Say sankaepektiboan ya paraan pian onkepa so belat to ed Traisaill .

Say panag-awit so sankaabigan a tuloy a kagawaan ed panag-ehersisyo parad panag-ehersisyo. Nayarin suston natebek so kapeles, inka-slope tan panaon. Balanglan say sakey ya atleta odino sakey ya atleta so makapandesinyo na saray plano na panag-ehersisyo. Say inka-fit iray konsulta so mangirerekomenda ed sinimban plano tekep na kalat a manpaabeba ed amin.
Lunes: daiset so ehersisyo tan abeban inkasimoon: i-adjust so gradisyon na Tetrell ed 1%, tan man-jog odino manakar ya maples ed loob na 40-60 minuto.
Martes: Ipaalagey so slope ed 1% tan ombatik odino maples ya manakar ed loob na 30-60 minuto. Umanen so inkagrabe kada 5 minuto, tan legan ya onaaralem so laman mo, ondarakel met so maples ya panakar mo unong ed satan. Kabaliksan na saya so tuloytuloy a pamaaligwas ed pakayari na laman a manpoolan na saray kaloriya.
Mierkoles: Manpainawa odino Manrelaks: Sarag mon sigpot ya painawaen odino ipasal so karga na unonan agew.
Huwebes: Say ehersisyo ed panag-anos ed asido": itagey so slope na gilingan na Trasang ed 1%, tan manakar ya maples ed loob na 20 minuto kayari pan-init. Diad gapo et nayarin nasumpal mo labat so sakey a 20 minuton ehersisyo, balet legan ya onaaralem so laman mo, nasumpal mo so duara odino masulok nin 20 minuton inkagrabe. Labi ed loob na 5 minuto ed baetan na saray sesyon pian onabig.
Biernes: Manpraktis na panagrelaks odino panagrelaks (parehas ya eskedyul na Lunes)
Sabado: ehersisyo ed gilig: i-set so slope na Koreno ed 4% tan manakar a maples ed loob na 1 minuto. Insan ipaabeba so slope ed 2% tan manakar a maples ed loob na 1 minuto. Itagey so slope lamet ed 5%, manakar na 5 minuto, insan onleksab ed 2%, tan manrelaks ed loob na 1 minuto. Manbisikleta anggad makasabi ka na 10%, tan diad kaunoran et manrelaks ka ed sakey a slope na 2% ed loob na 5 minuto.