Stage 1: Warm-up, wake-up time for each muscle: 10 minutes heart rate: (220-age) *30% speed: 4 km/h 7 km/hour gradient: 5 minutes slow walk at 0 gradually transition to 5 minutes fast walk at big stride. The main purpose of big stride and fast walking is to make every muscle of the body participate in the movement through the movement of large swing of upper limbs and thighs. Every nerve quickly enters the movement state and mobilizes the movement function of the whole body organs. NOTE: The warm-up phase is a good opportunity to adjust your pace, posture and breathing. If you adjust after acceleration, you will find that the high-speed running opportunity makes your pace cramped and your breathing disordered. Stage 2: Jogging, leg length: 20 minutes of heart rate: (220-age) *40% speed: 6 km/h 8 km/hour slope: 0 10 If after entering the jogging stage, still running on a treadmill with a slope of 0 when our feet hit the ground after the moment, it will have a great impact on our knee patella. NOTE: Many people will misunderstand that sports on a treadmill with a gradient will make the calf stronger. In fact, because of the gradient, the calf muscles are pulled upward, which will make the calf longer. Stage 3: Medium-speed running, lower abdomen more stylish time: 20 minutes heart rate: (220-age) *60% speed: 8 km/h to 10 km/hour slope: 0 ~10 medium-speed running is into the stage of burning fat, when jogging, the body stored glycogen has been decomposed, continue to exercise a large amount of fat in the body to supplement physical energy, so as to achieve fat consumption. Objective. NOTE: Continuous abdominal closure is very helpful for abdominal shaping. Stage 4: Slow down steadily, shape the time of small hip warping: 10 minutes heart rate: (220-age)*30% speed: 8 km/h 6 km/h 3 km/h slope: 30 10 0 to gradually reduce the running speed, promote rapid blood reflux, reduce the burden of the heart. At the same time, the slope is reduced. Slowing down the speed can temporarily relieve fatigue, but also with the increase of slope, to ensure the nervous tension of motor nerve and muscle movement. NOTE: Walking on the slope of 30 degrees can also stretch the calf muscles to the greatest extent, while the buttock muscles are involuntarily tightened and lifted with the rolling of the running belt. Daily sweaty running, but found no effect, sometimes injured. There must be something you haven't noticed!