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running this in ideal vigorous-intensity aerobic exercise for healthy adults
since it gets your heart pumping which can reduce your risk of cardiovascular
disease according to the Centers for Disease Control and Prevention it can
also help control your weight strengthen your body and improve your overall
mental health before beginning a running program there are some things to
consider such as how often you should run how long to run how fast to go and
where you're going to do your running while running outside can be enjoyable
it's not always practical especially during bad weather that's why some
people choose to do their running on a treadmill at home or at the gym step 1
learn how to use the treadmill you'll be running on it's important that you know
how to control the speed and incline as well as how to use the emergency shutoff
warns the american college of sports medicine step 2
step on the treadmill and stand with your body straight start off with a
five-minute walk at around 2 to 2.5 miles per hour to warm up so that your
joints muscles and bones can loosen up and your heart rate starts to gently
rise step 3 increase your treadmill to a comfortable running speed around 4.5
miles per hour to start out and run for 20 to 30 minutes you should be getting a
minimum of 150 minutes of aerobic activity each week according to the
Centers for Disease Control and Prevention how you get those minutes is
up to you whether you run for 10 minutes at a time three times per day or just
run 30 minutes all at once step 4
cool your body down after you run to prevent dizziness and allow your body to
adjust transition from running to a brisk walk at around 3.5 miles per hour
for two to three minutes then move on to a slow walk at around two miles per hour
for another two to three minutes step 5 run on your treadmill three days per
week with resting days between your running days since you're just starting
out suggest xrx net after you become accustomed to running you can increase
it to 5 days per week if you choose to step 6 prevent boredom on the treadmill
by listening to music while you run or watching television warnings speak with
your health care provider before stepping on the treadmill if you have a
disability or other health concerns warns the Centers for Disease Control
and Prevention