How to start training on a treadmill correctly - a training program for beginners, how to train for beginners to lose weight

When a person plans to get his body in order, he looks for a way and comes across running. You buy equipment or a gym membership and all that remains is to figure out how to properly exercise on a treadmill to get the desired result. There is no difficulty in going outside and teaching there. But weather conditions or twilight can seriously interfere, not counting the characteristics of the load. At home or in the gym, it’s nice to run to music and control the work of the whole body. The benefits are obvious. Let's figure out how to achieve high dynamics.

How to use

Precautionary measures should always be observed, even if it seems that performing the exercises will be quite simple. There is always an instructor in the gym, but he is not always free. And at home you will have to do everything and check the correctness yourself. Therefore, it is important to pay attention to several details:

Heart rate. This indicator will need to be monitored throughout the training. Many units are equipped with special sensors to measure this indicator. If you don't have one, you can wear a fitness bracelet.
Projectile safety. There is a security key that should not be neglected. They also make sure that the shoes are comfortable and that there are no long threads on the clothes.
Slope. This parameter will determine how effective the load will be. We do not recommend bending.
Speed. The higher it is, the more calories will be burned per hour. But remember that the heart rate should not be too high. Better slower and longer, but without harm to health.
Quick start button. Starts the movement, and all parameters will be configured by the user later.
Workout Profiles or programs. Systems, the use of which will help you achieve your goal. When working out on a treadmill for a beginner, do not open special modes just yet - you should get used to your own body.

Each exercise machine must have a safety precautions sticker on its display. It is important to follow them, so you can achieve results without risk to health. Most have a large, easy-to-use screen with lots of buttons. Main functions:

Start. Start of movement.
Stop or end.
Tilt keys. Raises and lowers the main field.
Speed adjustment. You can do it faster or slower.
Enter. You need to click after selecting settings.
Setup keys. Professional machines have several running settings that you can choose from.
Small screen. All information is displayed here, including time and mode, pulse, weight and distance traveled.

They start by walking. This way there is less chance of sprains and other damage. And the main thing is to wean yourself from holding on to the handrails. As soon as you understand how to move and stand, we recommend that you stop grabbing them. If you run with your hands on the handles, the exercise will not be effective. The load on the legs will become significantly lower, the back will be slouched, and the body position will be unusual. After such a race, the spine will be more tired than the muscles.

What affects running speed on a treadmill?

Running speed affects the load that the body experiences when jogging. And this indicator is often used to evaluate the effectiveness of the entire training because it is easy to calculate - this data is always displayed on the on-board computer.

But looking only at speed indicators is not always correct.

In addition to increasing speed, the load is affected by the inclination of the running belt and the duration of the workout. It should also be noted that training varies by type.

During interval training, the load increases significantly. If we talk specifically about the indicator of training effectiveness, then in addition to speed, there is an indicator of tempo. And often it is he who better characterizes the intensity of the workout.

For the effectiveness of your exercises, try to first pay attention to your well-being and heart rate.

Calculate the upper and lower limits of the acceptable values of this indicator for you and train within these limits. The maximum indicator can be calculated by subtracting your age from 220.

Age, years	Maximum heart rate, beats/min	Pulse for the respiratory system bpm	Pulse for weight loss bpm
18	202	101-111	131-151
25	195	97-107	126-146
35	185	92-101	120-138
45	175	87-96	113-131

When running within 50%-55% of this indicator, the respiratory system develops well and cardiovascular activity improves. At 65%-75% of maximum heart rate, the process of burning calories improves. When running within 70%-80%, endurance is trained. Therefore, choose a goal that suits you, calculate your heart rate for it and try to train within these limits.

How to Train on a Treadmill to Lose Weight

It is usually used to remove annoying weight and get yourself in order. It’s easy to interact with and easy to operate—no special knowledge is required.

It is important to understand that each person uses energy differently. Where one person begins to burn fat deposits, another person still has nothing going on. The moment comes depending on the characteristics of each person’s body, the frequency of exercise and proper nutrition. But these are not all the factors that influence the fat burning process.

We must not forget that the indicators given by the display are averaged. For beginners, treadmill running should gradually increase in time and intensity from one workout to the next. But you shouldn’t believe what the screen shows at the beginning of the race - the body will make do with glycogen and glucose, and the fat will remain in place.

Are there any treadmill etiquette rules that must be followed?

