Four steps in training on a treadmill:
First, warm up 10 minutes.
Time: 1 min-10 min.
Heart rate: (220- age) ×30%.
Slope: 0.
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.
At the same time, it is also a good opportunity to adjust the pace, posture and breathing during the warm-up stage. If you adjust after the acceleration starts, you will find that the treadmill running at high speed makes the pace cramped and the breathing confused. In this case, you may not run after a long time.
Second, jog for 20 minutes.
Time: 1 1 min -30 min.
Heart rate: (220- age) ×40%.
Speed: 8km/h-10/0km/h.
Slope: 0- 10.
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 you still run on a treadmill with a slope of 0 after entering the jogging stage, the moment your feet land after flying, it will have a great influence on your knees and patella.
Third, run at a medium speed for 20 minutes.
Time: 3 1 min -50 min.
Heart rate: (220- age) ×60%.
Speed:10 km/h-12 km/h.
Slope: 0- 10.
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.
At this stage, we must pay attention to keeping the body balanced, with elbows bent at the waist, arms swinging back and forth, breathing faster, active breathing, abdominal muscles actively participating in breathing, eyes looking straight ahead and head straight.
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.
Four, smooth deceleration 10 minutes.
Time: 5 1 min-60min.
Speed: 6 km/h.
Slope: 30- 10-0.
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 instant relief, the whole body aches and pains will make the 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.
Whether the weight loss effect of treadmill is good or not depends on whether you can persist in exercise for a long time. Over time, there will be unexpected results.