What is the best speed for jogging on a treadmill?

Nowadays, many young people go to the gym or use treadmills at home, but when you step on the treadmill, you should pay attention to the speed of the treadmill and do warm-up exercises before running to avoid knee sprains and knee pain. The general treadmill jogging speed is 7.0. The effect of jogging to lose weight is not very obvious. You should appropriately change to jogging.

If you want to lose weight, simply jogging will not be very effective and can easily affect the service life of the treadmill. You can warm up by walking slowly for 2 minutes at a speed of 2 kilometers. Then the speed starts to increase gradually to 6 kilometers, which is a process from slow walking to jogging, and the time is controlled within 15 minutes. Then adjust the speed to 10 kilometers according to your personal situation. This period is a normal running state and it is best to persist for 15 minutes. Then reduce the speed to 4 kilometers, which is considered jogging and the time is controlled within 10 minutes. Then reduce the speed to 2 kilometers, walk slowly for 2 minutes, adjust your breathing and relax. Then do one minute of flexibility stretching. The whole process takes 45 minutes.

For those who don't have a heart rate monitor, you can use the degree of perceived effort to find the balance point. It doesn't mean that you must run at a certain high speed. If you are taller and have a larger stride, your speed will naturally be faster than yours. The treadmill's constant speed also varies. So there is no comparison at all. For example, for a 45-minute run, you can arrange it like this: brisk walking, medium speed, and high speed for one cycle of 15 minutes, for a total of three cycles.

Whether it is jogging or running. Only by having a suitable heart rate can you achieve better exercise results. Maintaining the optimal exercise heart rate is important for both exercise effects and safety. Heart rate is especially important for people with three highs. If the heart rate is too high, it will be detrimental to physical health, causing nausea, dizziness, and chest tightness. For diabetic patients, it will cause a sharp drop in blood sugar, and the fat reduction effect will not be good.

From this article's introduction to the best speed for jogging on a treadmill, I believe you should know that this needs to be adjusted according to each person's heart rate. For those who have not exercised for a long time, you should slow down and not run for too long as it will affect your nerves.