How long should you exercise on a treadmill?

Now people no longer need to go to an open field to run to achieve similar fitness effects as running. This is treadmill training. Treadmill training can replace traditional running exercises to a certain extent. However, a person exercising on a treadmill may feel boring and tedious, and sometimes time slips away without him or herself realizing it. So how long is appropriate to run on a treadmill? Please see the following introduction to treadmill exercises.

The temperature was relatively high, about 35 degrees (it is best not to exercise in an air-conditioned room, as it is not good for sweating and the effect is not good). I did not run but took a brisk walk instead. I think running is too tiring and it is not suitable to persist for a long time. Before brisk walking, I did some warm-up exercises, such as leg presses and stretching, so as not to sprain the ankle. Then I started at a slow speed, walked for about ten minutes, and then increased the speed for about 20 minutes. (Remind the host that it is best to persist in exercise for more than half an hour, because this is when the body starts to burn fat, and the meat we lose is fat.) The following time is based on your own ability. You can also take a proper rest in the middle. It is best not to sit, slowly adjust the speed, and you can also walk after getting off the plane.

Treadmill exercise method: Warm up for three minutes and do stretching. Physical activities such as jumping, leg stretching, etc. Drink plenty of warm water. Pay attention to fresh air indoors. Step on the side pedals with both feet, all the instrument panels will be reset to zero, and press the start keyboard. Adjust the speed to between 2-4 km/h and walk slowly for 5 minutes. Adjust the speed to 3-8 km/h and start jogging for 10-15 minutes. Try to do deep abdominal breathing. If you feel your body can adapt, you can run at a different speed. . Adjust to 5-12 km/h, run fast for 3-5 minutes, breathe deeply, and swing your arms vigorously. (You can leave the handle, but only after a period of training. It is not recommended to leave it for the first time use). Adjust the speed to moderate, and slow down the amount of exercise in sequence of jogging, brisk walking, and slow walking. It will take 5-10 minutes. Stop exercising.

Please note that although treadmill exercise is very convenient, it is not suitable for everyone. If you suffer from heart disease, you must control the speed when exercising on the treadmill, otherwise it will easily cause excessive stress on the heart. It is recommended that heart patients do not use treadmills when running. In addition, people with osteoporosis should not use treadmills for exercise.