If the treadmill is one of the most popular sports equipment today, it is because it allows you to perform complete cardiovascular workouts. Whether you have decided to take up sports to lose weight, tone your muscles or simply improve your breathing, this fitness device will allow you to quickly reach your goals.
Of course, in order for the result to live up to your expectations, you will need to adopt good practices and use the machine correctly. Regarding the choice of speed in particular, there are different elements to take into account if you want to ensure that you have chosen the right training pace. Go further by consulting our guide and comparison of treadmills .
It all depends on the goals and profile of the practitioner
The intensity of the exercises cannot be the same for a practitioner who wants to lose weight, a home fitness enthusiast who wants to tone his muscles and an experienced athlete who wants to work on his endurance. And when you’re on a treadmill, the pace of the workout varies primarily with the speed. You will surely have understood it: the choice of the pace, at which the practitioner should run, must therefore depend on his objectives and his profile.
To tone the muscles
Planning on using the treadmill to tone your muscles? If so, walking is the practice that will best meet your expectations. For this kind of activity, the adequate speed is around 4 to 5 km / h for a beginner profile and 6 to 7 km / h for a more experienced level.
The pace must be constant if you want the muscles used (especially the glutes) to gain in tone. To intensify your exercises, the trick will be to vary the incline of the mat. You can also maximize the toning effects by extending your workout with a 20-minute run on a flat mat (0% incline).
To lose weight
If your goal is to lose weight, running is the way to go. With a speed above 7 km / h, you will burn approximately 600 calories by training for an hour on a treadmill. It is always best to start each session with a slow walk (about 5 km / h) and then gradually increase the intensity of the exercise.
It should be remembered that the sessions must be at a slow and continuous frequency if we want to activate the process of lipolysis (the one which makes fats convert into energy to fuel the muscles).
To work on your endurance
In this case, the goal will be to work the cardiovascular system. The idea being that, by training on the treadmill, you will be able to stimulate the circulation of blood in your body, but also increase the efficiency of your heart. Brisk walking at a speed of 5-6.5 km / h will help you gain endurance and improve your breath.
For best results, experts recommend the practice of interval training. The latter consists of alternating periods of intense work and phases of recovery. Do not hesitate to vary the incline of the mat slightly (from 0 to 8%) in order to intensify the exercise.
Heart rate, another important indication
Heart rate during exercise is an essential indication as it will determine the effect that exercise will have on your body. It corresponds to the number of beats per minute of your heart (expressed in bmp). You can control it with a heart rate monitor or heart sensors placed on the handles of your treadmill.
Heart rate, like speed, is important information that should help you get the right training pace for your goals.
In general, your heart rate should be between 60% and 70% of your maximum heart rate (MPR) each workout if you want to lose weight. It should be around 60% and 75% of your HRM if you want to work on your endurance and between 90% and 100% if you want to improve your breath. Remember, HRM is easily calculated using this formula: 220 (226 for women) – your age = maximum heart rate.