Is it good to lose weight on the treadmill?
The exercise on the treadmill is equal to our usual running. Jogging consumes 300 calories in 30 minutes, running at medium speed for 30 minutes consumes 500 calories, and running at high speed for 30 minutes consumes 600 calories. Therefore, the weight loss effect of treadmill is still very obvious compared with other sports.
How to lose weight on treadmill?
Step 1: Warm up 10 minutes.
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.
Step 2: Jog for another 20 minutes
Speed: 8km/h-10/0km/h
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. 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.
Step 3: Then run at medium speed for 20 minutes.
Speed: 10 km/h-12 km/h
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. 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. It seems that you feel fat oozing from the skin of your abdomen, thighs and even arms 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.
Step 4: Finally, slow down steadily 10 minute.
Speed: 6 km/h
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, it is necessary to improve the slope to ensure the tension of motor nerves and muscles. When the slope gradually decreases and the speed slows down, the body gradually relaxes. After that, it is best to relax all joints and large muscle groups, such as shaking limbs slightly and stretching the front and rear muscle groups and ligaments of the back and thighs, which is beneficial to the health care and health of the heart.
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