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Warm-up preparation

No matter how fast you walk, it's best to do stretching exercises first. Warm muscles are easier to stretch, so take a 5-10 minute warm-up.

Amount of exercise

15-20 minutes of exercise is a good way to save time. Warm up for 4 minutes on a treadmill at 4 --4.8 km/h, then increase by 0.3 km/h every 2 minutes until you feel that it is challenging to continue exercising for 45 minutes at a certain speed. Frequency of exercise: The goal is 3-5 times/week, 15-60 minutes per exercise. It's best to make a schedule of exercise based on your physical condition, rather than exercising according to your own preferences. You can adjust the speed and exercise time to master the intensity of the exercise.