Training method of treadmill fitness

What are the methods of treadmill fitness?

What are the ways to exercise on the treadmill? Timely exercise is more conducive to promoting blood circulation. This exercise can help us exercise well. Not exercising for a long time may reduce our physical function, and exercise can lower our blood sugar. Let me tell you the benefits of treadmill exercise.

Treadmill fitness training methods 1 mainly include the following training methods:

Aerobic isokinetic training: gradually increase the speed from 2km/h, the performance is poor 1km, and each performance is kept at 1min. After observing that the heart rate reaches the target heart rate range of moderate-intensity aerobic training (130- 150 beats/min), keep the speed at this time and exercise for 10-30 minutes. If your heart rate continues to increase and you feel wheezing or unwell, slow down immediately. Unless there is an emergency, it is generally safer to avoid sudden parking and gradually slow down. When the same speed can't reach the original heart rate, you can slightly increase the speed or increase the slope, which is beneficial to improve the cardiopulmonary function.

Aerobic variable-speed training: after the heart rate reaches 130- 150 beats/min, keep it for 3 minutes, then slow down to make the heart rate drop to110-/20 beats/min, keep it for 3 minutes, and then increase the speed for 3 minutes. It belongs to low-intensity aerobic training and is suitable for young people with slightly poor physique.

Anaerobic metabolism training: when the heart rate reaches 130- 150 beats/min, keep it for 5 minutes, and then accelerate the gradient according to the gradient of 1 km/h and the gradient of 2 degrees, so that the heart rate gradually reaches 170 beats/min, that is, enter the "threshold" of anaerobic metabolism. Suitable for young people with good physical fitness.

When you use the treadmill to keep fit, you can play such little tricks, which can make your exercise effect better and improve your resistance.

Training method of treadmill fitness 2 I. 30-second sprint interval

Every time you do this exercise, time will pass, and finally you will be soaked with sweat. If you have never done speed training before, please make sure to follow the following rules.

1, starting from the easy walk 1 minute. Jog easily and continue to warm up for 5 minutes. Should be able to maintain the speed of the conversation. This will speed up the blood flow, warm the muscles and prepare the body.

2. Step up (breathe hard) for 30 seconds. Jogging for 90 seconds to recover.

3. Repeat the sprint and resume the interval for 9 times (*** 18 minutes).

4. Relax by jogging or brisk walking for 4 minutes.

Treadmill total time: 30 minutes

Second, the side step exercise

This exercise combines running and walking, plus some good side putters, which will really exercise the hip and quadriceps effectively.

1, walk easily 1 minute to warm up. Jog easily and continue to warm up for 4 minutes.

2. Restore the walking speed, then turn your body to one side while holding the sidebar, squat slightly, and then start to slip your feet. Don't try to put one beautiful foot on the other. Hold the side pedal for 30 seconds, and then go back and forth.

3, speed up the pace, easy conversation, lasting 2 minutes. Then slow down and slide sideways on the other side every 30 seconds.

4. Continue to walk easily for 2 minutes and slide alternately for 30 seconds until 20 minutes.

5. Complete 5 minutes of physical relaxation at a relaxing speed.

Treadmill total time: 30 minutes

Third, walk in the mountains.

If you like running and walking alternately, then this is a good choice. I will exercise my hips on the mountain.

Start with a 5-minute warm-up exercise, jogging or brisk walking easily.

Increase the gradient to 1%, and then walk 1 min.

Reduce the slope to 0% and run at a comfortable speed 1 min.

Increase the slope to 2% and walk for 2 minutes.

Reduce the slope to 1% and run at a comfortable speed for 2 minutes.

Increase the slope to 3% and walk for 3 minutes.