People who sit in front of the screen in the office for a long time lack exercise and do little exercise. Muscles and bones seldom exercise regularly, so they will become more and more fragile. Regular exercise can keep your muscles and Google healthy. Besides, even those who exercise regularly will get old. So we should exercise regularly to prevent bones and muscles from aging and becoming more and more fragile. Running is the best sport in the world. Treadmill allows you to run where there is no exercise space. Do you know the utility of the treadmill?
, treadmill to lose weight
Everyone should know that the effect of running to lose weight is very good. The treadmill has a good weight loss effect and can control the running speed. Running is really the best way to lose weight. Running burns more calories per minute than other sports.
3. Running reduces resistance to diseases.
Treadmill running can resist stroke and breast cancer.
4. Maintain and improve the overall physical level.
Running is the best sport that people can take part in. It can raise cholesterol, reduce the risk of blood clots, and exercise your %50 lungs that are often idle. Running can also enhance immunity by increasing lymphocytes.
5. Make you more confident.
Jogging, like other solo sports, can enhance your self-confidence. Running makes you try again and again, making you stronger and more confident. He lets you really cross a mountain and an obstacle. When you realize that your body is stronger and more useful, you will feel powerful and free. Self-confidence is a valuable asset for runners who successfully lose weight through running and get their ideal figure.
6. Relax yourself and relieve stress.
Jogging can distract Nie. Bathe in the roadside scenery, and your troubles will surely disappear.
Long-distance running is suitable for those who are in a pile of headaches and annoying troubles. Is there a better idea than clearing your mind and relaxing your nerves during a two-hour long run? If you feel extremely depressed at this time, why not run quickly, and then your mood will be better.
7. The famous "Runner's Peak Experience"
Including releasing stress, jogging has been proved to improve your mentality. Running, especially outdoor and traveling, will release a substance from the body, which will make you feel happy (the peak experience of runners) or just happy. Running has been used to treat clinical depression, addiction and so on for many years. Less stress, less depression, less fatigue, less confusion, after a period of regular running, the patient quickly changed. Running makes them pay attention and let them see that there are some beautiful things besides negative state and addicted affairs.
8. Exercise your mind.
Running is good for your brain and body. By overcoming a series of obstacles in running, you learn concentration and determination. After those long-distance races or other events that you almost gave up, you will find that your will and physique are strong when running, which makes you have the same concentration and determination in other aspects.
9. Enhance the spirit of cooperation.
It is also a very worthwhile benefit. This benefit may surprise many people, because people think that running can't get this benefit, just because running is a solo exercise. But running sometimes does require cooperation. Traveling and running, especially in places with poor road conditions, require a great sense of cooperation. These roads often have some obstacles, such as stones and shrubs, which make running difficult.
10. Anytime, anywhere, simple.
Almost without equipment, not many sports can be performed anywhere. I'm sure the ancient Greeks thought they didn't even need shoes and clothes. Today, we just need a better pair of running shoes, and then we can set off. From downtown to suburbs, the whole world is waiting for you to explore. Do you travel a lot? There must be room for your sneakers in your suitcase. The world is your gym. Find it again.
If you exercise and run at home, it is a good choice to buy a home treadmill. Treadmill has great advantages; You can go to the gym or park at any time of the day. During exercise, you can enjoy chatting with friends or watching TV and listening to your favorite songs. Another advantage is that you can exercise on the treadmill, and you can also exercise in rainy season and cold winter.
Of course, the Omar treadmill I bought for my husband is also ok. It suits you very well.
What are the benefits of treadmill exercise to lose weight: 30 ~ 40 minutes.
Because you don't start to consume body fat until half an hour to forty-five minutes after moderate intensity exercise, you should control the time and speed when using the treadmill. The best time is 30 ~ 40 minutes. If you want to do other sports, you can reduce the time, but it is best not to be less than 20 minutes. The setting of speed varies according to gender, and it is best for men to be at 6.5 km/h and for women to be at 5.5 km/h. Besides, when running, pay attention to the swing of arms, and don't hold them on the handrails, because it will consume more energy and be more natural and safe.
Cardiopulmonary exercise: speed 5 ~ 9, slope 0% ~ 10%.
