts, treadmills have programs consisting of preset workout profiles.

Hill running. For a profile simulating hill running, the speed increases gradually to the maximum selected value, then gradually decreases to the minimum value. The incline reaches its maximum value in the middle of the workout, then gradually decreases.

Fat burning. For the most effective fat burning, a profile is used in which the speed is increased to the maximum load level and maintained for 2/3 of the total training time. The incline of the running belt changes quickly up to the maximum value and does not change until the end of the workout.

Pulse-dependent program. A cardio program is a profile in which the load quickly changes to a maximum level, and then, depending on the target heart rate zone, the speed and incline of the running belt changes. In the zone of 60% of the maximum heart rate, efficient combustion fat, in the area up to 80% - strengthening of cardio-vascular system and development of endurance. The maximum heart rate is calculated: MHR = 220 - age.

Development of endurance. To develop endurance, a profile is used in which the speed is gradually increased to a maximum level at medium incline levels and maintained for 25% of the total training duration. This type of exercise helps build strength and muscular endurance in the buttocks and lower body. Then there is a gradual reduction in load.

Interval running. Interval running involves alternating high levels intensity and recovery periods (low intensity). The incline of the running belt changes in sharp ranges: for example, 25 and 65% of the maximum height. This program is performed at high heart rates, which increases general endurance body, the cardiovascular system learns to use oxygen as efficiently as possible. This profile is not recommended for beginners.

Conclusion

Before using the treadmill, you must read the operating instructions for the treadmill and recommendations for training on it. This will increase the effectiveness of your training.

Treadmills imitate natural running in different conditions using built-in programs and targeted profiles that help you carry out your training most effectively. Some models have the ability to independently adjust the profile, taking into account the physiological capabilities and abilities of the body.

It has long been tested and proven that running is very good for health and for losing weight in particular. That is why in every gym A treadmill is required, which helps you not to neglect your runs during the rainy and snowy season.

Compared to other exercise machines, this one is deservedly in greatest demand among girls who watch their figure, weight, health and want to always be in good shape. If in the summer you can easily organize a long-distance race in the nearest park or square, then in winter this sports miracle unit comes to the rescue. Some people go to the gym specifically, others buy a treadmill and install it at home. Here, as far as financial capabilities and desires suffice.

A treadmill helps you burn a lot of calories and, accordingly, lose weight. But not everyone succeeds in this, and therefore you can often meet not the most positive reviews about the results of exercise on the treadmill. Why is this happening? It helps some, and significantly, while others have to look for other ways to lose weight (do fitness, ride a bike, etc.).

So I decided to ask the instructor why this was happening. Why do some people lose weight while others complain? It turned out that just running on a treadmill is not enough. You need to know some rules and stick to them, only then can you achieve effect. Many of those who practice to no avail make mistakes that prevent them from achieving the desired effect. And today I want to talk about them.

Mistakes on the treadmill

So, what not to do while exercising on a treadmill and why:

- You cannot start classes without prior preparation. Warm-up is necessary, since warmed and prepared muscles respond faster to loads and reduce the risk of injury. And the loads themselves need to be increased gradually, and not burst from place at the speed of sound. Before turning on the treadmill, you need to stand on the belt itself, placing your feet shoulder-width apart, and start moving slowly, gradually increasing the speed

- And here The duration of classes should not be short. If you stop, barely feeling drops of sweat on your forehead, you can forget about the effect. Only when your T-shirt becomes wet and your legs don't want to move anymore will weight loss be the result. Feeling tired and therefore decided to call it a day? In vain. You can burn fat only by long and intense exercise. The body gets used to constant stress and will not give any results. unless you increase the speed and duration of your workout.
You need to try to overcome fatigue and then you will feel how a second wind has opened, new strength has appeared. If you are very tired, you can only reduce the speed and switch to a more moderate pace, but do not stop running

