The treadmill speed of the girls' gym is only 7.5 ~ 8 km/h.
The average girl runs on a treadmill, and the speed of 8km/h is enough. Of course, some people think it is a little fast, and they can also adjust it to 7.5km/h, which can be anywhere between these 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.
Variable speed running burns more fat.
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.
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.
Precautions 1, your calf hardening is mainly caused by congestion after muscle exercise.
2. The setting of speed and slope is mainly to reflect the intensity of exercise, which should be consistent with your exercise goal. For example, there is a great difference between the exercise intensity of reducing fat and the exercise intensity of improving cardiopulmonary endurance.
3. Exercise intensity is usually reflected by heart rate. For example, if the goal is to reduce fat, the heart rate during exercise should be kept within the range of 50%~75% of the maximum heart rate, and the effect is the best. In order to improve cardiopulmonary endurance, it is necessary to reach 74% ~ 84% of the maximum heart rate; So the speed and slope should be adjusted according to your heart rate.
4. The sole of the foot touches the ground first, and then naturally rolls to the forefoot.
5. If the goal is to reduce fat, go at least 5 times a week, and it is recommended to go once a day. Each exercise time should not be less than 30 minutes, and the recommended time is 50 ~60 minutes.