Running exercise can not only play a good role in fitness and weight loss, but more importantly, running can also improve cardiopulmonary function. However, most of the time, when we are running in the gym, we only know that running with the belt rolling on the treadmill is boring and stupid.
The role of exercise in losing weight is to burn more calories, either to enhance the intensity or to extend the exercise time. The problem is that if the intensity is too high, runners will easily get tired, and if they do it at a slow and steady speed, the weight loss effect will not be so obvious.
The compromise is to diversify the speed. Within a week, run for 20-30 minutes 3-4 times, and jog at other times 1 hour or more.
discontinuous running
It is found that runners can burn more calories if they run at intervals of 2 minutes of fast running /3 minutes of jogging than those who jog or run steadily. And the weight loss effect is better and more obvious.
Experts suggest that the ratio of running and jogging should be 1: 2 or 1: 1. That is to say, run for 30-60 seconds first, and then run at normal speed for the same or twice as long.
Exercise physiologist Janet? Hamilton suggested that runners choose a speed that can last for 2-5 minutes, so that the training intensity of the speed will not be low, but it will not make you tired quickly.
With the familiarity with the treadmill, you can gradually increase the running intensity and increase the proportion of fast running.
Shanpopao
The greater the slope, the more heat is consumed. This sentence sounds simple, but when you really run or walk on the slope, it is still a great test for your body.
Runners should assume that they are running on the hillside in the wild, not on the treadmill, and should try their best to train on the slope with the effort on the flat ground. This may mean slower speed, but it's a good opportunity to strengthen your hips and legs.
You can also adjust the slope of the treadmill to achieve the effect of intensive training. For example, if you choose 1-2 minutes, the slope will increase by 2-4%, the speed will decrease by 0. 1 or 0.2, and then the slope will be adjusted to 0 at the same time.
Treadmill weight loss skills
First, warm up before going to the treadmill.
Warm-up activities should be done before going on the treadmill, otherwise it will easily cause muscle strain of thighs and calves. Leg press, squat, stretching muscles, flexion and extension joints can all increase the temperature of muscles and make them softer. After getting on the treadmill, you should start with "dynamic" warm-up such as walking and jogging, and gradually increase the amount of exercise. This process usually takes 10~ 15 minutes. In addition, when you get off the treadmill, you should also slow down gradually to avoid dizziness.
Second, don't set the speed too fast.
To use a treadmill, you must first understand your exercise limit. If the physical strength can't keep up, the setting speed is fast and it is easy to fall.
Third, the amount of exercise should be appropriate
The time and intensity of exercise on the treadmill depends on the purpose of exercise. If the purpose is to lose weight, the exercise time should not be too short or too long, and 40 minutes is appropriate, otherwise it is easy to overdraw.