Certainly! First, if you sound like a herd of elephants while running on the treadmill, it can most often be explained by poor running technique. Running or stomping too loudly could also mean your machine has the wrong incline. No matter your weight, height or fitness level, technique can always be improved, just try to make your movements more efficient and your steps softer.

Secondly, keep your equipment clean. Nobody wants to run on surfaces that are slippery with sweat. Always wipe down the handles, display and belt after use.

Useful tips for those who decide to lose weight

We must remember that all people have their own individuality. You will have to get used to it little by little, carefully monitor the body’s reactions, and do not give yourself too heavy loads, especially in the first week.

There are no universal methods. All of them are based on weight and height, age and possible chronic diseases. To quickly reduce body weight, it is advisable to combine jogging with other exercises, supplemented with a no-frills diet.

Another significant indicator is the duration of the run. If it lasts only 10-15 minutes, then the effect will have to wait a very long time. The minimum time you need to spend during the lesson is from 40 minutes to an hour. If you can’t move with the required intensity, then you can simply increase the duration by 10-20 minutes at a comfortable pace.

Starting a treadmill running program for weight loss requires a warm-up. This will make the muscles more elastic and reduce the likelihood of injury. At first the rhythm should be slow, then gradually speed up. It is worth trying different speeds within one session. This will help you choose the right one and make your time more fun.

The number of workouts is at least 3 weekly, otherwise you won’t be able to achieve results. But if it is difficult, it is allowed to be in a gentle mode 2 times for the first few weeks.

Heart rate zone at which fat begins to disappear

If you want to figure out how to lose weight on a treadmill, then the program and calculations will help with this. It is best to move in the zone of normal or increased heart rate, so there will be no unnecessary stress on the body. To understand what the maximum should be. The calculation is simple: the age of the runner is subtracted from 220. It's good to run without exceeding 85% of the maximum value.

Types of running

There are different types of running: even beginners notice that the neighbor running in the park in the morning does it differently than an athlete in a competition.

Running can be different and is classified according to several criteria. So, depending on the speed, they distinguish:

Timed running (sprinting) – used by professional athletes. However, every person also ran like this at least once in their life: at school or at the university when passing standards. In this case, the running time of a short distance demonstrates the level of physical fitness, so that it is easier for the teacher to navigate when adjusting the training program.
Healthy running involves a pace that is comfortable for the body without increased stress.

Health running has the following varieties:

Jogging (jogging) is movement at a moderate speed (7-9 km/h). This is perhaps the most popular type of running: the pace is ideal for beginners, and professionals often include jogging in their workouts to relax, relieve tension and restore muscles.
Interval running is a movement in which the runner sharply increases speed over a short distance and then reduces it to his recovery pace (this is the speed at which the heart rate does not exceed 120 beats per minute). Interval running is used to develop endurance, but it is not recommended for beginners.
Fartlek is a special running technique in which the speed of movement changes. However, this is not the same as interval running. Fartlek provides various variations of pace changes: from maximum to fast walking. It is useful for training the heart.

Jogging and fartlek are the best workouts for running on a treadmill.

Technique and most important aspects

To make classes effective and bring positive dynamics, follow the recommendations:

Choose comfortable shoes and clothes. Good results can only be achieved if your feet are comfortable. Choose products from quality materials from trusted brands. This way it will be convenient to exercise, and there will be no unnecessary pain in the calves from the wrong insole. The best choice would be equipment from Stayer - breathable, comfortable and lightweight.
Your arms need to be held at about a 90-degree angle, but they move freely. Proper treadmill training for beginners recommends that in order to avoid painful sensations in the back, we do not recommend holding the handrails unless absolutely necessary.
You can't slouch. Otherwise, difficulties with posture and spine will appear.
Don't look at your feet, you might fall or strain your neck.
They don't jump off at full speed. This increases the likelihood of injury. It’s better to gradually slow down and get off calmly.
The load should be distributed correctly - first on the toe, then on the entire foot.
Feeling unwell is a reason to postpone jogging. High blood pressure, fever or a cold are just as important as a rapid heartbeat.
It's not advisable to run on an empty stomach, but it's also a bad idea to fill it. A great start to the day in this case is an apple and a glass of water.

Walking on a treadmill

This way you can achieve good physical shape or start intense exercise. This is the beginning and end of any run that will be suitable for the body. Don't consider this a waste of time. This is how most internal systems are trained without unnecessary problems.

Perfect for those who have chronic illnesses, pregnant women and young mothers. Helps you recover and heal yourself. On average, they spend an hour a day. Variations can be used:

with weights;
uphill;
at an accelerated pace.

