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Nowadays people have little time to go to the gym to exercise or exercise, so they will choose to buy a treadmill to lose weight at home. At this time, there will be a very popular question, that is, is the treadmill losing weight ? How to lose weight on a treadmill? Let's take a look at the decoration home decoration network Xiaobian.
Is the treadmill losing weight?
Running on a treadmill is equivalent to our usual running. If you jog, you will consume 300 calories in 30 minutes, 500 calories in 30 minutes for medium speed , and 600 calories in 30 minutes . Therefore , the weight loss effect of the treadmill is very obvious compared to other sports.
How to lose weight on a treadmill?
The first step: warm up for 10 minutes
Speed: 6 km / h - 7 km / h
Let's walk slowly for 5 minutes, then gradually transition to the state of striding fast, and the time for walking is also 5 minutes. The main purpose of the stride is to make every muscle of the body participate in the movement through the large swing of the upper limbs and the movement of the thighs. Each nerve quickly enters the state of motion. There is a certain amount of joint fluid as a lubricant in the joints of the extremities. The large-span movement of the legs and the large swing of the upper limbs will strengthen the running-in of each joint of the limbs, so that the joint fluid can better lubricate.
Step 2: Jogging for another 20 minutes
Speed: 8 km / h - 10 km / h
After about 10 minutes of warm-up, the body muscles are activated, and each nerve is in an excited state. Every cell is ready to go, waiting for a sweating pain. When jogging, you must increase the gradient of the treadmill to about 10 °. Many people will misunderstand that the exercise on the sloped treadmill will make the calf thick and the calf muscles will develop horizontally. In fact, on the contrary, due to the slope The reason is that the calf muscles are pulled up, not only will not make the calf thicker, but will make the calf become slender. If you are still running on a treadmill with a slope of 0 ° after entering the jogging phase , we will have a big impact on our knees when we land on our feet.
Step 3: Then run for 20 minutes at medium speed
Speed: 10 km / h - 12 km / h
After accelerating step by step, it is time to enter the medium-speed running. The time and intensity of the medium-speed running should be guided by professional coaches. If the medium-speed running can last for more than 15 minutes, the goal of physical fitness can be achieved. The medium-speed running is the stage of burning fat. After the first 20 minutes of exercise, the glycogen stored in the body has been decomposed. At this time, if you continue to exercise a large amount of exercise, you need to accumulate fat in the body to replenish energy. It seems that the fat is infiltrated little by little from the skin of the abdomen, thighs and even the arms. At the same time, the abdomen continued to abdomen from the beginning of running, which is very helpful for shaping the type of muscles in the abdomen, and the long-term adherence effect is obvious.
Step 4: Final smooth deceleration for 10 minutes
Speed: 6 km / hour
At the end, the running speed should be gradually reduced from 8 km / h to 6 km / h to 3 km / h, and the slope will gradually drop from 30 ° to 10 ° for about 10 minutes. The rapid decrease in speed will allow the muscles to relax immediately. Sudden relaxation can only temporarily relieve fatigue. After an instant relief, the body's soreness will make your muscles become dead. This is guaranteed by the slope. Motor nerve tension and muscle movement. When the slope slowly decreases, the speed slows down, and the body gradually relaxes. After that, it is best to relax the joints and large muscle groups, such as slightly controlled limbs, stretching the front and back muscles and ligaments of the lower back and thighs. Good for heart health protection and health.
The above is the treadmill for you to lose weight? How to lose weight on a treadmill? I believe that everyone has a basic understanding of the treadmill weight loss after reading this article. If you want to know more about the decoration consultation, please click to enter the decoration knowledge channel .
More related wonderful reading:
How to choose a home treadmill? Home treadmill purchase guide
How to maintain the treadmill? Home treadmill maintenance method
How much is the power of the treadmill? Treadmill power consumption factors
What if the treadmill controller is broken? Treadmill controller repair
Which is better for home treadmills? Home treadmill classification
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