If you decide to practice your mind, you'd better consult a sports medicine expert first. According to his advice, set yourself a target heart rate. Generally speaking, when the target heart rate is reached during running, it should be maintained for 25 ~ 35 minutes, the speed should be set at 5, and the slope should be controlled between 0% ~ 10%. When you finish the whole exercise, don't rush down. You'd better slow down for 5 minutes and then recover.
Warm-up: 5 ~ 10 minutes, and the speed should not exceed 8.
If you want to warm up or relax on the treadmill, the time should be controlled at 5 ~ 10 minutes, and the speed should not exceed 8. Especially in warm-up activities, it is best to run at a speed of 4.5 for 3 to 5 minutes, then at a speed of 8 for 2 to 3 minutes, and then at a speed of 5 for 3 to 5 minutes. This can avoid unnecessary physical exertion. The gradient is 0% ~ 4%.
Where can I exercise on the treadmill for an hour every day? What are the benefits? Reduce fat! It is common for women to say that young people have different mental states. Bessie asked her personal doctor how to stay young. The personal doctor said that 5000 meters a day is enough. Look how great Bessie is now. She is obviously helpful to male function. Let's go
What are the benefits of using a treadmill? Of course, there are many benefits. The simplest thing is fitness, and now it is to enhance endurance. There are many others, which I saw on Rhett's fitness blog. If you know more, search Ruite Fitness Blog, hoping to help you.
It can avoid unsafe factors in various sports, easily control the running rhythm and relieve the boring feeling of running.
What parts does the treadmill consist of? What are the functions? What are the benefits of treadmill for exercise? Treadmill still plays an important role in physical exercise. It can exercise people's muscles and bones, and can also improve people's cardiovascular and heart diseases. Of course, there are many ways to exercise, but the treadmill is also chosen because its fitness is not limited by the environment, and it will not be impossible to go out for running because it rains outside. Moreover, the treadmill is more convenient and simple to use than other fitness equipment, and there is no strict age requirement, so it is suitable for all ages. At present, the more popular treadmill is the electric treadmill. This kind of treadmill has gradually replaced the mechanical treadmill and become the mainstream product in the treadmill market. Its advantage is that the running belt can be driven by motor, which requires people to move at different speeds.
What are the benefits of buying a treadmill? Both will do. According to your needs, the performance-to-price ratio of the treadmill GTS5 is quite high. You can choose to buy a treadmill.
Benefits of running:
1, Eyes: People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.
2, neck, shoulders, spine: people who often sit in front of the computer will have some problems with their cervical vertebrae and shoulders. Correct running posture requires straight and relaxed back, and long-term persistence will greatly improve the discomfort of cervical spine and shoulders.
3. Heart: Persisting in running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.
4. Blood: With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle and long-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
5. Lung and respiratory system: Long-term long-distance running exercise will strengthen lung function and increase vital capacity. Regular long-term running can develop the respiratory muscles of the lungs, increase the ventilation volume every time and enhance the lung function.
6. Liver: Running can improve and eliminate fatty liver.
7. Abdomen: Persisting in long-term running can effectively remove the fat from the abdomen and make you have a healthy and flat abdomen.
8. Waist and buttocks: The changes of running on the body are first reflected in these two positions. Many people have had this experience. After running for a while, I didn't lose weight obviously, but my figure improved obviously, especially the waistline became more beautiful.
9. Knee: Running can improve the blood circulation of the whole body and has a great effect on the knee. Although some people may feel pain in their knees at the beginning of running, with the gradual accumulation and strength practice, their knees become stronger and stronger.
10, leg muscles: People who run often have changes in muscle tissue. After a period of exercise, you will find that the leg muscles will become very strong and fit.
1 1, intestines and stomach: Middle-distance running makes people full of optimism, which helps to increase appetite, strengthen digestive function, promote nutrient absorption and greatly improve gastrointestinal function.
12. Whole body muscles: Long-term middle and long-distance running can strengthen the respiratory muscles, cardiac muscles, neck muscles, chest muscles, arm muscles and muscles of waist, buttocks, thighs, calves and feet, making it difficult for muscles everywhere to accumulate metabolites such as lactic acid or carbon dioxide. Running can be said to be the foundation of all sports, which will have a positive impact on your participation in other sports.
13, skeleton: long-term middle-distance running can improve the strength of each joint and the softness of ligament; And increase the strength and density of bones to prevent people from suffering from degenerative osteoporosis in old age.
