Every morning, when the warm sunshine shines on your body, when the fresh air gets into your nostrils, and when the warm spring breeze caresses your cheeks, you will feel that every nerve in your body is jumping, every cell is breathing deeply and you have the urge to run. Where can I find a place to run with slopes in the city? At this time, did you think of the treadmill? Most of the time, we choose to run in the gym, but most of the time, we don't know how to use the treadmill to exercise effectively, how long to run, and there are several stages, only knowing that the belt rolling with the treadmill keeps running, which is boring and silly. In fact, running exercise can not only play a good role in fitness and shaping, but more importantly, running can also improve cardiopulmonary function. Warm-up 10 minutes Time to enter the state of exercise: 1 minute-0/0 minute Heart rate: (220- age) ×30% Slope: 0 speed: 6 km/h -7 km/h First, walk slowly for 5 minutes, then gradually transition to the state of striding and walking. In the process of striding and walking, the main purpose is to let every muscle of the body participate in the movement through the great swing of the upper limbs and the movement of the thighs, and every nerve quickly enters the state of movement. There will be a certain amount of joint fluid as lubricant in the joints of the limbs. The long-span movement of the legs and the swinging upper limbs will strengthen the running-in of each joint of the limbs and make the joint fluid better lubricate. At the same time, you should also have a good opportunity to adjust your pace, posture and breathing during the warm-up stage. If you make adjustments after the acceleration begins, you will find that the treadmill running at high speed makes your pace cramped and your breathing confused. In this case, you may have to stop running for a long time. Jogging for 20 minutes activates every muscle: the first 1 1 min-30th minute; heart rate: (220- age) ×40% speed: 8km/h-10km/h; slope: 0-10. When jogging, you must raise the slope of the treadmill to about10. Many people misunderstand that exercise on a treadmill with a slope will make the calf thick and the calf muscles develop horizontally. In fact, on the contrary, due to the slope, the calf muscles are pulled upward, which will not make the calf thick, but will make the calf slender. The best example is Yaomei in Sichuan. If you have female friends from Sichuan around you, you will find that no matter what their upper body shape is, their legs are thin, long, solid and round, which is due to the mountain roads everywhere where they live, just like the state where we walk or jog on a sloping treadmill every day. If we still run on the treadmill with a slope of 0 after entering the jogging stage, we will have a great impact on our knees and patella when our feet land after flying. Run at medium speed for 20 minutes and burn a lot of fat: 3rd1min -50 min. Heart rate: (220- age) ×60% Speed: 10 km/h-12 km/h Slope: 0-10. At this stage, you must pay attention to keeping your body balanced, bend your elbows around your waist and swing your arms back and forth, speed up your breathing, take the initiative to breathe, and your abdominal muscles actively participate in breathing, with your eyes looking straight ahead and your head straight. Middle-speed running is the stage of burning fat. After the first 20 minutes of exercise, the glycogen stored in the body has been decomposed. At this time, if you continue to do a lot of exercise, you need to accumulate fat in the body to supplement your physical strength and achieve the purpose of burning fat. It seems that you feel fat seeping out from the skin of your abdomen, thighs and even arms little by little. How carefree it is. At the same time, the continuous abdominal contraction from the beginning of running is very helpful to shape the abdominal muscles, and the long-term persistence effect is obvious. Slow down smoothly 10min. Body gradually relaxes: 5th1min-60th min. Heart rate: (220- age) ×30% speed: 6km/h slope: 30-10-0 at the end, the running speed should be gradually reduced from 8km. The rapid reduction of speed will make the muscles of the whole body relax immediately, and sudden relaxation can only temporarily relieve fatigue. After the instant relief, the aches of the whole body will make your muscles lifeless. At this time, the tension of motor nerves and muscle movement should be ensured through the increase of slope. At the same time, walking on a slope of 30 can also stretch the calf muscles and tendons on the calf to the maximum extent, and the hip muscles are also tightened and improved involuntarily with the rolling of the running belt. When the slope slowly decreases and the speed slows down, the body gradually relaxes. After that, it is best to relax all joints and large muscle groups, such as shaking limbs slightly and stretching the front and rear muscle groups and ligaments of the back and thighs, which is beneficial to the health protection and health of the heart. Above: Xinzhuang Competitive Treadmill Massage Chair Monopoly Exhibition Center (No.369, Xinzhu Road, Minhang District, Shanghai, near the exit of Xinzhuang Metro 1 Line South Square)