Can a treadmill really lose weight? Before strenuous exercise, you must do enough warm-up exercise. Exercise helps to strengthen the body's immunity. Proper exercise can help us reduce stress. Exercise can lower the blood sugar of the body. See if the treadmill can really lose weight?
Can the treadmill really lose weight 1 As we all know, running has many benefits. As a simple aerobic exercise, it can not only exercise cardiopulmonary function, but also enhance muscle strength. Don't worry about the question "Can you lose weight with a treadmill?". As long as you keep jogging effectively, you can lose weight. However, if it is not carried out in the right way, problems such as radish legs and cervical spondylosis may occur, which is counterproductive.
Several key methods of losing weight on treadmill
Never run on an empty stomach.
When using a treadmill to lose weight, you must not exercise on an empty stomach, otherwise it will easily lead to exercise anemia. It is best to eat a little 30 minutes in advance, which can be fruit juice, biscuits and other foods that will not burden the stomach, so that you can fully engage in exercise. Remember not to eat too much.
② Prepare to warm up.
Never ignore the importance of warm-up exercise, which can prevent sports injuries such as muscle strain. Stretch the leg muscles before running on the treadmill to make the calf reach the best state, and then exercise. After running on the treadmill, you should take a 5-minute slow walk with a slope of 0, and then transition to a 5-minute fast walk to fully adapt yourself to the pace and breathing rhythm and wake up your muscles.
③ Increase the intensity of exercise
Only by doing moderate-intensity exercise for about 40 minutes can we really consume body fat, thus achieving the goal of losing weight. Therefore, when using the treadmill, we must control the time and speed, the best for boys is 6.5KM/H, and the best for girls is 5.5 km/h. Running too fast will lead to insufficient oxygen supply, and fat will not be consumed because it does not participate in energy supply. In addition, when running at middle speed, you should increase the slope, raise your head and straighten your abdomen, and don't hold the handle, which can greatly improve the weight loss effect.
This stage requires the treadmill to have the function of adjusting speed and slope. Sports groups can choose products similar to Shuhua Treadmill X5, with AC2.0HP ultra-high power motor, which ensures the stability and fluency of running under the condition of continuous driving, and is more silent and energy-saving. At the same time, 1.5- 18KM/H speed regulation and 15 electric slope elevation angle are supported. You can experience the free switching of road leveling, climbing and mountaineering modes with one click, which makes the exercise full of exciting challenges. Moderate-intensity exercise consumes fat and can be adjusted according to your own situation.
It is worth mentioning that the Shuhua Treadmill X5 also has a built-in ergonomic 520MM widened treadmill and a professional treadmill with anti-skid, wear-resistance, anti-stretching and anti-static barriers in the cloud to enhance the comfort of the sports space. At the same time, the SUT shock absorption and foot protection system is also applied to effectively disperse the downward impact force generated by the human body and convert it into upward resilience to avoid injuries to joints such as ankles and knees, which not only ensures the exercise effect, but also makes the exercise safer and healthier.
④ Pay attention to the best heart rate.
During exercise, runners should always pay attention to heart rate, which can directly reflect the current exercise state and the effect they can achieve. Generally speaking, the optimal heart rate of aerobic exercise can be calculated according to the inherent formula: (220- age) ×60%~80%. As long as the exercise heart rate fluctuates within this range, it is beneficial to fat burning and cardiovascular system strengthening. If it exceeds this range, you should immediately slow down and let the heart rate return to normal rhythm.
Shu Hua X5 treadmill is equipped with intelligent heart rate monitoring handle, which can help users to know the movement rhythm in real time, and the data will be clearly displayed on the LED dual-frequency panel of the fuselage. Of course, there are also time, speed, slope and other numerical values for viewing, so that you can see your status at a glance. There are also large storage slots on both sides of the dial, which are convenient for placing water bottles, towels, mobile phones and other items. When the heart rate exceeds the optimal value, you can adjust the intensity to make it return to normal, and drink saliva to wipe the sweat before continuing, which is very intimate and convenient.
⑤ Better combination of work and rest.
