How do you start and progress?
For starters, keep your gait as natural as possible to avoid compensatory patterns, says Siou.
“Walking speed, distance and incline should not be increased all at once to avoid the risk of injury,” said Coordination Professor Tian.
Here are some other tips for setting duration, speed, intensity, and incline.
speed: The average outdoor walking speed of a healthy person ranges from 3.5 km/h to 5.5 km/h, says Coordinating Professor Tian. “When using a walking pad, users should start at the lower end of this range.”
When you’re ready to walk faster, increase your speed to 6.5 km/h for a brisk walk, See said.
Walking time: “Exercise time recommended by the association American College of Sports Medicine Five times a week for at least 30 minutes,” See said.
In general, It is recommended to extend the exercise time before increasing Velocity or inclination, she said. For example, “If you can tolerate your workout, increase your walking time by 10% each week.”