- Release the handrails! Just because you bought a treadmill for your home does not mean that you need to take advantage of all the convenient features and accessories, such as handrails. You won't fall if you keep your balance and don't look at the ground under your feet. But if you constantly hold on to the handrails, you can only harm yourself, since by fixing the position of your body with your hands, you involuntarily slouch, lean forward and overload your spine.
Just imagine running down a street where there are no handrails or holders., and you can rely solely on your endurance and strength in your legs. If you use the handrail as a meter (for example, counting your pulse), just buy a device that can be worn on your hand

- To avoid possible injury, Never run barefoot and wear running shoes- they will provide the necessary grip of your feet on the canvas. Don't jump off the treadmill, even if your mouth is so dry that you are ready to fly headlong for a sip of life-giving moisture. Stop the machine and calmly drink
- Don't be afraid to fall off the machine. The risk of falling increases as the voltage increases. So relax and practice at a pace that suits you to good music.

Finally, if you ran on the treadmill a couple of times and didn’t feel any results and gave up, then so be it. Only the one who can achieve the desired effect is the one who makes sport a favorite and regular pastime.. This also applies to exercise on a treadmill, so do it at least 3 times a week, and you will soon notice the effect.

Morning jogging, according to experts, is one of the most effective ways losing weight. But not everyone has the opportunity to exercise outside. Some people don’t have a suitable area for running, others don’t like the weather outside, or maybe they’re just experiencing discomfort. Therefore, the same experts suggested replacing jogging outside with exercise at home on a treadmill. How to use this simulator correctly and is it possible to overcome excess weight exclusively by training on it?

How effective is a treadmill in losing weight?

The main question that worries everyone who wants to lose weight using a treadmill is how many calories can you burn and how quickly does it happen. It is important to understand here that the amount of energy consumed is different for each person. This depends on weight, physical fitness, regularity and duration of training, diet and many other indicators. It should also be noted that the calorie counter located on the simulator does not give 100% correct result, he “averages” it. This is especially true in the first 10 minutes of training, when the body makes do with glucose and glycogen without using fat.

Calculation of calories burned during exercise

Calorie consumption when exercising on a treadmill depends on the pace and mode of training. The average kilocalorie burn is:

when walking fast - 200–300 kcal per hour;
with light running, about 400–500 kcal are burned per hour, which already allows you to lose excess weight;
at a high running pace, 600 to 800 kcal are lost per hour.

When starting to exercise on a treadmill (magnetic, electric or mechanical), you should not focus on calories. The main thing you should strive for is to improve your health. Remember to get adequate sleep. And in order to lose weight correctly and without harming your health, exercise regularly and for as long as possible, but do not overload and monitor your heart rate. The recommended zone for this indicator for those who want to lose weight is 119–139 beats per minute. Running speed, lost calories, time, modes, heart rate and other indicators are visible on the computer screen built into the treadmill.

Contraindications

Treadmill workouts are high-intensity workouts. In this regard, it is contraindicated for the following diseases:

cardiopulmonary failure;
problems with the bronchi;
angina pectoris;
hypertension;
mitral stenosis;
heart disease, etc.

To ensure that your treadmill workouts are effective and safe for your health, follow these recommendations:

Choose comfortable shoes that will ensure proper foot placement, cushioning and ventilation. It is best to consult with a podiatrist who will give professional advice on choosing shoes specifically for your feet.
Start your workout with easy walking- 7–10 minutes. Then get off the machine and do a few squats, bends, swings, and toe raises. The muscles should be warmed up.
When running, keep your arms at an angle of approximately 90 degrees and let them move freely. Do not hold onto the handrails to prevent your center of gravity from shifting.
Don't slouch. At incorrect posture(both when running on a treadmill and in Everyday life) you will begin to have problems with your spine.
While running, look at the finish line. You should not bend over and look at your feet, as you may lose your balance or strain your back or neck.
Land correctly to avoid knee or ankle injury. If your running speed is about 8 km/h, it is best to land on your toes, further distributing the load over the entire foot.
Do not jump off the track at full speed to avoid injury. Instead, take a few seconds, reduce your speed, and get off the path safely.
Do not take very large steps, choose the optimal width. Ideally this is 3 steps per second.
Skip your workout if you don't feel well. Cold, high blood pressure or heart palpitations give you a reason to take a day off today.
Changing your running modes will help you burn more calories and stay focused. You shouldn't work at the same pace all the time. It is better to switch either to a lighter mode or to a more intense one.
If you run in the morning, do not do it on an empty stomach. A few spoons of oatmeal, an apple and a glass of water before training are what you need. And immediately after training it is better to refrain from eating.
Don't take the tempo too fast right away. The load must be increased gradually.

