Day 1: Rest or relax to practice.
You can have a complete rest or practice the first day.
The second day: low intensity and low exercise.
Adjust the gradient of the treadmill to 1% and the intensity is "Grade I", and jog or brisk walk for 40 ~ 60 minutes. You can't do high-intensity exercise every day, and your muscles need to be adjusted and restored to better complete the task.
Day 3: Variable speed practice
Raise the slope to 1% and run or walk for 30 ~ 60 minutes. Change the intensity every 5 minutes, and "1 grade" and "grade 3" alternate. With the strengthening of physical fitness, the time of "level 3" should be lengthened accordingly. This means constantly improving the body's ability to burn calories.
Day 4: "Lactic acid tolerance limit" exercise
Increase the gradient of the treadmill to 1%, and after warming up, run or brisk walk for 20 minutes at "level 2" intensity. At first, you may only be able to complete a 20-minute exercise. With the increase of physical strength, you will complete two or even three 20-minute intensity exercises. Jog for 5 minutes between meetings to regain your strength.
Day 5: Rest or relaxation (same as the first day)
Day 6: Slope Practice
Set the treadmill slope to 4% and run fast or fast at "second class" intensity 1 min. Then reduce the slope to 2% and run fast or fast at "first-class" intensity 1 min. Raise the slope to 5% again, run or walk for 5 minutes at "Grade II" intensity, then lower it to 2% and relax 1 minute. Cycle like this until the slope of 10% is reached, and finally relax at the slope of 2% for 5 minutes. When your physical fitness improves. When it is necessary to increase strength, it is achieved by speeding up the speed rather than the slope. This exercise is very effective in strengthening the strength of lower limbs. It can also improve the muscle lines of lower limbs.
Day 7: Rest
No matter what your aerobic fitness goal is, using a treadmill will help. Make rational use of this wonderful fitness tool, and you will certainly achieve your goal. ?