First, 1 ~ ~ can exercise! Make muscles strong; Increase the body's resistance! 2~~~ can play a role in losing weight! (But you should also pay attention to your diet and don't overeat. ) 3~~~ can exercise a person's willpower and his endurance. Today, the treadmill has become the most popular indoor fitness equipment in the world. 1987 There were 4.4 million treadmill exercisers in the world. Today, there are 43 million users in the United States alone. The growth rate is amazing, close to 10 times! This astronomical increase has its own reasons. Treadmills are getting quieter and easier to use. Computer-controlled feedback functions include heart rate, calorie consumption, speed, speed and slope. Many models of products have predetermined exercise patterns, and even have the function of automatically changing the speed and slope according to the change of the heart rate of the practitioners. Of course, the main reason why treadmills are popular is their high efficiency in improving physical fitness. Scientific research has proved that treadmills consume more calories than any other aerobic exercise equipment. A study conducted by Wisconsin Medical College compared the effects of treadmills, stair treadmills, stationary bicycles, cross-country skis and rowing machines. Participants exercise at different intensities on different devices. The results show that in the case of high intensity, the treadmill is the absolute winner, and 1 hour can consume 850 kilocalories, followed by the treadmill and rowing, with 700 kilocalories per hour. In low-intensity exercise, the treadmill is still the champion, consuming 550 kilocalories per hour, while the treadmill consumes 500 kilocalories. Treadmill is the most effective way to improve endurance, burn calories and reduce body fat. But this is not its only purpose. Treadmill is very helpful for shaping lower limbs and upper limbs. The following describes how to effectively use the treadmill to achieve the above objectives, focusing on the consumption of body fat and calories. 1. How to make full use of the treadmill in the fat-reducing exercise area to achieve the purpose of fitness and weight loss? Losing weight is actually a formula that calorie consumption is greater than calorie intake. If you can achieve negative balance, your body fat will be reduced. You must have heard the expression "fat-reducing exercise zone", which means that aerobic exercise with a maximum heart rate of 65-70% is the most suitable exercise intensity for losing weight. The basis of this theory is simple. During moderate and low intensity exercise, the body can provide enough oxygen for working muscles to metabolize aerobic energy, and muscles can also make maximum use of stored fat as a heat source to consume during exercise. On the contrary, during high-intensity exercise, the body can not provide enough oxygen to the working muscles in time to support their metabolic process, so the heat is decomposed and utilized under hypoxia. At this time, carbohydrates are mainly consumed, and fat only accounts for a small part. Of course, in any case, the body will not simply consume fat or carbohydrates, and there is a transformation process from aerobic metabolism to anaerobic metabolism. So, if the purpose of your exercise is to burn fat, this "fat-reducing exercise zone" seems to make sense. However, if we further explore the problem of calorie consumption, we will find that although the proportion of fat consumed during low-intensity exercise is high, the source of calorie consumption does not have an important impact on the long-term weight loss effect. Remember, losing weight is a balance between calorie intake and consumption. Although the proportion of fat consumed by low-intensity exercise is higher, the actual amount of fat consumed by high-intensity exercise may be higher because the total calories consumed are increased. Therefore, you should give priority to increasing the calorie consumption of a single exercise as much as possible, which is the key to achieving a sustained negative balance of calories in the body. A study compared the weight loss effects of 18 ~ 34 years old women in two groups. One group used high-intensity exercise, the other group used low intensity, and the two groups had the same diet. 1 1 week later, the body fat level in the high-intensity exercise group decreased obviously, while the body fat in the low-intensity exercise group did not change. In addition to consuming more calories, high-intensity exercise can also improve the metabolic rate of the body for a period of time after exercise, thus further promoting the effect of reducing fat. 2, fat-reducing exercise methods Because high-intensity aerobic exercise is the best way to lose weight and prevent rebound, should we maintain high intensity as long as possible during exercise? Unfortunately, although doing so may maximize the consumption of calories and fat per unit time, the body cannot last long enough. Therefore, alternating short-term high-intensity exercise and low-intensity recovery is the most feasible method. How do you know your exercise intensity? There are two common methods to confirm the intensity of exercise. The first is measured by heart rate, and the second is judged by self-assessment intensity grade (RPE). Heart rate measurement requires wearing a heart rate monitor, and then using the formula of "220- age" to estimate your target heart rate. For example, a 35-year-old person wants to do 65% intensity exercise, and the calculation method is (220-35)×0.65= 120. Although this method is widely used, it has many defects. The biggest problem is that the maximum heart rate calculated by "220- age" is inaccurate, and everyone's actual maximum heart rate will be higher or lower than this calculation result because of their different constitutions. In addition, the physical condition on the day of exercise, even the weather, will affect the heart rate. In contrast, RPE should be more practical and accurate. RPE divides exercise intensity into 1 ~ 20 different grades, where 1 means no effort and 20 means extreme effort. In sports, you judge according to your feelings. We simply divide the exercise intensity on the treadmill into the following three grades: 1 grade-RPE12 ~13, which is relatively easy, equivalent to 65% heart rate, and grade 2-RPE15 ~16, which is very difficult. Grade 3-RPE17 ~18, which is very difficult, equivalent to 90% heart rate. When you run at 1 level, you should be able to speak clearly while exercising, but you can't sing. It's a little hard to speak at the second level, but don't be too strong. You should be able to keep exercising for more than 20 minutes. The "three-level" intensity is close to the limit, and it can only last for 5 ~ 10 minutes. The purpose of "1 level" exercise is to enhance endurance and recover from high-intensity exercise.