How to use the treadmill

 How to use the treadmill fitness instructors
Secretary-General of Beijing Municipal Science and heart
Zhao many people choose treadmills to exercise, but to seriously consider why you should choose a treadmill exercise? Please carefully read the treadmill weight: 30 to 40 minutes of time because the consumption of fat
moderate-intensity exercise in half an hour to forty-five minutes after the start, so be sure to use the treadmill to lose weight a good time and speed control. The best time to set the 30 to 40 minutes, if even for other sports, can reduce the time it is best not to less than 20 minutes to set the speed differences due to gender difference, the best men between 6.5 and 8.5, and the woman is best between 5.5 and 7.5. but to pay attention to the swing arm while running, do not help in the arm, because it can consume more energy, more natural safety.
cardio training: speed grade 5 to 9 0% ~ 10%
If you decide to practice your heart, it is best to go to consult a sports medicine expert. According to his proposal to set their own target heart rate, in general, when you achieve the target heart rate while running After 25 to 35 minutes to maintain, and speed is best set at between 5 to 9, slope control at 0% to 10%. When you do not hurry to complete the whole exercise down, it is best to slow it down run another 5 minutes left, do return to work.
warm-up: 5 to 10 minutes speed do not exceed 8
If you want to use the treadmill to warm up or relax, time control in 5 to 10 minutes, The speed is preferably not more than 8, particularly when carrying out preparatory activities before the best sequential 6 speed with a 4.5 run 3 to 5 minutes, then the rate of 8 to 10 run 2 to 3 minutes, then down to 5 7 speed run 3 to 5 minutes. This avoids unnecessary physical consumption. gradient of 0% to 4% can.