What are the benefits of running exercise for pregnancy preparation? Do pregnant aerobic exercise, you can run, but you need to jog.
Never drive for a long time, sit for a long time, high temperature will lead to poor quality of * * *.
However, exercise alone is not enough. Pay attention to healthy diet during pregnancy, including eating some nutrients such as life, staying away from radiation and keeping a good mood.
What are the benefits of walking on the treadmill? In fact, running exercise can not only play a good role in fitness and shaping, but more importantly, running can also improve cardiopulmonary function.
Warm up for 10 minutes and enter the state of exercise.
Time: 1 min-10 min
Heart rate: (220 years old) ×30%
Slope: 0
Speed: 6 km/h -7 km/h
First walk slowly for 5 minutes, and then gradually transition to a state of striding, and the walking time is also 5 minutes. In the process of striding, the main purpose is to let every muscle of the body participate in the movement through the large swing of the upper limbs and the movement of the thighs, and every nerve quickly enters the state of movement. There will be a certain amount of joint fluid as lubricant in the joints of limbs. The long-span movement of the legs and the swinging upper limbs will strengthen the running-in of all joints of the limbs and make the joint fluid better lubricated. At the same time, you should also have a good opportunity to adjust your pace, posture and breathing during the warm-up period. If you adjust after the acceleration starts, you will find that the high-speed running of the treadmill makes your pace cramped and your breathing confused. In this case, you may have to stop running for a long time.
Jogging for 20 minutes can activate every muscle.
Time: 1 1 min-30min
Heart rate: (220 years old) ×40%
Speed: 8km/h-10/0km/h
Slope: 0- 10.
After 10 minutes of warm-up, the muscles of the whole body are activated, every nerve is in an excited state, and every cell is ready to go, waiting for a sweaty time. When jogging, the slope of the treadmill must be increased to about 10. Many people will misunderstand that exercising on a sloping treadmill will make the calf thicker and the calf muscles develop horizontally. In fact, on the contrary, due to the slope, the calf muscles are pulled up, which will not make the calf thicker, but will make the calf thinner. The best example is Yaomei in Sichuan. If you have female friends from Sichuan around you, you will find that no matter what shape their upper body is, their legs are thin, long, strong and round. This is because the places where they live are full of mountain roads, just like the state where we walk or jog on an inclined treadmill every day. If we still run on a treadmill with a slope of 0 after entering the jogging stage, it will have a great impact on our knees and patella when we land on our feet after flying.
Run at a medium speed for 20 minutes and burn a lot of fat.
Time: 3 1 min -50 min
Heart rate: (220 years old) ×60%
Speed: 10 km/h-12 km/h
Slope: 0- 10.
After accelerating step by step, it's time to run at a medium speed. The time and intensity of middle-speed running should be guided by professional coaches. If you can keep running for more than 15 minutes, you can achieve the goal of fitness. At this stage, we must pay attention to keeping the body balanced, with elbows bent at the waist, arms swinging back and forth, breathing faster, active breathing, abdominal muscles actively participating in breathing, eyes looking straight ahead and head straight.
Middle-speed running is the fat burning stage. After 20 minutes of exercise, the glycogen stored in the body has been decomposed. At this time, if you continue to do a lot of exercise, you need to accumulate fat in your body to supplement your physical strength and achieve the purpose of burning fat. You seem to feel the fat oozing from the abdomen, thighs and even arm panels bit by bit. How carefree. At the same time, the continuous abdominal contraction from running is very helpful for shaping abdominal muscles, and the long-term persistence effect is obvious.
Slow down steadily 10 minute, and gradually relax.
Time: 5 1 min-60min
Heart rate: (220 years old) ×30%
Speed: 6 km/h
Slope: 30- 10-0
Finally, we should gradually reduce the running speed, from 8 km/h to 6 km/h, and then to 3 km/h, and the gradient will gradually decrease from 30 to 10, about 10 minutes. A sharp decrease in speed will immediately relax the muscles of the whole body, and sudden relaxation can only temporarily relieve fatigue. After an instant relief, the whole body aches and pains will make your muscles lifeless. At this time, the tension of motor nerves and muscles should be ensured by increasing the slope. At the same time, walking on the slope of 30 can also stretch the calf muscles and tendons to the maximum extent, and the hip muscles can be tightened and improved involuntarily with the rolling of the running belt.