Motion Fitness Treadmill

 

Physical awakening period

Goal: adapt to the rhythm of the running belt and find breathing balance

Training structure:

Warm-up: 5 minutes of brisk walking at 0% slope and 4km/h speed

Main training: 2 minutes of jogging at 1% slope and 5.5km/h speed → 3 minutes of brisk walking at 4km/h speed (4 sets of cycles)

Cold-down: 5 minutes of walking at 0% slope and 3.5km/h speed + 30 seconds of wall squat × 3 sets

 

Cardiopulmonary activation period

Goal: Improve continuous running endurance

Training structure:

Warm-up: 5 minutes of brisk walking at 1% slope and 5km/h speed

Main training: 5 minutes of jogging at 1% slope and 6km/h speed → 2 minutes of brisk walking at 4.5km/h speed (3 sets of cycles)

Cold-down: Foam rolling on the front of the thigh + the back of the calf for 1 minute each

 

Fat burning breakthrough period

Goal: mobilize fat for energy supply and break through the platform

Training structure:

Warm-up: 3 minutes of jogging at 5.5km/h speed + High leg raise for 30 seconds × 2 sets

Main training: 2% slope, 6.5km/h speed, run for 8 minutes → 0% slope, 4km/h speed, walk for 1 minute (3 sets in a cycle)

Cold-down: Yoga cat-cow stretch back + dynamic stretch hamstrings

 

Physical consolidation period

Goal: Achieve 20 minutes of continuous running

Training structure:

Warm-up: 5 minutes of jogging at 6km/h speed + lateral sliding to activate the buttocks

Main training: 1.5% slope, 6.2km/h speed, run for 12 minutes → 5km/h speed, run for 8 minutes (no rest in between)

Cold-down: 3 minutes of foot stepping on the fascia ball + baby relaxation

Beginner's guide

Injured knee: Stop running immediately if knee pain occurs, do more seated leg raises to strengthen the quadriceps

Dizziness: Focus on the distance to prevent dizziness

Sweating: Wear a heart rate monitor to monitor the intensity more scientifically

Time: Novice single time ≤40 minutes