Step 1: Warm up
Warm up your body with a five-minute jog before stretching. Stretch your quads, calves, and hamstrings, and begin your workout.
第一步：热身
在开始锻炼前进行5分钟的慢跑来进行热身。舒展你的四头肌，腿肚子和腿筋，然后再开始健身。

Step 2: Set on incline
Set the machine on a 1 percent incline. You will use more muscle groups on an incline, which will burn more calories.
第二步：设定倾斜度
将跑步机设置成百分之一的倾斜度。在有坡度的跑步机上你会多锻炼肌肉，从而燃烧掉更多的热量。

Step 3: Walk without holding on
Walk or run without holding the handrails. Swing your arms forward and back, holding them at a 90-degree angle.
第三步：不扶握把手而行走
走或跑步时不要扶着把手。前后晃动你的胳膊，使胳膊保持在90度的夹角。

Tip:Keep your hands at hip level.
小贴士：让双手位于臀部。

Step 4: Maintain a neutral position
Keep your head in a neutral position as you stand tall. Land on the middle of each foot and then roll onto the balls of your feet.
第四步：保持在中间位置
当你站立时，让头处于中间位置。用脚掌中部着地，向脚大拇指方向用力。

Step 5: Run in middle
Walk or run in the middle of the treadmill. Running too close to the sides can cause your arms to rise, which will cause stress on your shoulders and neck.
第五步：在跑步机中间位置运动。
在跑步机中间位置走或跑。离边侧太近你就必须高举胳膊，从而绷紧肩膀和脖子。

Step 6: Shorten stride
Work on your speed by shortening the strides when you run. Strive for 46 to 48 strides in 30 seconds.
第六步：缩短步子
当你跑步时要缩短步子。争取30秒内行走46至48步。

Step 7: Add intervals
Add speed intervals to your workout. Begin by walking or running at your normal pace for two to three minutes and then go at a faster pace for 30 to 60 seconds.
第七步：调整节奏
健身时要调整节奏。开始跑步或走路时用正常的速度运动2至3分钟，然后用更快的速度运动30到60秒。