Treadmill is a good helper to lose weight. Aerobic exercise can help you lose weight step by step. Running can not only keep fit and relax, but also keep fit. Let me share with you the treadmill weight loss fitness plan, and welcome your reference.
Monday
Low-intensity and low-intensity running: Adjust the gradient of the home treadmill to 1% and the intensity to 1. After warm-up activities, walk or jog for about 50 minutes. Losing weight is a gradual process. Reasonable adjustment of running intensity within 7 days is beneficial to muscle recovery and can ideally achieve the purpose of losing weight.
Tuesday
Variable-speed running: First of all, the slope of the household treadmill is still adjusted to 1%, and the intensity changes between 1 and 3, every five minutes 1, and the fast walking or running time is about 50 minutes. According to your physical condition, you can appropriately increase the time of level 3 intensity exercise.
Wednesday
Relax properly: According to your own situation, you can choose to rest 1 day, or repeat Monday's fitness activities to fully recover your muscles and carry out the next training work.
Thursday
Increase the running intensity: the slope of the home treadmill is still adjusted to 1%. After warm-up activities, adjust the treadmill to level 2 intensity and walk or run for 20 minutes. In the first week, your physical fitness may only allow you to complete 1 for 20 minutes. Later, it can be increased to 2-3 times a week, and you can jog for about 5 minutes between each time to restore your physical fitness.
Friday
Relax properly: according to your own situation, you can choose to rest 1 day, or repeat Monday's fitness activities to fully recover your muscles and prepare for the next training.
Saturday
Slope adjustment running: First, adjust the slope of the electric treadmill to 4%, adjust the intensity to level 2, and run fast or fast 1 min. Then lower the slope of the home treadmill to 2% and adjust it to first-class intensity running or brisk walking 1 min. Continue to adjust the slope to 5% and run or brisk walk for 5 minutes. Finally, reduce the slope to 2% and rest 1 min. Practice in this way until the slope reaches 10%. Finally, adjust the slope to 2%, relax for 5 minutes, and end this exercise.
Sunday: rest 1 day adjustment.
If you use the home electric treadmill reasonably, you will find that it is so easy to lose weight. While enjoying the results of weight loss, your body will become healthier and healthier. Here, I hope that everyone will try not to use some weight loss products, so as not to suffer from weight loss failure.
Treadmill weight loss program
Day 1: Low intensity, less exercise.
Adjust the treadmill slope to 1%, and the intensity? Level one? Jogging or brisk walking for 40 to 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. Level one? With what? Level three? Alternately. With the strengthening of physical fitness, level 3? Time should also 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? practise
Increase the treadmill slope to 1%, and use? Level two? Run or walk for 20 minutes. 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 treadmill slope to 1%, and the intensity? Level one? Jogging or brisk walking for 40 to 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 use? Level two? Run or run 1 min. Then reduce the slope to 2%, with? Level one? Run or run 1 min. Increase the slope to 5% again, and use? Level two? Run or walk for 5 minutes, then drop 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're here? Level one? Strenuous exercise consumes about 3 to 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.
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