How to run on a treadmill

Most white-collar workers need to go to work every day and simply don’t have enough time to run or exercise their bodies, so they can run on a treadmill, which can also exercise their bodies well. However, they must pay attention to some scientific running methods, so let’s learn how to run on a treadmill.

Bai Run 1: Run as soon as you come

Many girls are eager to lose weight, so they run on the treadmill as soon as they go to the gym. In fact, this is not the best way to run for weight loss. The human body's energy reserves include fast energy - glycogen and reserve energy - fat. When you start running, quick energy is mobilized first. Only when the quick energy is almost consumed will the body mobilize reserve energy and mobilize fat.

The scientific way to run is to do relevant strength training first to consume most of the glycogen. After all, running for a long time is very boring and tedious.

White run 2: Run for 20 minutes each time

From the above analysis, we have learned that fat, as a reserve energy, can only be mobilized after glycogen is consumed. Theoretically, about 20 minutes is the time when fat begins to mobilize to participate in providing energy. If you only run for 20 minutes and stop running when the fat has just been mobilized, you will not achieve the purpose of burning fat. This is also the reason why people often say that running multiple times in a short period of time is not as effective in losing weight as running for a long time with fewer times.

Running three: Drinking while running

Commercially available beverages can be roughly divided into three categories (usually a bottle is about 350 ml): 60 kcal, 120 kcal and above 200 kcal; 60 kcal is low energy, and the most common is around 120 kcal; above 200 kcal are more common in energy drinks such as glucose drinks.

When we jog on a treadmill (at a speed of 8-9 meters per hour) for an hour, we consume about 500 kcal of energy. If you drink a 350 ml bottle of glucose drink, it means that you have wasted about half an hour!

Some people don't drink beverages, but bring their own so-called secret supplements. For example: chrysanthemum tea, herbal tea, etc. These herbal teas have low energy, but the taste is not good, so honey is added. Although honey is a very good summer health drink, adding too much will also cause the problem of excessive energy supplementation.

White Run 4: Fast Run

Running fast on the treadmill, sweating profusely and panting. This kind of running does not last long, and more importantly, it does not burn any fat. The human body's energy system consists of two major categories: anaerobic phosphatase and glycolysis, and aerobic oxidation of sugar and fat.

When running fast, the oxygen supply is insufficient and the body can only carry out anaerobically supplying energy, so fat cannot participate in energy supply. Therefore, only low-intensity exercise can be aerobic exercise, and fat can be mobilized and consumed as energy supply.

Five useless runs: jumping run, forward leaning run

The correct running posture is the prerequisite for achieving the best running weight loss and is also the premise for preventing injuries. If you get injured after running once, then you have run in vain. The correct treadmill posture should be: lift your legs and step forward, land on the soles of your feet, and glide on your heels. You should be careful to keep your body upright and not lean forward, and you should not run in a jumping manner.

White Run 6: Morning Run

For weight loss, morning jogging is a good aerobic exercise. This is because after a night's sleep, a lot of glycogen in the body has been consumed, which is conducive to fat mobilization. To avoid the problem of hypoglycemia, just supplement with a small amount of sugar, such as about 5 grams of sugar water. If you plan to do a morning run to lose weight, but you eat a big breakfast or run on an empty stomach as soon as you wake up, you may be running in vain.

In the article, we have learned how to run on a treadmill. Basically, it is better to run in the morning. This is also a good aerobic exercise. It can also achieve very good weight loss effects and will not cause low blood sugar while running, so running should be planned.