There are many ways to lose weight, and various weight-loss devices are also loved by many young people. Many people can not only achieve the goal of losing weight, but also play a role in keeping fit with such weight-loss equipment. Treadmill, as an auxiliary equipment, can be purchased for weight loss exercise directly at home. So what is the speed of losing weight on the treadmill? Let's have a look.

What is the speed of losing weight on the treadmill? 1 If you want to lose weight better, you'd better turn walking into running, and then jog for more than 40 minutes, which is better.

Jogging for 40 minutes requires aerobic exercise. Aerobic exercise is defined as heart rate 1 10- 140. As far as breathing is concerned, you don't have to breathe. Adjust the speed according to your heart rate and breathing. Aerobic exercise time is also increased by a few minutes per week, so as to maintain strength. If you can't keep jogging for 40 minutes, you can walk for a while.

Preparatory work:

1, adjust your mood and prepare for exercise with a very happy and relaxed mood.

2. Wear sports shoes and cotton sportswear.

3. Prepare a glass of water.

4. Don't run within one hour after dinner.

The first week and the second week plan

1, from Monday to Wednesday, walk at a speed of 4 km for 5 minutes, then accelerate to 5 km 15 minutes, then accelerate to 6 km for 5 minutes, and finally adjust the speed to 4 km for 5 minutes. (Drink water every 5 minutes during exercise, not too much, mainly in small amounts for many times)

2. Rest on Thursday

3. The intensity of exercise on Friday and Saturday is the same as that on Monday to Wednesday.

These two weeks are mainly to adapt, and the intensity will be a little tired in the first few days. If you don't sweat much, it is recommended to walk at a speed of 6 kilometers 15 to 20 minutes. Under normal circumstances, you can lose about 2 pounds in half a month.

What is the speed of losing weight on the treadmill? 2 Can the treadmill stovepipe?

Treadmill can thin legs. Running is a whole body aerobic exercise to reduce fat. Running slowly on the treadmill for a long time can discharge a lot of body fat, and the use of body fat is necessary. Jogging is not particularly intense, and it will not cause excessive hypoxia, which will naturally contribute to the consumption of fat and achieve the purpose of losing weight and stovepipe. In addition, jogging is also based on one's own physical fitness. Setting the speed too fast is easy to fall. Do everything according to your ability.

Running stovepipe should also pay attention to a reasonable diet, and it is difficult to achieve stovepipe in an attempt to overeat. During the whole running process, the weight changes are different. At the beginning of running, the weight changes little, and the body is still in the adaptation period. It is difficult to find a suitable method, and the effect is not particularly obvious. Gradually adapt to the treadmill slimming in the middle and late stages, and lose weight will be more regular. Long-term persistence and fitness stovepipe are the best.

How to jog and warm up before stovepipe exercise is more effective?

I believe it is unnecessary to do warm-up exercises before exercise. Warm-up before running is mainly to stretch your legs. Only by fully warming up and stretching in place can the calf be put into "battle" in the "best state". In this way, in a suitable time range, the extra Kari road in your body can be fully burned without thickening your calf.

The way to settle down

For some runners with weak ability, especially novices, the running speed is slow. What they want to lose weight by jogging is basically to keep their heels on the ground. At this time, they must be equipped with shoes with good cushioning heels to offset the huge impact when running. You will find that the more shoes you give to beginners, the greater the shock absorption of heels, because beginners have insufficient ability and can only rely on equipment.

Stretching after exercise+soaking feet in hot water

Stretching the calf after exercise is the most important point in shaping. The calf is fully stretched so that the muscles don't pile up together. A simple and effective method: stand with one arm away from the wall, and then hold it with your hands (push-ups with five fingers will be better) so that your body makes a 30-degree angle with the wall. Stick to it for 5 minutes, and the muscles of the calf will be infinitely stretched. Pay attention to adjust according to your body flexibility. After the calf is stretched, it will be better to soak the leg with hot water. Putting the calf into hot water can fully circulate the blood of the calf and completely relax the muscles. Massage the calf with body lotion after soaking, or you can use ordinary lotion. When you massage, you should follow the direction of muscle stretching from bottom to top, or you can pat it gently to make the calf absorb nutrients better. But also let the leg muscles stretch longitudinally along the direction of your massage to keep your legs beautiful.

Matters needing attention in running stovepipe on treadmill

1, strength training first and then aerobic exercise.

First, strength training can consume most of glycogen reserves. When you start aerobic exercise, fat can be mobilized quickly and the efficiency of burning fat can be improved. Strength training can promote the secretion of catecholamine hormones such as adrenaline and norepinephrine and lipolytic hormones such as growth hormone, which is beneficial to the mobilization and decomposition of fat.

2. Warm-up before running is very important.

Especially before running, the legs must be stretched. When the body is fully warmed up and stretched properly, the calf can keep up with the movement of the body in the most state, avoiding the problem that the calf becomes thicker after running.

3. The correct running posture is very important.

Correct running posture can not only effectively avoid running injuries, but also make the stress, movement trajectory and energy consumption of all parts of your body more reasonable, so that runners can better shape their bodies while losing fat.

Correct running posture: the body is straight and slightly forward; Head upright, eyes staring at the ground about 10 meters ahead; Relax your hands, relax your shoulders, relax your arms, bend your elbows no more than 90 degrees, and swing your arms back and forth; Knees stretch forward in front of heels; The forefoot touches the ground.