If your goal is to lose weight, then the exercise time must not be less than 30 minutes.
Because the intensity is only low, aerobic exercise begins to consume fat for more than 20 minutes.
Based on this principle, increasing speed and increasing slope are not good suggestions.
Especially if the slope is too large, massive muscles will easily appear in the legs, which will affect the lines, so the slope should not be greater than 10.
It is better to increase the speed than to increase the exercise time, just 30 minutes to 45~50 minutes, but it is best not to exceed 80 minutes, otherwise excessive exercise will be counterproductive.
Here are some suggestions to help you lose weight further:
1. Exercise your arm when running: bend your arm at a right angle, keep this angle when running, and naturally swing your arm to exercise your arm lines.
2. Make full use of gym facilities: You can increase abdominal strength exercises before or during running.
3, brisk walking and jogging alternately: 5 minutes 1 time.
How to lose weight with a treadmill? A week's plan to lose weight with a treadmill
Treadmill is an ideal exercise equipment for losing weight. Can accurately grasp the speed, slope and time. Whether you are a novice or a veteran athlete, you can design a special exercise plan according to your own exercise purpose. The following is a weekly plan that combines three kinds of exercise intensities and aims at losing weight.
Day 1: Low intensity, less exercise.
Adjust the gradient of the treadmill to 1% and the intensity is "Grade I", and jog or brisk walk for 40 ~ 60 minutes. You can't do high-intensity exercise every day, and your muscles need to be adjusted and restored to better complete the task.
The second day: variable speed practice
Raise the slope to 1% and run or walk for 30 ~ 60 minutes. Change the intensity every 5 minutes, and "1 grade" and "grade 3" alternate. With the strengthening of physical fitness, the time of "level 3" should be lengthened accordingly. This means constantly improving the body's ability to burn calories.
Day 3: Rest or relax to practice.
You can have a complete rest or practice the first day.
Day 4: "Lactic acid tolerance limit" exercise
Increase the gradient of the treadmill to 1%, and after warming up, run or brisk walk for 20 minutes at "level 2" intensity. At first, you may only be able to complete a 20-minute exercise. With the increase of physical strength, you will complete two or even three 20-minute intensity exercises. Jog for 5 minutes between meetings to regain your strength.
Day 5: Rest or relaxation (same as the first day)
Adjust the gradient of the treadmill to 1% and the intensity is "Grade I", and jog or brisk walk for 40 ~ 60 minutes. You can't do high-intensity exercise every day, and your muscles need to be adjusted and restored to better complete the task.
Day 6: Slope Practice
Set the treadmill slope to 4% and run fast or fast at "second class" intensity 1 min. Then reduce the slope to 2% and run fast or fast at "first-class" intensity 1 min. Raise the slope to 5% again, run or walk for 5 minutes at "Grade II" intensity, then lower it to 2% and relax 1 minute. Cycle like this until the slope of 10% is reached, and finally relax at the slope of 2% for 5 minutes. When your physical fitness improves. When it is necessary to increase strength, it is achieved by speeding up the speed rather than the slope. This exercise is very effective in strengthening the strength of lower limbs. It can also improve the muscle lines of lower limbs.
Day 7: Rest
No matter what your aerobic fitness goal is, using a treadmill will help. Make rational use of this wonderful fitness tool, and you will certainly achieve your goal.
Reduce the risk of heart disease
High-intensity exercise can not only improve the energy consumption and physical level of fat, but also reduce the risk of heart disease. A study on longevity in Japan confirmed that high-intensity running can reduce the risk of coronary heart disease more than low-intensity walking.
Calculate heat consumption
Most treadmills can display calorie consumption, but this figure is usually not accurate enough. Here is a simple calculation method. If you exercise at the intensity of "1 level", you will consume about 3 ~ 5 kilocalories per minute. Medium intensity consumption per minute 15 kcal, high intensity consumption 15 kcal. Of course, the weight of the exerciser should also be taken into account. The greater the weight, the more consumption.