The three major energy supply systems of human body are ATP-CP system, CP (lactic acid) system and aerobic energy supply system. Of the three energy supply systems, only the aerobic energy supply system consumes more fat to provide energy for the body. Satisfying the following three points can consume more fat, thus achieving the effect of losing weight:
1, exercise for at least 20 minutes at a time.
2. Exercise intensity should be kept at about 75% of its maximum exercise intensity.
3. It needs to be continued during the exercise.
The exercise intensity is maintained at about 75% of the maximum exercise intensity. This 75% can be measured by measuring the number of pulses per minute. The formula is (220- age) *75%, which is the number of pulses that practitioners need to keep during running. Runners can choose the appropriate speed according to this pulse.
Treadmill is a good choice for office workers.
1, warm-up activities should be done before going on the treadmill, otherwise it will easily cause muscle strain of thighs and calves. Leg press, squat, stretching muscles, flexion and extension joints can all increase the temperature of muscles and make them softer. After getting on the treadmill, you should start with "dynamic" warm-up such as walking and jogging, and gradually increase the amount of exercise. This process usually takes 10~ 15 minutes. In addition, when you get off the treadmill, you should also slow down gradually to avoid dizziness and fall.
2. To use the treadmill, you must first know your exercise limit. If the physical strength can't keep up, the setting speed is fast and it is easy to fall.
3. The time and intensity of exercise on the treadmill depends on the purpose of exercise. If the purpose is to lose weight, the exercise time should not be too short or too long, and 40 minutes is appropriate, otherwise it is easy to overdraw.
Running is an aerobic exercise, and the whole body will participate in it. If you have a chest bow or hold the handle all the time, you will not get the effect of exercise, but also increase the pressure on the lumbar spine, which will cause lumbar muscle strain for a long time. Therefore, when you exercise on the treadmill, you must tuck in your abdomen and chest and tighten your back muscles.
5. Don't do distractions such as watching TV while running. Many newspaper friends like to watch TV while running. If they are not careful, they will be distracted and injured, especially those who are unfamiliar with treadmill operation and have high exercise intensity. If you are bored, you can listen to some relaxing music while running. Research shows that the music with bright rhythm can effectively improve the sports effect and increase the fun of sports.
6. Now many newspaper friends have treadmills at home. However, if you run barefoot, the vibration of the treadmill will cause unnecessary damage to the joints of the legs, and the soles of your feet will be more likely to slip if you want to sweat. Although wearing a pair of thick socks can play a certain role in shock absorption, after all, socks have no elasticity of sports soles and cannot replace the role of sports shoes. So you'd better wear a pair of running shoes when you exercise on the treadmill. Running shoes are lighter than ordinary shoes and have softer soles, so they are suitable for use on treadmills. If not, ordinary sports shoes are ok, but choose something light and not too thick.