In modern life, due to the limitation of time and place, many people choose to use the treadmill instead of running outdoors, but a large number of them have not really mastered the correct use of the treadmill. I only know how to keep running with the scroll bar of the treadmill, but there is no effective training plan.

First, the time and duration of running to lose weight

1, run before going to work in the morning or after coming home at night. But be careful: neither run on an empty stomach nor run after eating. An empty stomach will greatly reduce your exercise, while satiety is due to the concentration of blood in the digestive tract, which is not good for your health. The best exercise time is 2 to 3 hours after meals. When running on an empty stomach in the morning, it is best to eat a banana 30 minutes in advance, or drink some functional drinks properly.

2. If you don't have a sports foundation, you can start running for 20 minutes. Running on the treadmill for 20 minutes won't make people feel difficult to persist. 20 minutes can change your metabolism and make your body more relaxed. In order to lose weight, the running time should be gradually extended to 30 minutes and 40 minutes. Until you can run 1 hour, your weight loss plan will be successful.

You must walk for 3-5 minutes as a warm-up exercise before pedaling. (Starting from walking: It is recommended to start from a walking speed of 4-6 km/h and gradually transition to running. In addition, fast walking can make more use of fat to supply energy, and the effect of reducing fat is relatively better. ) After getting on the treadmill, adjust the speed to 5 km/h, and then increase it to 6~8 km/h ... Starting from jogging, the first duration starts from 10 minute, and then it is enough to increase it by 5 minutes every time, and finally run continuously 1 hour. When you want to end your exercise, you need to walk slowly on the treadmill for 5 minutes, and then slow down slowly to a stop. Your actual safe heart rate = 60% or 75% of the maximum heart rate (220 years old). Generally, the normal heart rate should be kept at 1 14~ 145 beats/min.

Second, pay attention to the best heart rate when running.

Heart rate is a data that you must always pay attention to when running. This data can directly reflect your exercise state and the effect you can achieve.

1. There is a formula for calculating the optimal heart rate range of aerobic exercise: (220- age) ×60%/80%. For example, if you are 20 years old, your best exercise heart rate fluctuation is that your heart jumps from 120 to 160 per minute. In other words, running within this range is most beneficial to fat burning and cardiovascular system strengthening.

2. Never let your heart rate exceed the maximum heart rate when running. If you exceed your maximum heart rate, please slow down immediately and let your heart rate return to normal rhythm. Breathe gently at the beginning. If you are using it for the first time, you can start slowly.

As we all know, running is aerobic exercise, which mainly consumes fat through exercise to achieve slimming effect. But in fact, many people do not exercise under aerobic conditions, which is also the main reason why many people have not achieved slimming effect. There is one more thing to remind. When running on the treadmill, be sure to tuck in your abdomen and chest. If you keep the wrong posture for a long time, it will cause lumbar muscle strain.