Time: 1 min-10 min

Heart rate: (220 years old) ×30%

Slope: 0

Speed: 6 km/h -7 km/h

First walk slowly for 5 minutes, and then gradually transition to a state of striding, and the walking time is also 5 minutes. In the process of striding, the main purpose is to let every muscle of the body participate in the movement through the large swing of the upper limbs and the movement of the thighs, and every nerve quickly enters the state of movement. There will be a certain amount of joint fluid as lubricant in the joints of limbs. The long-span movement of the legs and the swinging upper limbs will strengthen the running-in of all joints of the limbs and make the joint fluid better lubricated. At the same time, you should also have a good opportunity to adjust your pace, posture and breathing during the warm-up period. If you adjust after the acceleration starts, you will find that the high-speed running of the treadmill makes your pace cramped and your breathing confused. In this case, you may have to stop running for a long time.

Jogging for 20 minutes can activate every muscle.

Time: 1 1 min-30min

Heart rate: (220 years old) x40%

Speed: 8km/h-10/0km/h

Slope: 0 degrees-10 degrees

After 10 minutes of warm-up, the muscles of the whole body are activated, every nerve is in an excited state, and every cell is ready to go, waiting for a sweaty time. When jogging, the slope of the treadmill must be increased to about 10 degrees. Many people will misunderstand that exercising on a sloping treadmill will make the calf thicker and the calf muscles develop horizontally. In fact, on the contrary, due to the slope, the calf muscles are pulled up, which will not make the calf thicker, but will make the calf thinner. The best example is Yaomei in Sichuan. If you have female friends from Sichuan around you, you will find that no matter what shape their upper body is, their legs are thin, long, strong and round. This is because the places where they live are full of mountain roads, just like the state where we walk or jog on an inclined treadmill every day. If we still run on a treadmill with a slope of 0 degrees after entering the jogging stage, it will have a great impact on our knees and patella when we land on our feet after flying.

Run at a medium speed for 20 minutes and burn a lot of fat.

Time: 3 1 min -50 min

Heart rate: (220 years old) ×60%

Speed: 10 km/h-12 km/h

Slope: 0- 10.

After accelerating step by step, it's time to run at a medium speed. The time and intensity of middle-speed running should be guided by professional coaches. If you can keep running for more than 15 minutes, you can achieve the goal of fitness. At this stage, we must pay attention to keeping the body balanced, with elbows bent at the waist, arms swinging back and forth, breathing faster, active breathing, abdominal muscles actively participating in breathing, eyes looking straight ahead and head straight.

Middle-speed running is the fat burning stage. After 20 minutes of exercise, the glycogen stored in the body has been decomposed. At this time, if you continue to do a lot of exercise, you need to accumulate fat in your body to supplement your physical strength and achieve the purpose of burning fat. It seems that you feel fat oozing from the skin of your abdomen, thighs and even arms bit by bit. How carefree. At the same time, the continuous abdominal contraction from running is very helpful for shaping abdominal muscles, and the long-term persistence effect is obvious.

Slow down steadily 10 minute, and gradually relax.

Time: 5 1 min-60min

Heart rate: (220 years old) ×30%

Speed: 6 km/h

Slope: 30- 10-0

Finally, we should gradually reduce the running speed, from 8 km/h to 6 km/h, and then to 3 km/h, and the gradient will gradually decrease from 30 to 10, about 10 minutes. A sharp decrease in speed will immediately relax the muscles of the whole body, and sudden relaxation can only temporarily relieve fatigue. After an instant relief, the whole body aches and pains will make your muscles lifeless. At this time, the tension of motor nerves and muscles should be ensured by increasing the slope. At the same time, walking on the slope of 30 can also stretch the calf muscles and tendons to the maximum extent, and the hip muscles can be tightened and improved involuntarily with the rolling of the running belt.

When the slope gradually decreases and the speed slows down, the body gradually relaxes. After that, it is best to relax all joints and large muscle groups, such as shaking limbs slightly and stretching the front and rear muscle groups and ligaments of the back and thighs, which is beneficial to the health care and health of the heart.