How to use treadmill to lose weight
1, mode selection
Whether the treadmill loses weight or not has a lot to do with your use. Generally, a good treadmill will have a preset program, and you can choose different exercise modes as long as you input data according to the prompts. For example: weight loss mode, mountain climbing mode, etc.
Step 2: Standing posture
When you use the treadmill to lose weight, you should stand correctly. Stand in the middle of the conveyor belt and don't stand too far in front, or you will easily step on the base. Don't lean back too far, or you can easily throw it out. Don't digress, otherwise it will affect the effect of running to lose weight.
3. How to run
Treadmill running, like normal running, needs a buffering process. So you should start by walking. It is recommended to start at a speed of 4-6 kilometers per hour and then gradually transition to running. You'd better go. This is more direct for burning fat.
4. How to stop
Don't stop the treadmill brand immediately when the treadmill running is coming to an end, or you will get dizzy easily. It's best to stop slowly, from running fast to jogging, then walking fast and then walking slowly. This mode will slow down the speed.
5, the best heart rate
One of the most important data in running is the heart rate. Heart rate can directly reflect your exercise state and the effect you can achieve. There is a formula for calculating the best exercise heart rate: (220- age)? 60%/80%。 Therefore, if you are 20 years old, your heart rate fluctuation is the best when your heart rate ranges from 120 to 160 per minute. Running in this range is more conducive to fat burning.
But don't exceed your maximum heart rate when running. If it exceeds, please slow down immediately and let the heart rate return to normal. Like running to lose weight, the most important thing is the time and heart rate of exercise.
Therefore, learning to run correctly can effectively lose weight.
Method of losing weight on treadmill
Warm up for 10 minutes and enter the state of exercise.
Time: 1 min-10 min
Heart rate: (220- age)? Thirty percent
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, you should also have a good opportunity to adjust your pace, posture and breathing during the warm-up period. If you adjust after the acceleration starts, you will find that the high-speed running of the treadmill makes your pace cramped and your breathing confused. In this case, you may have to stop running for a long time.
Jogging for 20 minutes can activate every muscle.
Time: 1 1 min-30min
Heart rate: (220 years old) x40%
Speed: 8km/h-10/0km/h
Slope: 0 degrees-10 degrees
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 degrees. 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.
The best example is Yaomei in Sichuan. If you have female friends from Sichuan around you, you will find that no matter what shape their upper body is, their legs are thin, long, strong and round. This is because the places where they live are full of mountain roads, just like the state where we walk or jog on an inclined treadmill every day. If we still run on a treadmill with a slope of 0 degrees after entering the jogging stage, it will have a great impact on our knees and patella when we land on our feet after flying.
Run at a medium speed for 20 minutes and burn a lot of fat.
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 I feel fat oozing from the skin of my 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.
Slow down steadily 10 minute, and gradually relax.
Time: 5 1 min-60min
Heart rate: (220- age)? Thirty percent
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, with a slope of 30? Slowly drop to 10? , lasting 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 pain all over your body will make your muscles lifeless. At this time, it is necessary to ensure the tension of motor nerves and muscles by increasing the slope. Meanwhile, at 30? Walking on steep slopes can also stretch the calf muscles and tendons to the maximum extent, while the hip muscles can be tightened and upgraded involuntarily with the rolling of the running belt.
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.