Is the treadmill effective for weight loss? How to use the treadmill to make a weight loss plan

Every morning, when the warm sunshine shines on your body, when the fresh air enters your nostrils, and when the gentle spring breeze caresses your cheeks, you will feel that every nerve in your body is jumping, every cell is breathing deeply, and you have the urge to run.

In the city, Where can you find a place with a slope for running? At this time, do you think of a treadmill? We choose to run in the gym or buy a treadmill to exercise at home.

But most of the time, we don’t know how to use a treadmill for effective exercise, how long to run, and how many stages to run. We just keep running along with the rolling belt of the treadmill, which is boring and stupid.

In fact, running exercise can not only play a good role in fitness and body shaping , but more importantly, it can also improve cardiopulmonary function. Let's take a look at the four steps of using a treadmill for training.

Warm up for 10 minutes to get into the exercise state

Time: 1st minute - 10th minute

Heart rate: (220-age)×30%

Slope: 0°

Speed: 6 km/h - 7 km/h

Start by walking slowly for 5 minutes, then gradually transition to brisk walking, also for 5 minutes. The main purpose of brisk walking is to involve every muscle in the body and quickly get every nerve into a state of exercise through large swings of the upper limbs and movements of the thighs.

There is a certain amount of synovial fluid in the joints of the limbs as a lubricant. The large-span movements of the legs and the large-scale swinging of the upper limbs will strengthen the running-in of each joint of the limbs, allowing the synovial fluid to better play a lubricating role.

At the same time, the warm-up phase is also a good opportunity to adjust your pace, posture and breathing. If you make adjustments after the acceleration starts, you will find that the high-speed treadmill makes your pace cramped and your breathing chaotic. In this case, you may not be able to hold on for long and have to stop running.

Jogging for 20 minutes activates every muscle

Time: 11th minute - 30th minute

Heart rate: (220-age)×40%

Speed: 8 km/h - 10 km/h

Slope: 0°-10°

After about 10 minutes of warm-up, the muscles of the body are activated, every nerve is in an excited state, and every cell is ready to go, waiting for a sweaty experience.

When jogging, you must adjust the slope of the treadmill to about 10°. Many people misunderstand that exercising on a treadmill with a slope will make their calves thicker and their calf muscles develop horizontally. In fact, on the contrary, due to the slope, the calf muscles are stretched upward, which will not only not make the calves thicker, but will make them longer.

If we continue to run on a treadmill with a slope of 0° after entering the jogging stage, the moment our feet land after being lifted off the ground, our knee patella will be greatly impacted.

Running at a moderate speed for 20 minutes can burn a lot of fat

Time: 31st minute to 50th minute

Heart rate: (220-age)×60%

Speed: 10 km/h - 12 km/h

Slope: 0°-10°

After gradually accelerating, it is now time to enter medium-speed running. The time and intensity of medium-speed running should be guided by a professional coach. If you can persist in medium-speed running for more than 15 minutes, you can achieve the purpose of strengthening your body.

During this stage, you must pay attention to maintaining body balance, bend your elbows and swing your arms back and forth at your waist, speed up your breathing rate, breathe actively, actively involve your abdominal muscles in breathing, look straight ahead, and keep your head straight.

Moderate-speed running is the stage for burning fat. After the first 20 minutes of exercise, the glycogen stored in the body has been broken down. At this time, if you continue to exercise at a high intensity, you will need the fat stored in the body to replenish your energy and achieve the purpose of consuming fat. It seems that you can feel the fat seeping out from the skin of your abdomen, thighs and even arms little by little. How refreshing it is.

At the same time, keeping the abdomen in a contracted state from the beginning of running is very helpful in shaping the abdominal muscles, and the effect will be obvious if you persist in doing so for a long time.

Slow down steadily for 10 minutes and gradually relax your body

Time: 51st minute - 60th minute

Speed: 6 km/h

Slope: 30°-10°-0°

At the end, you should gradually reduce your running speed from 8 km/h to 6 km/h, and then to 3 km/h. The slope should be slowly reduced from 30° to 10°, and this should last for about 10 minutes.

The rapid reduction in speed will make the muscles of the whole body relax immediately. The sudden relaxation can only temporarily relieve fatigue. After the momentary relief, the soreness of the whole body will make your muscles become lifeless. At this time, the tension of the motor nerves and the movement of the muscles must be ensured by increasing the slope.

As the slope gradually decreases and the speed slows down, the body gradually relaxes. After that, it is best to focus on relaxing the joints and large muscle groups, such as shaking the limbs with a little control, stretching the waist, back, and front and back muscles and ligaments of the thighs, which is also beneficial to the health and protection of the heart.

Whether the treadmill is effective in weight loss depends on whether you can continue to exercise for a long time. With the accumulation of time, there will definitely be unexpected results. .