2 ways to lose weight on a treadmill

In three months you can lose from 4 to 8 kg of weight if you use the following exercises:

Long, but effective. Every day or even twice a day, exercise for an hour, light jogging or walking. This is especially true for overweight people. Don't forget about proper diet and proper sleep. Carbohydrates and proteins are what should be in your diet in sufficient quantities. It is better to exclude fatty and fried foods. It is also important to eat according to a schedule, 5 times a day, in small portions.
Not slowly, but surely. Interval training allows you to lose weight quickly. After warming up - moderate jogging for three minutes, then a minute of accelerated running. Slowly increase the difficulty of the workout by increasing the intervals towards speed. You'll end up with a 1:1 ratio and finish the workout at 2:1 intervals (where 1 is recovery time). Be careful not to overwork yourself. The lesson lasts 20–25 minutes. This method of losing weight should be used 3-4 times a week for three weeks. Then you should switch to an easier course (also for 3–4 weeks).

By training on a treadmill, you can lose weight from 4 to 8 kg

Watch your breathing. Breathe deeply through your nose. Each inhalation and exhalation should be equal in time to two steps. If this breathing becomes difficult, inhale through your nose and exhale through your mouth. The occurrence of shortness of breath indicates that you have chosen too high a running pace.

Fast walking is a great burn excess fat. This workout makes it possible not only to lose weight, but also to achieve elasticity in the muscles of the whole body. Start by walking briskly for 30 minutes a day, increasing the time each day until you reach 60 minutes or more. Listen to your body - it will tell you when it’s time to stop walking.

Changing the speed will help you get a boost from your workout. Monotony makes time drag on long and boring. By changing the pace, you will not only lose weight faster, but you will also be able to truly enjoy working out on the machine.

It doesn't matter whether you walk or run. Increase the incline angle and thereby you will increase the load, which means you can burn more calories. Set the angle of the path so that you feel comfortable.

Training in maximum acceleration mode is most effective for losing weight, but you have to work at the limit, because sprinting is a super-fast running mode. However, calories are burned at full capacity. To begin with, we do a sprint for 30 seconds, then a calm walk for 2–3 minutes. We repeat this 4 times. Over time, we gradually increase the sprint to 10 passes.

Treadmill training programs

For beginners, training with different speed modes is most suitable: from low to high. It is also called “fartlek” (Swedish).

Easy jogging - speed 4, time - 1 minute.
Moderate running - speed 5, time - 1 minute.
Fast run - speed 7, time 1 minute.

The cycle must be repeated without stopping 7–10 times (about 30 minutes in time). Switching to easy jogging, you are resting. If you want to increase the load, change the treadmill's incline or add speed. It is recommended for beginners to do such jogging 3 times a week for a month.

When exercising on a treadmill, it is important to choose the right training mode

Having passed the initial level, you move on to the intermediate level, where the running methods are more dynamic and there is a more complex interval load.

Fast run - speed 8.0, time - 90 seconds.
Fast run - speed 8.2, time - 80 seconds.
Fast run - speed 8.4, time - 70 seconds.
Fast run - speed 8.6, time - 60 seconds.
Fast run - speed 8.8, time - 50 seconds.
Fast run - speed 9.0, time - 40 seconds.

