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Walking about one kilometer with a regular pace, the treadmill meter will record the exercise time. It will
take about 15-25 minutes. Walking with a speed of 4.8 k/h, one kilometer will take about 20 minutes. After
feeling easy to get this target for several times, you can increase the speed gradually. Exercising like this for
about 30 minutes, you will get a good training. Before the next exercising, please don’t rushing.
Exercise Frequency
The target is 3-5 times per week. The time is about 15-60 minutes
every time. You should make out a schedule according to the health
situation, but not your interest. You can control the degree of severe
exercise by adjusting the speed and exercise time.
Exercising Intensity
Shortcut-----It is a good time saving method to exercise 15-20 minutes.
Warm up for 5 minutes under the speed of 4-4.8 k/h, then increasing
the speed according to a rate of 0.3 k/h every two minutes.
The above only for reference, please consult the expert for details.
Wearing
What you need is a pair of good shoes; suggest use the sneaker or
sports shoes. The shoes bottoms don’t stick to any other things that
can avoid to wear and tear the running board and running belt. The
clothes should be comfortable and suitable for the exercise, suggestion of
wearing cotton ventilate sportswear。
Stretch Exercise:
No matter what kind of speed you walk in, you should firstly do the
stretch exercise. Then the muscle will be stretched more easily. So
firstly, you walk for 5-10 minutes to warm up, then stop and do the
stretch exercise according to the following methods for five times.
Each leg exercise for 10 minutes every time or even more .Suggestion
try it again after ending the exercise.
Stretch Down
The knees slightly bend, the body bend forward slowly. Relax the back
and shoulders, the two hands try to touch the tiptoe. Hold for 10-15 minutes, and then relax. Exercise like
this for three times. As picture 1
Foot sinew stretch
Sitting on the clean ground, extend one leg straightly, then bend the other, lastly make it close to the inner
side of the straight leg tightly. Try to touch the tiptoe with the hands. Hold for 10-15 minutes, and
then relax. Each leg repeats this exercise for three times. As picture 2:
Shank and heel sinew stretch
Standing with two hands touch the wall, one food is behind and the other is front. Keep the rear leg straight
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