5 big tricks for treadmill fitness

Since we have a treadmill, we can complete jogging and walking exercises at home, but what is frowned is that the treadmill is too monotonous and can still run at the beginning. When you get excited, you will gradually forget it on the balcony.

　　Can you think of ideas to make your treadmill use more variety? Of course! Lidong.com fitness experts provide a 12-week treadmill fitness plan, which is characterized by professional design, precise grasp, and different walking patterns are in 3 months. The exercise volume is moderate, and it has a good effect on weight loss and body shape.

　The following table is a 12-week walking exercise plan designed by the fitness experts of Lidong.com. It contains different aerobic exercises, slope walking, speed walking, etc. There are clear guidance on the amount and time of exercise. I hope it will be helpful to you.

　　Treadmill

　　Basic exercise: (1 mile 1609 meters)

　(The following three exercises are done every time you work out To do it)

　　1. Warm up (5 minutes)

　　　·Walking slow for 1 minute (1.5-2 miles/hour).

　　　·When the speed does not exceed 1.8 miles/hour, walk on tiptoe for 30 seconds, then walk with your heel for 30 seconds. Do it again.

　　·Rise the treadmill slope to 6, stretch your legs and walk for 1 minute.

　　·Low the treadmill slope and walk for 1 minute at a speed of 2.5-3 miles/hour.

　　·Release the treadmill slope and walk for 1 minute at a speed of 2.5-3 miles/hour. 　　　2. Relax after exercise (5 minutes)

　　　·Walking at a speed of 2.5-3.5 miles per hour for 3 minutes

　　　　·Slow down to 1.5-2.5 miles per hour, walk for 2 minutes

　　3. Stretching exercise:

　　　　In order to prevent cramps, stand on the edge of the pedal, gently lower one heel, stand for 45-60 seconds, and change to the other heel.

　　Specific plan project introduction

1. Aerobic work Walk:

　After warming up, the speed becomes 3-4 miles per hour. It feels like you need to take a deep breath, but you don’t have any effort to speak. Remember to do soothing exercises after walking.

　　Weeks 1-4: Walk for 20 minutes. A total of 30 minutes (plus warm-up and exercise to relax, the latter is the same as this)

　　Watch 5-8: Walk for 30 minutes. A total of 40 minutes

　　Weeks 9-12: Walk for 50 minutes. A total of 50 minutes is required on this day. : 50 minutes

2. Change speed walking:

　　　·After warming up, walk at medium speed (3-3.5 mph) for 5 minutes.

　　·Start change: Accelerate to fast walking (3.5-4.5 mph), then walk at medium speed (3-3.5 mph) for 5 minutes, turn to fast walking, and then use medium speed. This cycle is three times in total. After completion, do soothing exercises.

　　Face 1-4: Accelerate and fast walking for 1 minute, and practice requires a total of 3 3 minutes (three speed changes total 18 minutes)

　　While 5-8: Accelerate and walk fast for 2 minutes, and practice requires a total of 36 minutes

　　While 9-12: Accelerate and walk fast for 3 minutes, and practice requires a total of 39 minutes

3. Climbing the slope:

　　　　After warming up, set the slope of the treadmill to 0-1, and walk 3-4 miles per hour for 5 minutes.

　　　　　　Increase the slope (see below for details), walk 5 minutes. Because the slope increases, you It may be necessary to slow down to maintain a stable state.

　　　　　　　　　　　　　Repeat the walking of the above two slopes

　　　　　Walking with a 0-1 slope for 5 minutes, and then do soothing exercises.

　　　Weeks 1-4: The slope increases to 4-5. A total of 35 minutes on this day

　　Which 5-8: The slope increases to 6-7. A total of 35 minutes on this day

　　Which 9-12: The slope increases to 8-9. A total of 35 minutes on this day

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