Safety precautions

The treadmill in gyms holds the record for the number of injuries. To reduce the risk of slips and falls, follow these simple safety rules:

Some models of exercise machines are equipped with handrails. It is highly not recommended to hold on to them when running at speed. This is explained by the fact that the runner's body assumes a stooped position, which is incorrect for running. As a result, the load on the musculoskeletal system increases, and at the same time the load on the spine and joints increases.
When moving quickly, do not look at your feet or at the moving road surface. In this case, you may lose your balance and fall. When running, it is better to keep your arms at an angle of 90 degrees and your body slightly tilted forward.
Don't jump off the track at high speed. This can lead to foot and ankle injuries. First, it is better to slow down the movement of the treadmill belt, completely stop the machine and then get off it.
The choice of shoes should be approached extremely carefully. During intense running, the foot needs reliable support and shock absorption. In other words, sneakers should be specifically for running: lightweight, fit properly, and have a soft sole with good cushioning.

Choose running shoes to protect your feet from stress and injury

How to properly train on a treadmill with a constant load

Here the main speed is selected, approximately 7-10 kilometers per hour, it does not change throughout the workout. Perfect for both a fat-burning rhythm and for simply keeping yourself in good shape.

You need to act step by step:

Warm up. A few simple exercises and squats to warm up, then jog at an easy, calm pace for 10 minutes.
Main part. Gradual acceleration, about 20-30 minutes.
Hitch. Last 5-10 minutes of class. Slow decrease in intensity, smooth transition to a step and stop. It is advisable to do some stretching after this so that your muscles do not ache in the evening.

Interval exercises on a treadmill for weight loss

It starts with the warm-up part - a leisurely run, about 3-4 kilometers per hour. The main part takes up to half an hour. It consists of increasing the angle of inclination, according to the specified mode. The last few minutes the canvas returns to normal, the rhythm decreases. This normalizes the pulse and breathing and relieves tension. At the end you should do some stretching.

Another method involves operating on a table:

Speed, km/h	Interval	Distance, miles
3,5	Pause (regular or fast step)	0,0-0,1
1	1-1,25
3,5	Break	1,25-1,3
2	1,3-1,55
3,5	Respite	1,55 – 1,6

What is the difference between running on a treadmill and running?

There has always been controversy surrounding treadmill training. Some vehemently argue that it is much more convenient: there is no dependence on the time of year or weather, and if you have your own simulator, you can exercise even at home. Others insist that a treadmill cannot replace fresh air, a change of scenery, and indeed, running outside is free.

In fact, the main difference lies in the biomechanics of the running process. While moving on the treadmill, the cadence increases - that is, the pace and impact force. In simple terms, a person spends less time in the air. You've probably noticed that when running outside, the flight phase is pronounced - you literally fly several tens of centimeters. Often a careless landing results in injury. Therefore, the likelihood of injury on the track is less than when exercising on the street.

In addition, on a treadmill the human body does not adapt to acceleration, while when exercising outdoors you will involuntarily increase the pace: after all, it is your body that is moving, not the treadmill.

Professional athletes and trainers say that running is useful - no matter where you exercise: on a machine or on the street, it is in any case a cardio exercise. Ideally, they recommend combining these types of running.

Basic treadmill training program for weight loss

All classes are advisory and general in nature. To achieve results and lose weight, you should first:

see a doctor and get examined;
buy special clothes and shoes;
review nutrition;
adhere to the correct daily routine.

Each point needs to be monitored - without a visit to a specialist, you can sharply worsen your own condition instead of improving your shape. Without equipment, you won’t be able to exercise regularly and enjoy it. Uncomfortable and unsuitable shoes will make your feet and knees hurt, and tight and breathable clothes will quickly make it stuffy and difficult to move. So you can get sunstroke in the summer or bring yourself to high blood pressure at any time of the year. It is better to choose clothes from Stayer and enjoy the fresh air and body response.

If you eat your runs with buns and fried potatoes, then it’s unlikely that anything will change dramatically. If you go to bed at 4 a.m. every day after a wild night at a club or an alcoholic evening, you won’t be able to get in shape either.

Two different treadmill workouts

Most people believe that these are the simplest and most boring activities that bring results very slowly and with difficulty. But this is not so, and the effect can be achieved quickly if you act correctly.

Goal: develop speed qualities

Quite a difficult task, but it can be achieved if you approach the process wisely. After a short warm-up of 7-9 minutes, acceleration begins. To increase your speed, you should start with something simple - do a speed jerk for about 25 seconds. The main thing is to strive for maximum effect. Then - slow running and fast walking for recovery. Then everything from the beginning. Such a session of intervals does not exceed 30-40 minutes.