After each “step” you need to rest for 1 minute brisk walking. Having gone through this entire “stairs”, go back in the reverse order (from the list from bottom to top), just don’t change the speed, stay at the maximum all the time - 9.0. If you feel that you can take on an even greater load, add an acceptable angle of inclination of the track surface.

Experienced runners always use interval running, raising your level of training even higher. Take a look at one of the most challenging treadmill programs:

1 minute fast (10) +1 minute rest (7).
1 minute fast (9.8) + 1 minute rest (7.3).
1 minute fast (9.6) + 1 minute rest (7.6).
1 minute fast (9.4) + 1 minute rest (7.9).
1 minute fast (9.2) + 1 minute rest (8.2).
1 minute fast (9.0) + 1 minute rest (8.5).
1 minute (8.8) +1 minute (8.8).
1 minute (8.6) +1 minute (9.1).

Using this 8-cycle workout regimen, you'll lose calories as quickly as possible. This technique is used if you want to lose weight in a month. However, do not forget that before moving on to the third level, you must complete the previous two.

Video: running for weight loss

Mistakes when exercising on a treadmill

Mistakes during training are made not only by beginners, but also by experienced people who at one time were inattentive to the rules of training on a treadmill. But by making mistakes, you may not only fail to achieve desired results, but also cause harm to your health. Let's list the most common ones:

You lean on the handrails, thereby shifting the center of gravity and transferring the load intended for your legs to your arms. Suffering from this error skeletal system and hand joints.
You don't increase the load from workout to workout. All systems of the body should feel an increase in the intensity and pace of running - then they tune in to active, correct work.
Incorrect breathing. You need to breathe through your nose, calmly and evenly.
You are new to the treadmill, but you are already taking the maximum start. Loads should increase slowly and gradually, day after day.
You don't feel well, but you still exercise. Your willpower is, of course, a plus. But experts strongly recommend resting while you feel at least some kind of unwell.
Incorrect landing. At high speeds, to avoid injury, you should lower your foot onto your toes.

This is just a small list of mistakes that can be made while exercising on a treadmill. To avoid these and other mistakes, it is best to do a few runs with a professional trainer, or at least consult with one.

You will need

- premises;
- treadmill;
- instructions for using the track;
- convenient form;
- run.

Instructions

The best start to training is a warm-up, i.e. warming up the muscles. The biggest mistake is not warming up the muscles. A good warm-up before exercise reduces the risk of injury and muscle pain. Without it, you won't be able to get the most out of it. lower muscles your body. And you won’t achieve the desired result. The optimal way to warm up is walking at a speed of 5 km/h for a few minutes. It will prepare you for a stronger load. With greater physical training You can increase the speed to 8 km/h. It is important to work with both legs and arms. The steps may be fast, but not long. The most important thing is not to overdo it.

You need to start with minimal loads, gradually increasing speed. Be sure to monitor your pulse. The heart rate should not exceed 65-75% of the maximum. Try to regulate your speed. If you set the pace of moving at the same speed, you will quickly get tired, which will make the workout boring. Therefore, it is important to change the speed every 11-13 minutes. You can change the angle of the track. First, light jogging on a flat surface, then increase the incline. This will speed up metabolism and burn fat. Don't forget about your heart rate; as soon as you see that it begins to decrease under load, immediately increase your running speed or incline angle.

Begin to pick up speed and increase the intensity of running for a few minutes. Alternate rest and acceleration, without changing the angle of the treadmill, train for 2 minutes in a vigorous mode (fast running), then 2 minutes in a slow mode (jogging). Do 5 such approaches. Often when training on the track using handrails for safety and convenience, people make mistakes. Holding the handrails, the body bends forward and assumes a stooped position. As a result of jogging, performance disappears and the load on the legs decreases and increases on the spine.

Self-cooling is necessary, as is warming up. If you abruptly end your workout, there is a risk of injury and muscle spasm. Slow down and allow your muscles and heart rate to return to normal. Alternate walking with slow running for 3-5 minutes. Then get off the treadmill and warm up for a few minutes in an open space or on the floor. In order to improve your health, you need to systematically exercise more than 4 times a week. By regularly studying at the same hours, you will achieve the desired results.

