Experts recommend weekly running plans for beginners

Day 1: Small exercise volume and low intensity

　　Current the slope of the treadmill to 1%, the intensity is "level one", jogging or brisk walking for 40 to 60 minutes. You cannot perform high-intensity exercise every day, muscles need to be adjusted and restored to complete the task better.

　　The second day: Speed ​​change exercise

　　Soiling up the slope to 1%, running or brisk walking for 30 to 60 minutes. Change the intensity every 5 minutes, and "level one" and "level three" alternately. As physical fitness increases, "level three" The time should also be longer. This means continuously improving the body's calorie consumption ability.

　　Day 3: Rest or Relaxation practice

　　You can completely rest or practice the content of the first day.

　　Day 4: "Lactate Tolerance Realm" practice

　　Rise the treadmill slope to 1%, and run or walk briskly for 20 minutes after warming up. In the beginning, you may only be able to complete the 20-minute exercise. As your physical fitness increases, you will complete 2 times. To 3 times 20 minutes of intensity exercises. Jog between two times for 5 minutes to recover.

　　Day 5: Rest or relaxation exercises (same as the first day)

　　Day 6: Slope exercises

　　Slope exercises

　　Setting the treadmill slope at 4%, run or walk briskly with "second-level" intensity for 1 minute. Then lower the slope to 2%, run or walk briskly with "first-level" intensity for 1 minute. Increase the slope to 5%, run or walk briskly with "second-level" intensity for 5 minutes, then drop to 2%, relax for 1 minute. The cycle is until you reach 10% slope and finally relax with 2% slope for 5 minutes. When your physical fitness is improved, you need to increase your strength, use speed instead of slope to achieve it. This exercise is very effective in strengthening the strength of the lower limbs and can also improve the lines of the lower limb muscles.

　　Day 7: Rest

　　Whether your aerobic fitness goal is, using a treadmill will help. Make rational use of this wonderful fitness tool and you will definitely be able to achieve your goals.