To develop endurance, you should try to maintain the maximum pace for 40-50 seconds, then return to the average rhythm of the race.

Goal: lose some kg

With the right amount of effort, you can lose any amount of weight. It all depends on your diet and the number of workouts you do per week. To lose weight, you need to move at a speed that gives 60-80% of the maximum possible heart rate.

At a moderate pace it will be about 60 minutes, at an interval pace - half an hour. First, alternate 1 minute of fast running with 3 minutes of calm running, then 2:1 and 1:1. Gradually you can reach 2:1, where rest will take less time.

It is important to avoid overwork and overtraining. We recommend alternating with other groups of exercises, taking a short rest every few days, and tightening the body over a course of no more than 3 weeks.

How to start training on a treadmill for beginners

An activity with different sequential increasing modes is best suited here:

Slowly. Speed 3-4, for 1 min.
Moderately. 1-2 notches faster, about 1-2 minutes.
Fast. 7-8, approximately 60 seconds.

This pace needs to be repeated in a circle up to 10 times; such a session will take about half an hour and will be useful. On a light one you can rest and recover, prepare for increased loads. If the action seems too easy, just increase the incline or time. It is recommended to start with 2-3 times a week.

Three Tips to Avoid Embarrassing Treadmill Injuries

After all, there is nothing more depressing to self-esteem than falling from the exercise machine.

The treadmill is perhaps the best exercise machine for weight loss. Most often, people get acquainted with this miracle machine in the autumn-winter period, when the length of daylight and weather conditions do not allow jogging in the open air and people do fitness at home or in gyms.

But cardio workouts on the warm, dry, high-speed treadmill can sometimes pose a risk of injury. Due to the unnatural narrow position of the body, exercisers may experience tension in the thigh muscles responsible for flexion/extension of the legs, as well as pain in the heel tendons and shins.

So, before you press the "Start" button on your treadmill, remember these simple tips that will help you avoid awkward falls and nasty injuries.

Choose the right mode difficulty

You've probably seen those guys in the gym who increase the speed of the treadmill belt and try to keep up with it, moving faster and faster, while their stomping echoes throughout the room. They don't look like they're having fun. If anything, their hips, knees and hamstrings certainly aren't having any fun: running like this can lead to a lot of pain in these areas because your stride lengthens and your feet land much further than your body would be comfortable with. Don't be like those guys. Focus on maintaining proper, natural strides, or even reduce the pace of the track to a comfortable level where you won't overexert yourself.

Don't practice on autopilot

The treadmill belt is a flat, even surface with a uniform coating (unless you dump a bag of gravel on it, of course). A treadmill is the exact opposite of uneven, winding or hilly streets and paths, which require your body to work harder against natural obstacles when running. Unfortunately, this monotony comes with a risk of injury, since maintaining the same speed constantly stresses the same muscle groups. You can avoid this by periodically changing the speed and nature of your workout. Don't run at the same pace all the time, but try to set an interval of movement of the belt, at which the speed will first increase slightly and then decrease again. Slowing down your running speed will help your muscles rest and recover.

Resist the urge to end your workout early

Most treadmill injuries are caused by poor running technique. You can save a lot of money on a trip to the hospital by learning what movements you may be doing incorrectly. Yes, running on a machine is not the most fun activity, but don't let boredom overcome you - just keep doing it and soon you will learn how to do it right and how to do it wrong. After all, practice is the path to perfection.

So how can you overcome boredom and not leave the path ahead of time? First of all, remember to change your workout periodically, as mentioned above. You can also invite a friend along for some much-needed stimulation, plus there's now a competitive element to your workout. Among other things, you can entertain yourself by listening to music while working out on the treadmill. Studies have shown that listening to music during exercise reduces feelings of fatigue and increases satisfaction from exercise.

Benefits of a Treadmill

The walking and running methods that are actively used on this simulator will help reduce excess weight and increase the overall endurance of the body. You can do the "staircase" exercise, which trains the calves and tendons, as well as all the large muscles of the legs.

It is easy to exercise in any weather, regardless of the time of day or how busy the streets are. And if the equipment is at home, then there is no uncomfortable feeling as if all eyes are turned to you.

Besides:

training for joints is easier than when moving over rough terrain;
does not require a lot of free space to run;
a safer sport;
protection from most injuries and impairments;
the atmosphere will be relaxed.