Treadmill – affordable and universal trainer, allowing you to fight overweight,...

A treadmill is an affordable and versatile exercise machine that allows you to fight excess weight, cellulite, weak muscles and some diseases. Running is a cardio exercise, so it can be used to normalize the functioning of the cardiovascular system. By exercising on a treadmill you can significantly strengthen the muscles of your buttocks, thighs, abs and arms. People who run look great, get sick less (especially in winter period), have good posture and are less susceptible to stress. The benefits of running on a treadmill are difficult to overestimate. If you decide to purchase a machine and start training, then it will be useful for you to learn how to use a treadmill.

Treadmill: how to use?

How to use a treadmill? The answer depends on what goals you set for yourself. So, for example, to increase muscle mass A mechanical treadmill is well suited, in which the running belt begins to move due to the user's efforts. If during exercise you move your body forward a little, lean your hands on the handrails, and mentally divide the canvas with a transverse line, you can put a load on the calf muscles. In this case, you should not go beyond the boundaries of the imaginary transverse line. In terms of effectiveness, such training can be compared to running on sand, in water or in snow. Elaboration calf muscles is one of the most difficult tasks in bodybuilding, and training on a treadmill in combination with other strength exercises give amazing and quick results.

The treadmill is used as a warm-up before main exercises, as well as after exercises for the leg muscles such as squats and leg presses. Plus, the treadmill is great for finishing off your workout. It is used as cardio to restore heart rhythm and the right way out from training mode. The duration of the workout in this case will be from 15 to 60 minutes, but no more.

If you purchased a treadmill solely for the purpose of losing weight, then you will have to run for at least 40 minutes. The number of classes per week is 3-4. It is advisable to combine training on the track with strength exercises and do not forget about proper nutrition. In this case, the results will appear much faster. If you exercise every day, but for 10 minutes, then don’t be surprised why the arrows on the scales stand still. To lose weight, you will have to put in a lot of effort and you need to run correctly, and not when you want and as much as you want.

How to use a treadmill correctly?

Beginners should start at a slow speed. You can stand on the machine only when the belt begins to move. When you turn on the treadmill, your feet should be on the sides. Switch to the belt at the moment when it moves at minimum speed.
Do not lean on the handrails while exercising. They are created only for safety reasons and for people with disabilities. Beginners can hold on to the handrails for the first time until they get used to the features of the simulator. It is much easier and more natural to move when you hold your hands like you would when you normally run or walk. Bend your elbows, press them slightly towards your body and move your arms in rhythm with your legs. If you hold onto the handrails all the time, you automatically tilt your body. As a result, the joints of the arms and legs are overloaded, and the effectiveness of the workout is noticeably reduced. In addition, this is not the most useful method of operation for the equipment itself. If you run or walk using handrails, don't rely too much on your calorie counter. In this case, the numbers will not correspond to reality.
Always look ahead. If you look to the sides, you may lose your rhythm. If someone distracts you during training, do not suddenly turn your head to the side. This may result in a fall. Practice shows that it is precisely such everyday moments that lead to people falling off the treadmill, falling and getting injured. It is especially dangerous to get distracted at high speeds.
Always remember that you can lose your balance. During the first classes you may feel dizzy. This is due to the characteristics of the body: it cannot immediately adapt to the fact that everything around is standing still, and you are moving. Usually, dizziness goes away after 2-3 sessions, when the vestibular system gets used to the new load.
Never exercise barefoot. Buy yourself good running shoes especially for training on the treadmill.

Advice from sports doctors:

Before you start exercising, please read the instructions and become familiar with the treadmill control panel. You must know exactly how to quickly change the speed, the incline angle of the running belt, where to take your heart rate, etc.
It is necessary to monitor the posture and position of the back: the abdominal muscles are tense, the shoulders are straightened. The gaze is directed only forward.
While walking and running, do not lean back or to the sides.
It is advisable to practice regularly, choosing the same hours.
If you have chronic diseases, you should consult your doctor before starting training.

