Day 1: Low intensity, less exercise.

Adjust the treadmill slope to 1%, and the intensity? Level one? Jogging or brisk walking for 40 to 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.

The second day: variable speed practice

Raise the slope to 1% and run or walk for 30 ~ 60 minutes. Change the intensity every 5 minutes. Level one? With what? Level three? Alternately. With the strengthening of physical fitness, level 3? Time should also be lengthened accordingly. This means constantly improving the body's ability to burn calories.

Day 3: Rest or relax to practice.

You can have a complete rest or practice the first day.

Day 4:? Lactic acid tolerance limit? practise

Increase the treadmill slope to 1%, and use? Level two? Run or walk for 20 minutes. 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)

Adjust the treadmill slope to 1%, and the intensity? Level one? Jogging or brisk walking for 40 to 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 6: Slope Practice

Set the treadmill slope to 4% and use? Level two? Run or run 1 min. Then reduce the slope to 2%, with? 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. 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.

Reduce the risk of heart disease

High-intensity exercise can not only improve the energy consumption and physical level of fat, but also reduce the risk of heart disease. A study on longevity in Japan confirmed that high-intensity running can reduce the risk of coronary heart disease more than low-intensity walking.

Calculate heat consumption

Most treadmills can display calorie consumption, but this figure is usually not accurate enough. Here is a simple calculation method. If you're here? Level one? Strenuous exercise consumes about 3 to 5 kilocalories per minute. Medium intensity consumption per minute 15 kcal, high intensity consumption 15 kcal. Of course, the weight of the exerciser should also be taken into account. The greater the weight, the more consumption.