Start running, so you can walk slowly for 2 minutes, then walk fast for 2 minutes and jog for 5- 10 minutes. If the body is slightly hot, it is appropriate to sweat a little. Pay attention to body posture and keep breathing coordinated during exercise. The body leans forward slightly, the abdomen presses down slightly, the feet walk on the treadmill, the trunk remains upright, and the arms naturally swing backwards: the left foot inhales, the right foot exhales, the step inhales, the last two steps are skilled, and the three steps inhale (for example, inhaling left and right, exhaling left and right). The running speed is controlled at 3/5 km/h, and the heart rate is controlled at 100- 120 beats/min. It varies from person to person. Here, you can find your favorite way to warm up, such as a student's warm-up exercise for scientific fitness.
Then gradually increase the speed to 8 km/h, and control the heart rate at 120- 160 beats/min. At this time, you should run, pay attention to fasten the safety buckle, keep your body balanced, bend your elbows behind your waist and swing your arms, speed up breathing, take the initiative to participate in abdominal muscles, keep your eyes straight and your head straight. The maximum heart rate is controlled at 180 beats/min. If you breathe smoothly, you can reach this level after several months of exercise. This stage should be guaranteed for 35/45 minutes. Speed adjustment is very important and can be combined with speed. Better not stop. You can listen to music, drink water, look in the mirror and encourage yourself with a smile. Don't exercise too much to avoid fatigue. It's not difficult to talk at this time, or slow down.
Finally, the running speed should be gradually reduced from 85 km/h to 3 km/h. It lasts about 10 minute. Let the body relax gradually, and then it is best to relax all joints and muscle groups, such as slightly controlling the jitter of limbs and stretching the muscles and ligaments on the back of legs, which is beneficial to heart health and health care.
The most important thing in treadmill exercise is that the body walks and runs correctly, and the breathing and exercise are coordinated. Has good body-building and bodybuilding effect, and improve cardiopulmonary function. In addition, insist on practicing at least twice a week. The effect is good.
When using a treadmill to lose weight, you must pay attention to the running speed and exercise time. Too fast can easily lead to physical exertion, and it is easy to fall down if you can't keep up with the speed. And jogging is the most effective way to lose weight, so have you all learned how to lose weight with a treadmill?