Relevant research shows that the music with bright rhythm can effectively improve the exercise effect, and the combination of work and rest is better. Therefore, listening to some music that makes you feel relaxed while running can increase the fun of exercise and appropriately disperse some fatigue. To this end, Shuhua treadmill X5 has designed a heavy cannon speaker, which can be connected with audio-visual equipment to choose favorite music, and enjoy an auditory feast while running, making every step more dynamic.
⑥ Stretching finishing.
Don't stop to have a rest immediately after running. Taking stretching as the ending action can not only relieve the tense muscles, but also effectively maintain the leg shape. If you don't want to make your calves thicker while losing weight, then this link must be done.
If you can exercise according to the treadmill weight loss plan above, the effect will be unexpected. Of course, with abdominal strength training such as sit-ups, pay attention to reducing the intake of high-fat food and alcohol and tobacco, the effect will be better!
Can a treadmill really lose weight? What are the benefits of the treadmill?
1, unaffected by the weather
This should be the main reason why runners use treadmills. Runners can train on the treadmill regardless of windy, rainy, sunny, cold current, typhoon, sandstorm and other weather.
2, it has a buffering effect
For novices, old runners and people who are rebuilding after injury, the treadmill has a buffering effect, which can absorb the impact on lower limbs when both feet land, and the burden on ankles, knees and hip joints will be reduced a lot.
3, you can freely match a variety of training.
Sometimes you may want to make some changes in your routine jogging or training: start with an easy run, accelerate at long intervals, add climbing and steep slopes, return to the flat ground, with a few short intervals, and finally jog to complete the exercise.
4. The data function is comprehensive.
The data and functions on the treadmill are more intelligent, and a lot of data can be set and displayed, such as running speed, running kilometers, running time, heart rate measurement, consumed heat energy and so on.
Step 5 satisfy other entertainments
It can meet your other entertainment and learning needs, listening to music, watching TV, watching movies and listening to English, making your boring running time more enjoyable and interesting.
6. Various models
High-quality treadmills can also set many modes, and the program is more intelligent, which can meet your different exercise needs, such as fat-reducing mode, mountaineering mode, random mode and so on.
What should I pay attention to when running on the treadmill?
1, be sure to warm up.
Warming up is really, really important. You can do some stretching to adapt to the muscles first, and then walk for three to five minutes to adapt to the heart and lungs.
If you don't do warm-up activities, it is easy to cause sports injuries such as muscle strain and joint sprain, especially in cold weather. Don't be careless, you must warm up, you must warm up.
2, slowly speed up, step by step.
When running on the treadmill, walk for three to five minutes to adapt your heart and lungs, and then start running. When you first get on the treadmill, don't set the speed too fast. You can start from "3", gradually rise to "3.5" and then to "4", gradually increase the speed and give the body an adaptation process. The same is true for setting the slope.
3. The running time should not be too long.
Usually go to the gym, everyone not only runs, but also does other equipment sports. Running on the treadmill for a long time is easy to cause fatigue, and more importantly, the wear of joints may also increase, and exceeding 1 hour will cause a burden to the body.
Suggestion: Prepare for activities at a slower speed for 5 minutes, then run at a faster speed for 20 minutes, and then relax at a slower speed for 5 minutes. In this way, about 30 minutes at a time can achieve better exercise effect.
Taboo of treadmill fitness
1, smoking
Many friends who smoke will unconsciously smoke a cigarette when they have leisure after doing something. This habit is very bad, especially after exercise. Smoking is harmful to health at ordinary times, and it will get worse after exercise. At the end of the exercise, the body function has not fully recovered from the state of tension, and it needs a lot of oxygen to recover. At this time, smoking will lead to poor oxygen absorption and slow recovery.
Step 2 take a bath
Many friends who love cleanliness may be tired of getting sticky after exercising and sweating. At this time, the first thing that comes to mind is to take a shower immediately. This habit is very bad and can easily lead to diseases. Taking a cold bath immediately after exercise will make the blood vessels change from stretched state to contracted state immediately, which will affect the normal circulation of blood, destroy the body's resistance and easily catch a cold. Taking a hot bath will stimulate the skin and muscles to replenish more blood, and the blood supply to the brain and heart is insufficient, which is prone to dizziness and even lead to shock in severe cases.