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Training method

Fast 15 minutes: If your time is precious, try this. Jog for 3 minutes, then increase the speed and keep it for two minutes (if you finally feel panting, it's just right). Walk for 30 seconds. Repeat this process again, but reduce the jogging time to 2 minutes and the running time to 3 minutes. Go for another 30 seconds. Repeat it again. Finally, take a short walk to calm you down.

Speed madman: alternate jogging 30 seconds to walk 30 seconds, so warm up for 6 minutes. Then increase the speed a little, run 30 seconds and walk for 30 seconds. Keep this 30/30 rhythm and increase the speed a little while you run. Loop like this until you just can't eat it.

Run away: Adjust the speed to make you feel comfortable. Run for 2 minutes, then walk for 1 minute. Repeat this 2:1 ratio three times. Then increase the proportion of running: run for 3 minutes and walk for 1 minute. Repeat three more times. At the end of the training, press 2:1 twice, then 1:1 twice.

Climb the run: Gradually increase the running speed until you feel at ease. Run for 3 minutes. Then increase the gradient of the treadmill to 2 degrees and run for 1 minute; then increase to 4 degrees and run for 1 minute. Reduce the slope and easily run for 1 minute. Increase to 4 degrees and run for 2 minutes. In this way, the slope runs for 2 minutes and runs for 1 minute.