Preparation before exercise:

To put on loose and casual clothes for an outing, you must put on running shoes, prepare a wet towel, a bottle of body drink, take off your keys, mobile phones and other items and put them aside to go into battle easily. If you put some light and cheerful music with obvious rhythm in it, it would be better to have a mirror when you exercise.

Precautions:

Don't eat within 50 minutes before and after exercise, you can add some water appropriately, keep the indoor temperature at about 20 degrees, and don't have strong winds blowing directly to the practitioners. Indoor light is suitable, neither too bright nor too dark. To reduce the difficulty for the first time, the heart rate should be controlled at 160- 180 beats/min. If allowed, people with chronic physical diseases should be accompanied by private teachers or family members. Women with no exercise history and menstrual dysmenorrhea should not practice.

Start exercising:

At first, you can walk slowly for 2 minutes, then transition to striding for 2 minutes and jogging for 5- 10 minutes. If the body is slightly hot, it is advisable to sweat a little. Pay attention to the maintenance of body posture and the coordination of breathing during exercise. Lean forward slightly, press your abdomen down slightly, step on the treadmill with your feet forward, keep your torso upright, and swing your arms back and forth naturally: inhale with your left foot, exhale with your right foot, inhale in one step, inhale in two steps, and inhale in three steps after proficiency (for example, inhale left and right, exhale 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. In addition, you can also find your favorite way to warm up, for example, our scientific fitness has a warm-up exercise.

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, swing your arms back and forth with your elbows around your waist, speed up breathing, take the initiative to breathe, and your abdominal muscles actively participate in breathing, with your eyes looking straight ahead and your head straight. The highest heart rate is controlled at 180 beats/min. If you breathe smoothly, you can reach this level after a month 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 saliva, look in the mirror and encourage yourself with a smile. Don't do too much exercise to avoid fatigue. At this time, it is advisable to speak without difficulty, otherwise you will slow down.

Finally, we should gradually reduce the running speed, from 8 to 5, and then to 3 km/h, which lasts about 10 minutes. Let the body relax gradually. After that, it is best to relax all joints and large muscle groups, such as shaking limbs slightly and stretching muscles and ligaments in the back and thighs, which is beneficial to heart health care and health.

The most important thing in treadmill exercise is the correct posture of walking and running, and the coordination of breathing and exercise. It has a good exercise effect of body-building and body-shaping, and improves cardiopulmonary function at the same time. In addition, insist on practicing at least twice a week. The effect is good.