1. Exercise preparation: Even if you exercise on the treadmill at home, you should be prepared in terms of dress. The more relaxed and casual you are, the better. In particular, you must wear shoes. You can't walk barefoot just because you run barefoot at home, because the vibration of the treadmill will hurt your leg joints, and the soles of your feet will sweat and slip easily. You can wear running shoes and jogging shoes. Also prepare wet towels, drinks, etc. Don't carry anything with you, go into battle easily and play some light and cheerful music with obvious rhythm.

2. Start exercising: When you start exercising on the treadmill, walk slowly for 2 minutes, and then switch to the running speed of 2 minutes before you can start jogging. Jogging for 5- 10 minutes will make your body slightly hot and sweaty. Remember to keep your body slightly tilted during this exercise, choose the exercise mode of slightly pressing your abdomen, swinging your arms back and forth naturally, and running your feet on the treadmill, and correctly cooperate with breathing, that is, inhale with your left foot and exhale with your right foot, and breathe skillfully from the last two steps to the third step.

3. Start accelerating: When you officially start running, the running speed should generally be controlled at 3-5 kilometers per hour, and the normal heart rate should be controlled at 100- 120 times per minute. Of course, this also varies from person to person. Then gradually increase to the running speed of 8 kilometers per hour, and the heart rate should be controlled at 120- 160 times per minute.

4. Late deceleration: Before the end of running, the running speed should be gradually reduced from 8 kilometers per hour to 3 kilometers per hour. This reduction time should last about 10 minutes, which can make the body relax gradually. After running, you can relax your muscles and joints, and stretch the muscles and ligaments behind your back and legs, which is more conducive to heart health and physical health.