See also video on how to use a treadmill.

How to use a treadmill: instructions

Instructions for safety and operating rules of the treadmill:

Clip the security key to your clothing.
Place the treadmill on a flat, smooth surface and, if necessary, place a rug or mat underneath it.
Before starting your workout, turn on the machine and set the minimum speed, stand first on the sides, and then on the running belt, and only after it starts moving.
Exercise only in appropriate sportswear and shoes. Do not exercise in clothing that is too loose, as parts of the clothing could get caught in moving parts of the machine.
Children and pets should not be near the running machine.
At least 40 minutes should pass after the last meal and the start of training.
The simulator can only be used for its intended purpose, that is, for physical training adults.
If you are training on a treadmill for the first time, hold onto the handrails with your hands.
The simulator is suitable for use only at home. Its use for commercial purposes, in schools and other institutions, or rental is not permitted.
If the machine suddenly starts to pick up speed on its own or suddenly stops moving, remove the safety key to disable and lock the system. If you have any problems, please contact technical support or the retailer from whom you purchased this machine.
Pay attention to the power cord, do not place heavy things on it, or use damaged sockets to avoid fire.
If you are on this moment If you are not exercising on the machine, unplug the cable from the socket. When using the treadmill, make sure that the outlet is grounded. Do not use the outlet if there is a problem.
There should be a free space of about 1-2 meters around the simulator.

How to train correctly?

Preparation for training

If you are over 35 years old or have chronic diseases, consult a specialist before starting classes. Before you start training, carefully read the instructions. You should know how to turn the treadmill on and off, how to adjust the speed and incline of the belt. If you are stepping onto the path for the first time, then hold on to the handrails with your hands. During your first sessions, train at a low speed of -1.6-3.2 km/h, and then gradually increase.

Training

Read the instructions carefully and remember how to change the parameters. At the beginning of the session, walk about 1 km at a moderate speed. Record your results, you should have 15-25 minutes. If the speed is 4.8 km/h, then the required time is about 12 minutes per 1 km. If the load is easy for you and does not cause discomfort, then after 30 minutes change the speed and angle of inclination. At this stage, it is not recommended to increase the speed and incline too much, as the training involves maintaining a comfortable pace.

Intense workout

First, you should warm up thoroughly, the recommended speed is 4.8 km/h, time is 2 minutes, then increase the speed to 5.3 km/h, and leave the time for 2 minutes, then increase the speed to 6 km/h, then time same – 2 minutes. After this, increase the speed by 0.3 km/h every 2 minutes. It is recommended to start with a 5-minute warm-up at a speed of 4-4.8 km/h, and then gradually increase the speed by 0.3 km/h every 2 minutes.

Training schedule

It is recommended to exercise 3 to 5 times a week for 15-60 minutes. Create a workout schedule for yourself and stick to it. You can make your workouts more effective by adjusting the speed and incline of the running belt. Consult your doctor before starting exercise to help you create a proper exercise schedule.

If you experience chest pain, dizziness, nausea, or severe shortness of breath during exercise, stop immediately and seek medical advice. If this is your first time on a treadmill, the following schedule will help you:

A speed of 1-3.0 km/h is slow walking;
Speed 3.0-4.5 km/h – moderate walking or light walking;
Speed 4.5-6.0 km/h – walking;
Speed 6.0-7.5 km/h - fast walking;
Speed 7.5-9.0 km/h - warm-up run;
Speed 9.0-12.0 km/h – running;
Speed 12.0-14.5 km/h - fast running;
Speed 14.5-16.0 km/h - running for professionals.

It is believed that the optimal speed for walking is 6 km/h, and for jogging – 8 km/h.

Now you know how a treadmill is useful, how to use it, video.