Is it effective to use a treadmill to lose weight?

Nowadays, many cities are polluted by smog. In this case, if you go outside for a long time to run, you will not be able to exercise your body well, or lose weight, and you will inhale a lot of toxic substances. Therefore, it is best to buy a treadmill and exercise at home. This can also achieve the desired effect. Let us learn about the effects of running and leg slimming.

It is best to exercise once in the morning and evening every day, each time for 20 to 30 minutes. In addition, you can also consider combining it with other weight loss exercises, such as sit-ups, race walking, etc. to give your leg muscles a chance to rest. The intensity of the exercise should be kept at a low to moderate level—no more than 60% of the maximum limit. Keeping the intensity of your exercise at this level will help you burn more fat. The duration of exercise is more important than the intensity of the exercise. For losing fat, walking for an hour is as effective as running for 20 minutes.

It is not recommended to run too vigorously, as long as you can maintain long-term exercise and it is within your body's tolerance. At the same time, be careful not to sit down and rest immediately after running. You can walk on the treadmill at the lowest speed for a while to stabilize your heart rate and relieve muscle fatigue.

You should also control your diet and eat light food during exercise. You can drink light salt water to replenish the sodium lost through sweat.

1. According to the specific physical condition of the fitness enthusiast (such as weight: 80KG), I have developed the following primary training plan for him. It is necessary to practice step by step and persist in it for a long time to be effective (see the table below).

2. Before exercising on the treadmill, the warm-up exercises are relatively simple, mainly doing some warm-up exercises for the leg muscles and joints, such as side leg presses and ankle movements.

3. If you want to make your treadmill exercise more active and enriching, you can place the treadmill in front of the TV and practice while watching your favorite TV shows, or you can practice while listening to your favorite music. However, most of your attention must be placed on the treadmill. You can also ask your family to cooperate and often give yourself loud encouragement during practice. This can liven up the atmosphere during practice.

4. Other attention details:

(1) Even when exercising on a treadmill at home, you should wear sportswear and sports shoes instead of exercising barefoot.

(2) During the exercise, it is best to replenish a certain amount of water every 15 minutes, but not too much.

(3) Do not do backward walking exercises on a treadmill.

(4) The number of training sessions should not exceed four times a week, and it is best to perform them one hour after a meal.

(5) The intensity of training should not be too high. You don’t have to sweat profusely. This may not necessarily have a good effect. People with heart disease or high blood pressure should not use a treadmill for high-intensity exercise. The indoor air should be kept unobstructed and the air conditioning should not be turned on too low.

(6) If you are using the treadmill for fat loss, you can combine it with abdominal strength training, such as sit-ups, during the exercise.

(7) It takes more than one or two days to see the effect of treadmill exercise. It should be combined with other outdoor aerobic exercises. In normal times, you should pay attention to reducing the intake of high-fat foods. Friends who smoke should reduce the number of times they smoke during the exercise period.

The above article explains to us in detail whether the treadmill is effective in slimming legs. This needs to be considered based on various physical factors of the exerciser. However, as long as you persist in exercising, you can stimulate the leg muscles, making your muscles tighter and appear slimmer.