1. Can the treadmill lose weight?
The fat burning and weight loss project on the treadmill will guide people to do low-intensity exercise for a long time. For example, walking fast on a treadmill, about 50% of the calorie consumption comes from fat burning; If you run, only 35% of your calories come from fat burning. In this way, brisk walking seems to be better than jogging. So most people think that just walking on the treadmill for two hours and sweating all over is "losing weight". In fact, this is unscientific, because it can consume fat, but it can't effectively lose weight.
2, treadmill weight loss essentials
2. 1, eat something before using it.
Exercise on an empty stomach can easily lead to sports anemia. Drinking a glass of juice or eating a banana before exercise can make you energetic, but don't eat junk food, such as fried bagels.
2.2. Warm up before running.
When I was a child in physical education class, my teacher would let us do some warm-up exercises first. Although many people are perfunctory when doing warm-up exercises, this does not deny the importance of warm-up exercises. Warm-up before exercise can prevent muscle strain during exercise. Therefore, you should stretch your leg muscles before running every time, so that your calf can reach the best state, and then exercise.
2.3, heel first fall to the ground.
Many people choose to land their feet first when running. In fact, this is a wrong approach. If the soles of your feet land first, it's really easy to run, but it will make your calves thicker. Therefore, if you want to have slender calves, you should remember to let the heel land first and then let the forefoot land.
Walking on the treadmill can help you lose weight.
Walking fast can lose weight, but walking slowly can't; Walking slowly on the treadmill won't have any weight loss effect. The main cause of obesity is the accumulation of fat in the body, and the energy consumed by fat is far less than the energy consumed. If you want to lose weight, you must burn fat to keep your body's energy metabolism in balance. Walking slowly on the treadmill won't make your body have great energy metabolism, so you can't lose weight, but walking fast can make your hands and feet nervous, increase energy metabolism and have weight loss effect.
4, treadmill weight loss should pay attention to
When running on the treadmill, be sure to pay attention to your heart rate. Heart rate is an important data reflecting your heart. Generally, in the twenties, it is best to have a heart beating twice as often as it is now. You can wear a heart rate meter, as long as the speed is controlled within a reasonable heart rate range, which is particularly effective for losing weight. Everyone's heart rate has a certain tolerance. It's not that the more you sprint, the more you lose weight, but that you should keep it within a reasonable range. If you exceed your heart rate, you should pay attention.
Everyone has different acceptable speed and time according to their own physique and running endurance. Don't force yourself. You can set the time on the treadmill. If your usual running time is four kilometers, you can add one kilometer after a few days of exercise, and the running distance is slowly exercised by yourself. Of course, the treadmill can not only run, but also walk slowly or quickly at different speeds, which is suitable for all kinds of people. Regular exercise on the treadmill can effectively maintain the speed balance of the human body and consume body fat.
5, the misunderstanding of running
1, start running.
Many people are eager to lose weight and run as soon as they come up. Actually, this is not the best way to lose weight. The energy in the human body is divided into fast energy and reserve energy. Only when the rapid energy consumption is almost the same, the stored energy "fat" in your body will start to burn. In other words, if your physical fitness is not very good, it may even be that you are tired from running and the fat has not started to burn.
2. Don't stretch while running.
If you want to lose weight effectively by running, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some glycogen first, so that the burning efficiency of fat can be greatly improved after running.
3. Wear a pair of shoes and run.
Just wear a pair of shoes to run, and the fitness effect will be discounted. Many people like to run in sneakers. Experts say that the soles of sports shoes are too flat and the cushioning function is not ideal, which will indirectly lead to knee injury. Shoes are the most important running equipment, so you should pay attention to the size when choosing professional running shoes. The principle is rather big than small, otherwise it will be easy to wear out.
6. How to exercise to lose weight quickly?
1, aerobic exercise combined with strength training
Strength training mainly consumes glycogen for energy supply. Aerobic exercise consumes sugar and fat as energy. Doing strength training for more than ten minutes before aerobic exercise consumes glycogen, which can accelerate the fat burning efficiency of aerobic exercise and achieve better weight loss effect. A study published by Beijing Institute of Sports Science shows that following the exercise sequence of strength training first and then aerobic exercise can make the weight loss effect of exercise double that of aerobic exercise alone.
2. Control diet after exercise
Exercise consumes energy and makes people feel hungry after exercise. At this time, if you can't control yourself and eat a lot, all your efforts will be in vain. But if you really want to eat, you can eat some fruits or vegetables.
3. Adjust the exercise plan in time.
Through exercise, we can improve people's metabolic ability and enhance their athletic ability. At this time, it is necessary to adjust the exercise plan in time, increase the amount of exercise, and further improve the metabolic ability. Sticking to the same amount of exercise for a long time can only control your weight, but it can't make you slim down.