DAY 1: little exercise and low intensity.
Adjust the treadmill slope to 1%, jog or brisk walk on the running belt for 40 minutes, fully relax muscles and prepare for the next exercise.
The second day: variable speed practice
Treadmill slope increases 1 level, run fast on the running belt for 30 minutes, and the slope increases 1 for 5 minutes. Level one? With what? Level three? Alternately.
Day 3: Relax and practice.
On this day, the intensity of practice is no longer increased, and MM students only need to repeat the content of the first day or the second day.
Day 4:? Lactic acid tolerance limit? practise
Adjust the slope of the treadmill to 1%, walk on the running belt for 20 minutes after warming up, and repeat the three groups of walking exercises, with a break of 5 minutes between each group for physical recovery.
Day 5: Relax and practice.
Adjust the treadmill slope to 1%, and the intensity? Level one? Jogging or brisk walking for 40 minutes.
Day 6: Slope Practice
Set the treadmill slope to 4% and use? Level two? Strenuous jogging or brisk walking 1 min. Reduce the slope to 2% and use? Level one? Run or run 1 min. Increase the slope to 5% again, and use? Level two? Run or walk for 5 minutes, then drop to 2% and relax 1 minute. If you can already reach the slope of 10%, then relax for 5 minutes at last, and the slope is 2%.
Day 7: Rest
After the intensive training on the sixth day, give yourself a good rest day and then repeat the contents of the new week.