In aerobic exercise, running is one of the simplest and most convenient ways to keep fit. It can promote human blood circulation, enhance cardiopulmonary function, develop muscle strength and exercise the whole body bones. So how to realize aerobic exercise on the electric treadmill? From the experience of Beijing Huijuxiang Trading Co., Ltd. in selling Xianghui brand electric treadmills for more than six years, consumers need to pay attention to how to use them correctly:
1. Please prepare appropriate clothes and special running shoes before use. You can choose rhythmic VCD, CD, etc. If it's okay. Drink some warm water before exercise, exercise for a few minutes before going to the computer to adjust the indoor air.
2. After boarding the plane, walk slowly at a speed of about 3 km/h for 3~5 minutes, breathe normally and relax your muscles. (Test fluency when walking in a standard way)
3. Adjust the speed to about 4 kilometers per hour and walk for 5~ 10 minutes. Zhong Ziran waved his arm a little hard, with a brisk and rhythmic pace. Adjust breathing, inhale in three steps, and judge your own pulse to control the amount of exercise. General 120/ min is the best. Try to breathe deeply with your abdomen. (Test standard: slight sweating, foot fatigue, and the stride is consistent with the running speed of the running belt) 4. Adjust the speed to 5~6 to jog for about 5 minutes, the breathing rhythm will be accelerated and the legs and feet will feel heavy. (test standard: the body sweats, the body does not lose its center of gravity, and the speed is consistent with the stride. ) From Step 4 to Step 3 and Step 2, if the athlete is physically strong and familiar with the equipment, the exercise time can be appropriately extended.
Three steps of running fitness training: warm-up walking … training running … relaxing walking.
Running aerobic exercise walking song: running posture … breathing … pulse.
The scientific time to do aerobic exercise on the treadmill is: 3~4 times a week, about 30 minutes each time. The best time is 15: 00 to 19: 00. If you have time, you can train 15 minutes every day and exercise many times at any time. At present, the commonly used method is: (220- exerciser's age) X65% as the lower limit of pulse number. (220- exerciser's age) X85% as the upper limit of pulse number. Run for more than 25 minutes every time, persevere, and achieve the purpose of strengthening physique and fitness exercise through aerobic training.