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As the weather turns cold, some people will switch to an indoor treadmill. Although it is not affected by the cold wind, there is no scenery to see. How to avoid the dull and monotonous treadmill fitness, you can change the "pattern", it is also fun. Different exercise methods can be changed on the treadmill by changing the training purpose.

Aerobic constant speed training

The speed gradually increases from 2 km/h, with a step difference of 1 km, and each level is maintained for 1 minute. After observing the heart rate to reach the medium-intensity aerobic training target heart rate range of 130 to 150 beats / min), the speed is maintained at this time, and the movement is 10 to 30 minutes. If the heart rate continues to accelerate, feels asthma or discomfort, and immediately decelerates, unless there is an emergency, it is generally avoided to suddenly stop all the time, but to gradually slow down the transition, it is safer. When the same speed has not reached the original heart rate, you can increase the speed slightly or increase the slope, which is conducive to improving cardiopulmonary function [1].

Aerobic shift training

After the heart rate reaches 130 to 150 beats/min, the speed is slowed down after 3 minutes, the heart rate is reduced to 110 to 120 beats/min, the temperature is maintained for 3 minutes, and the speed is increased again for 3 minutes, so that it alternates between 2 and 5 times. It belongs to small and medium intensity aerobic training and is suitable for people with poor physical condition.

Anaerobic metabolism training

When the heart rate reaches 130 to 150 beats / min, maintain 5 minutes, then 1 km / h per minute, slope 2 degrees, accelerate and increase the slope, so that the heart rate gradually reaches 170 beats / min, that is, into the anaerobic metabolism "The threshold", for another 5 minutes. Then start to quickly reduce the speed, slope, and then walk slowly for 3 minutes. This method is suitable for people with better physical fitness.