Features of application

Most modern programs for exercising on a treadmill for weight loss take into account the software features of the technology. There are certain modes here that pursue different goals - maintaining good physical shape, losing weight, stimulating the cardiovascular system and others.

Workout

To achieve the best possible results, you should not just run mindlessly. It is worth choosing several diverse exercises for different muscle groups. It’s better if you can consult a trainer who can tell you the right rhythm.

Warm-up

The most important part of any sport, not just jogging. Before you stand on the canvas or just run down the street, you need to sit down about 20 times and bend your body for beginners. If he is an experienced runner, then his warm-up will be more extensive.

Uniform load

If you run at the same pace throughout the entire session, you will effectively lose weight and improve your cardiovascular system. Gradually, after some time, the results will become visible.

Strengthening the buttocks

This is one of the largest muscles in the human body, which helps create overall relief and improve posture and gait. But running alone won't do it. It is worth following a complete training regimen, which will definitely include:

squats;
jumping rope;
bends;
lunges;
walking sideways

Tempo part

One of the most common types of cardio exercise. Usually it is adjusted to specific goals - speed, distance, in a certain heart rate zone for 40 minutes. There are a large number of techniques.

Training on mechanical tracks

Mechanical treadmills without a motor are gaining increasing popularity in the sports environment.

These machines can be used not only for high-intensity sprinting, but also for other workouts that improve your overall endurance level.

Using a mechanical treadmill is very simple: thanks to the design features, the closer you move to the beginning of the belt, the faster it will move, and accordingly, your running will also speed up. To reduce your speed, all you have to do is slow down your pace. This means you can literally adjust your speed on the fly, just like real outdoor running.

While it's incredibly easy to get started on a manual treadmill, working out on one can be very challenging. For example, Woodway manufacturers claim that running on their machines burns 30% more calories than running on conventional treadmills.

The advantage of this machine is that you can get a great workout in a short period of time. You can see this for yourself by trying one of the four training programs presented below. Each of these workouts is designed to develop different skills - speed, strength, endurance and agility. In addition, any of these workouts can be done even during your lunch break, because they will not take up much of your time.

To develop speed

Workout time: 15 minutes (including a 5-minute warm-up and a 2-minute cool-down with off- or low-resistance jogging).
Perform 4 sets of running at moderate speed with high resistance for 20 seconds, alternating with 4 sets of running with no resistance for 40 seconds.

To develop strength

Workout time: 15 minutes (including a 5-minute warm-up and a 2-minute cool-down with off- or low-resistance jogging).

Run at medium speed and with high resistance for 20 seconds, alternate with 40 seconds of jogging with no resistance. Repeat this pattern 8 times.

To develop endurance

Workout time: 17 minutes (including a 5-minute warm-up and a 2-minute cool-down with off- or low-resistance jogging).

Perform 4 sets of low-resistance jogging for 40 seconds and 4 sets of low-resistance jogging for 40 seconds, alternating between the two.

Calculation of calories burned during exercise

How much fat you lose in one workout depends on the type of running and its duration. Each person has individual indicators, the average values will look like this:

accelerated walking - about 300 per hour;
easy option – up to 500 per hour, subject to at least 40 minutes of movement;
fast pace - up to 800 per hour, can be alternated with a moderate rhythm.

When sports have just come into life, you shouldn’t focus on losing weight. It is much more important to monitor your own general well-being. Many sites say that an effective solution would be to wear more thick clothing and create a greenhouse. In their opinion, this will make sweat more active.

In fact, this is the easiest way to end up in the hospital due to the wrong approach. People do not take into account the reactions of their own body, causing it to have a heatstroke instead of losing a couple of kilograms. Remember that the equipment should be comfortable and pleasant, breathable and not restrict movement. One of the most suitable kits for these purposes is from Stayer.

Errors during classes

Everyone makes mistakes, not just newbies. Sometimes even experienced people do something wrong. Let's list the most common of them:

The center of gravity is shifted, the load that should be placed on the legs goes to the arms and spine, and the entire skeletal system suffers.
The quantity and duration do not increase over time and remain in one place. The body should feel a gradual increase in intensity.
A sharp start and difficult tasks. Don't start at your limit.
Training during illness. This is a big plus for willpower and a minus for overall well-being.
Place your feet on a standing surface. You can only move with the exercise machine, and before that you can stand on the sides.
Without shoes or wearing inappropriate clothing. Barefoot only seems comfortable, but in reality the toe and heel become too tired and strained. And the suit must be suitable - it is better to use equipment from Stayer than to endure sticky sweat on your back in the first 3 minutes of your run.

