How fast does the treadmill used by girls lose weight? The pace of life in modern society is fast. Both office workers and college students always lack some time and opportunities for exercise, so many people will choose to go to the gym to exercise. In fact, the treadmill is the equipment that girls use most in the gym, but what is the most suitable speed for girls to use the treadmill? Also, is it suitable for constant speed running or variable speed running?
1, 7.5~8km/h is enough. When girls run on the treadmill, the speed of 8km/h is enough. Of course, some people think it's a little fast, and it can also be adjusted to 7.5km/h, which can be anywhere between the two speeds. Of course, this is the speed when jogging at a constant speed. We can usually prepare for 40 minutes before running. First, we warm up with a brisk walk for 5 minutes, then jog at a constant speed for 30 minutes, and then continue walking for 5 minutes. This speed arrangement is also more in line with the physical strength and structure of the human body.
2, variable speed running is more fat burning. The speed mentioned above is the speed when jogging at a constant speed, but now we can generally choose to run at a variable speed in order to lose fat faster and more effectively. Variable speed running is actually divided into several stages. First, we need to warm up with a brisk walk for 8 minutes, and then start running at a variable speed. Variable speed running means changing speed every minute. In one minute, the first 30 seconds are 7.5 km/h, the middle 20 seconds are1/km/h, and the last 10 seconds is the fastest14 km/h. This kind of variable speed running has a very good fat burning effect.
3. Stretch after running. Whether running at a variable speed or at a constant speed, we'd better stretch our limbs after running. During running, people's muscle layer will react and produce a lot of lactic acid. Stretching is beneficial to lactic acid metabolism and prevents lactic acid accumulation from causing muscle soreness. After running, the whole body is still in a "burning" state. At this time, stretching your limbs is the most conducive to shaping.
The ordering of equipment for girls' gyms is fast-paced. Young people often run around or stay in the office all day for work, and everyone has little time to exercise, so many urban white-collar workers will choose to go to the gym to exercise. But it doesn't mean that everyone has a good figure when they go to the gym. It depends on how they use the equipment in the gym. So, what equipment should girls bring to the gym? In what order should I exercise?
1, 40 minutes variable speed running to the gym, the first step we have to do is naturally running, because running is also the most efficient exercise to burn fat, and variable speed running is the best. Variable speed running is actually divided into several stages. First, we need to warm up with a brisk walk for 8 minutes, and then start running at a variable speed. Variable speed running means changing speed every minute. In one minute, the first 30 seconds are 7.5 km/h, the middle 20 seconds are1/km/h, and the last 10 seconds is the fastest14 km/h. This kind of variable speed running has a very good fat burning effect.
2. Pulling your arms and legs after running can reduce the accumulation of lactic acid and avoid the pain and weakness of your arms and legs the next day. There are many things to stretch in the equipment area of the gym. We can stretch our legs one by one. Generally, you can do three groups for the first exercise, each group 10 times. Then stretch your arms and legs, too; The most important thing is the stretching of the whole body. In fact, we don't recommend doing sit-ups, because most girls use neck strength when doing sit-ups, which is actually bad for cervical vertebrae.
3. After skillfully using dumbbells for shaping and stretching, you can also do some shaping exercises, such as using dumbbells. Use a smaller dumbbell, in fact, generally 2kg on one side, of course, you can also choose according to your own physique. Skillful use of dumbbells to shape is not a simple strength training. Generally, it can achieve good shaping effect by combining gymnastics or simple stretching exercises.