1, Steps to Lose Weight on Treadmill
To lose weight by using a treadmill, we generally need to follow the following steps:
1. Warm up before running on the treadmill: Losing weight on the treadmill is also a kind of exercise. Stretching joints and muscles before this can effectively avoid sports injuries, especially leg muscles.
2. Then go to the treadmill. People who want to lose weight can adjust the running mode to lose weight mode and slowly speed up the exercise during the exercise.
3. After running on the treadmill, it is best to do stretching and relaxation exercises after getting off the treadmill to avoid the leg muscles becoming bigger and developed.
2, the speed of the treadmill to lose weight
When using the treadmill to lose weight, you should pay attention not to be too fast to avoid overloading your legs. Generally speaking, it should be done at a slow speed, then fast and then slow. The slow starting speed is to make the body better into the state, and the medium speed can be appropriately accelerated to strengthen the exercise effect. Slow start-up speed is to adapt the body to the stop state from fast to slow, so as to reduce discomfort. Be careful not to run too fast, lest you can't keep up with the leg wrestling. Generally, the heart rate should be controlled around 120.
It's time to lose weight on the treadmill.
The time to lose weight on the treadmill also needs to be controlled. If it is too short, you can't exercise and burn fat. If it is too long, the physical burden will be heavier. Generally speaking, we suggest that the time to lose weight by using a treadmill should be controlled at 40~60 minutes. The actual time needs to be determined according to your physical condition, so don't overdraw your physical strength.
4, the posture of the treadmill to lose weight
When you use the treadmill to lose weight, you must pay attention to your posture to burn fat better.
The correct posture is: abdomen, chest and back muscles.
Note that hunchback on the treadmill is easy to increase the pressure on the lumbar spine of the body, and it is easy to cause lumbar muscle strain after a long time. In addition, you must concentrate on the treadmill, otherwise you will be easily injured, especially with high intensity and high speed.
5, treadmill weight loss schedule
Parents who use a treadmill to lose weight may wish to try to practice according to the following schedule, which can effectively burn fat and eventually lose weight successfully.
The first day: light exercise, low-intensity exercise.
Practice: Adjust the treadmill slope to 1% and jog or walk for 40 ~ 60 minutes.
The next day: variable speed practice.
Exercise: increase the slope 1%, run or walk for 30 ~ 60 minutes. Change the intensity every 5 minutes.
Day 3: Rest and practice.
Practice: On the third day, you can rest completely or practice the content of the first day.
Day 4: Lactic acid tolerance "exercise"
Practice: Increase the treadmill slope to 1%, and run or walk for 20 minutes at the intensity of the next day after warming up. With the increase of physical fitness, time can be extended.
Day 5: Rest and practice.
Practice: On the fifth day, you can rest completely or practice the content of the first day.
Day 6: slope practice.
Practice: Set the treadmill gradient to 4%, first run or fast walk 1 min, then decrease the gradient to 2%, then jog 1 min, then adjust the gradient to 5%, then decrease it to 2% after fast walk for 5 minutes, and relax 1 min, so as to gradually adjust the gradient to10.
Day 7: Rest and practice.
Practice: On the seventh day, rest or practice the contents of the first day.
6, the correct use of treadmills
First, warm up.
Many people run directly on the treadmill, which is a bad habit and can also cause muscle strain in thighs and calves. You should do warm-up exercises first. You can do leg press, squat, stretch muscles, flex joints and so on, which can raise the temperature of muscles and make them softer. After getting on the treadmill, you should start with "dynamic" warm-up such as walking and jogging, and gradually increase the amount of exercise. This process usually takes 10~ 15 minutes. Pay attention to slow down gradually on the treadmill, otherwise it is easy to get dizzy and fall down.
Speed should not be too fast.
To use a treadmill, you must first understand your exercise limit. If the physical strength can't keep up, the setting speed is fast and it is easy to fall.
Exercise in moderation.
In order to lose weight, we should control the amount of exercise. Exercise time should not be too short or too long, 40 minutes is appropriate, otherwise it is easy to overdraw. Therefore, it must be based on your own situation.
Correct posture when running.
Running is an aerobic exercise, and everyone will participate in it. If you bow your chest or hold the handle all the time, you will not get the effect of exercise, but also increase the pressure on the lumbar spine, which will cause lumbar muscle strain for a long time. Therefore, when you exercise on the treadmill, you must tuck in your abdomen and chest and tighten your back muscles.
Running and listening to music
You can listen to some relaxing music while running. Research shows that the music with bright rhythm can effectively improve the sports effect and increase the fun of sports. But be careful not to do anything like watching TV to distract you.
Wear shoes when running.
Many people don't like wearing shoes when running at home. The vibration of the treadmill will cause unnecessary damage to the joints of the legs. Running shoes are a good choice. Running shoes are lighter than ordinary shoes, and the soles are softer, which is very suitable for use on treadmills.