Running on the treadmill is an internationally popular aerobic exercise, which is highly praised by the medical and sports circles. It is the most effective and scientific way to keep body and mind, and it is more and more loved by everyone. However, due to environmental restrictions, it is impossible to enjoy running close to nature, so the treadmill has become the first choice for bodybuilders, especially women who want to lose weight quickly. How can the treadmill fully serve personal fitness? During exercise, the electronic watch on the treadmill can help you write down the speed, time, heart rate, calories, beat, distance and other indicators, so that athletes can master their physical condition at any time and make adjustments. If the physique is poor, it is appropriate to take 100 ~ 200 calories at first, and it can be increased to 200 ~ 300 calories after the physique is gradually improved; People with moderate physique can consume 200 ~ 400 calories at a time; Those with good physical fitness can consume more than 400 kilocalories (the specific situation varies from person to person). If there is no heat on the treadmill, it can be calculated by a simple formula: weight (kg) × time (hour) × speed (km/hour) = energy consumption (kcal). For example, a bodybuilder weighing 60 kg runs at a speed of 8 km per hour for half an hour, and his energy consumption is 60× 0.5× 8 = 240 calories. The effect of exercise is that walking or running on the treadmill is similar to walking or running on the ground in peacetime. But judging from the actual strength of the human body, it saves stepping and stretching actions than walking or running on land. It is this that makes bodybuilders feel very relaxed and comfortable, running 1/3 more distance than on land and consuming more energy than training on land. Suitable for people who want to lose weight (male or female); People (especially women) who want to lose weight quickly. Precautions (1) Warm up first, move all joints and sweat a little. (2) When you feel chest tightness, shortness of breath and nausea, you should immediately stop or walk instead; (3) After getting off the plane, do relaxation and finishing activities, such as various stretching exercises; (4) The treadmill equipped with various auxiliary equipment can simulate various running modes such as flat ground, uphill, hilly and variable speed. No matter which way the practitioner chooses, he should pay attention to gradually increasing the speed from slow to fast, and don't enter the fast run at the beginning. Because people's cardiovascular system and internal organs are "inert", they need to gradually enter the "state". The heart rate should be kept at 120 ~ 130 beats/min in the first stage, 150 beats/min in the second stage and 165 beats/min in the third stage. Elliptical machine moves all over the body. This is a new fitness equipment, also known as the spacewalker. Its novelty lies in the design of movable pedal, which is a kind of fitness equipment integrating walking, jogging and static riding. Its fitness action is consistent with the natural stride of human beings, which will not cause great impact and damage to human joints, and can simultaneously move the muscle groups of upper and lower limbs, especially the legs and buttocks. The purpose of fitness is achieved through the coordination of hands and feet during exercise. Mainly aerobic exercise, it has the effect of reducing fat and weight, and is especially loved by young women. The effect of exercise is full-body exercise. Athletes can exercise the upper body and lower body at the same time, and can train the coordination of exercise. Suitable for people from children to the elderly. Caution: Don't move quickly, in case you are injured by stepping on the air.