Contraindications

The desire to act on any health condition is commendable, but only brings negative results. If you feel unwell, it is recommended to replace running with walking or reschedule the activity. Any acute disease, even if it is a common cold, cannot be overloaded. Some elements of the body work to exhaustion, trying to get rid of acute respiratory infections, and the person, instead of maintaining himself, begins to exhaust himself even more.

Chronic diseases of the gastrointestinal tract, cardiovascular system or bones require mandatory consultation and permission from a doctor. You should not run if you have hypertension of III or more serious stages, with heart disease and angina pectoris.

Before purchasing a treadmill for home, we recommend trying it out at the gym. When the addiction begins and it becomes clear whether it is really convenient to exercise, whether there are any difficulties or health problems, then it is worth going for a purchase.

Overview of 11 main programs and modes

Now let's look at what programs you can use and create yourself.
Find out if your track has a program save feature. Sometimes such functions are connected via USB connectors and can be recorded onto media. One way or another, the saving function will allow you to immediately set up the activity programs you need and not install these programs again. Remember! Once you learn how to create your own workout program, you will save a lot of time in the future and get more pleasure from your workouts.
Let's list the main programs:

Hill running. One of the basic programs, in the diagram, represents a mountain with a peak in the center. In essence, it represents a gradual increase in load and incline towards the middle of the workout and a decrease to minimum values towards the end of the workout, simulating the ascent and descent from the mountain.
Heart rate zone or target hrt. For this program, you determine your own maximum heart rate, from which you calculate percentages. For example, exercising at 60-70% of your maximum heart rate produces the most effective fat burning. In this program, you set a heart rate range (for example, 117-145) and when you leave this range, the simulator adjusts the load. This program is useful for various purposes: both for endurance and for burning fat. Each target heart rate zone achieves different results.
Development of endurance. The program gradually increases speed, and about a quarter of the time you are working at maximum. Useful only for trained people.
Interval program. It has varieties, but the essence lies in alternating intervals, of which there are only two - calm and intense. At intensive, high speed and incline are given (or only speed and only incline); at calm, the load is reduced. An excellent option for losing weight, burning fat and developing endurance. The diagram looks like alternating high and low bars.
Fitness test. Many treadmills have a program that measures your current fitness. You will need to run a distance with a heart rate monitor. Based on the results, the track will calculate the results based on the algorithms proposed by modern scientists and draw a conclusion about your current form.
Fat burning mode or Fat burn. Often represents work at maximum load for a long time and is intended to lose weight. However, in reality, the fat burning regime is not as effective as it seems. Indeed, at a high heart rate, the body begins to burn fat less actively and may even go into a mode of saving from exhaustion. May be useful for trained athletes. For others, it is better to use a load in a certain heart rate zone or an interval program as a training regimen for losing weight.
For children and elderly people. On a diagram, such programs are often depicted as a flat strip with small periodic elevations. The loads here are minimal, we are talking about measured walking or running with a periodic minimal increase in load.
Cardio. It is indicated by just such an inscription or the inscription cardio in the program selection menu. This workout will strengthen the cardiovascular system and endurance, but it is more appropriate for the initial level of training and is suitable for beginners. By the way, if you want to start training somewhere, then this option is one of the most optimal.
Glute. The program is used to train the buttocks.
Cool down. Cool down program, useful to use after an intense workout.
Targeted training. Often indicated by a target button, where you simply set a goal (for example, a distance or number of minutes).

Now you need to understand how to set up a training program yourself. This process varies depending on the model, but in general it looks like this:

the treadmill stops completely, not paused;
press the Mode or Program button twice or three times to go to the program creation menu (usually after this a message will appear on the screen);
set or change the duration of the program;
adjust the incline and speed on each part of the program by moving the arrows along the diagram or changing the interval parameters on the screen;
save the program with the enter button and launch the program with the start button (most often, recently saved programs remain in the tab called custom track programs).

Important! When you use any of these programs or follow your own program, monitor your own well-being.
Fatigue is a normal sign, but any significant pain or excessive lethargy are negative signs that indicate excessive stress. A guide when choosing or creating a program can be an overview of all types of cardio training on a treadmill.

Programs can be created depending on what goals you want to achieve through classes:

fat burning;
pumping up the buttocks;
exercises during pregnancy;
development of all muscle groups.

If for some reason you are not allowed to run on the track, then you can use intensive walking.