As living standards improve, exercise has become an important part of family life, running, exercise is very effective, one of the scientific method. So many families have purchased a treadmill, this way you can avoid running outside in the city's air pollution, can also make the whole family can use.

　　But how to get maximum fitness treadmill effect is a have to study hard and masterthe "skill".

　　"No matter how slow the treadmill speed settings, warmed up before the run must be done well. "The Deputy Director of the Beijing Institute of physical education Professor Zhou Qinlu said, running on the machine, make sure you do 10 minutes warm-up preparation. Such as jogging, show arms legs, knees song squats, arm reach,activities such as wrist and ankle.

　　Because once the human joints and muscles from the soothing suddenly stretched,which can lead to muscle strain.

　　"If this is the first time using the treadmill, do not hurry to machines running, be sure to familiarize yourself with the operation of the treadmill, mastering technical aspects of starting, acceleration, deceleration, stopping, then the machine runs on. "Zhou Qinlu said different treadmill different functions don't error after operation on physical accidents hurt.

　　Often when on the treadmill is not running directly to the stage, but stop at the plastic skid plate on both sides, then to run onstage with random walk.

　　"Wait to adapt, and then slowly increase the speed. First-time not too fast, gradually got used to go over to jog. "Zhou Qinlu reminded through a treadmill weight loss or fitness, must adhere to the from low to high, from less to more, from easy to difficult training rules, implemented a program of training, science, training, and safety training.

　　According to reports, the treadmill training flow is: treadmill jogging 10 minutes at aspeed of 3 km/h then increases the rate of 0.3 km/h by every 2 minutes until moving at a speed "struggled", or beats per minute to achieve "170-age" limited value.

　　Then, to speed walk for 30 minutes, you can complete in one breath, or every 10 minutes for a while accumulatively, slow down or stop 2-3 minutes between the two time periods.

　　Finally, on the treadmill at a speed of 3 km/h 5-10-minute jog, then adjust the rest.

　　"Of course, everyone should be according to the individual situation and determine the appropriate speed. Best work out 3~5 once a week, every 30-60 minutes of exercise training objectives and the amount of exercise, by progressively increasing thespeed, you can achieve very good workout. "Zhou Qinlu said.