Things to note when using a treadmill to lose weight

Weight loss is a hot topic that attracts people's attention, but it is also a complex issue. Since there are many factors that influence the success of weight loss, there are many people who shout about and implement weight loss, but not many people ultimately achieve their goals. Some people even end up getting fatter as they lose weight. The key to successful weight loss is to develop a weight loss plan that can be adhered to for a long time and with less pain. The plan must cover all aspects of body-related behaviors such as diet, exercise, and lifestyle habits. Some people believe that exercise is the best way to lose weight. So everyone buys treadmills to do running exercises to lose weight. So what are the things to pay attention to when using treadmills to lose weight?

Pay attention to the optimal heart rate when running

Heart rate is a data that you must always pay attention to when running. This data can directly reflect your exercise status and the results you can achieve.

1. The optimal heart rate range for aerobic exercise is calculated by a formula: (220-age)×60%/80%. For example, if you are 20 years old, then a heart rate of 120 to 160 beats per minute is your optimal exercise heart rate fluctuation. In other words, if you maintain running within this range, it is most beneficial for burning fat and strengthening the cardiovascular system.

2. When running, never let your heart rate exceed your maximum heart rate. If it exceeds, please slow down immediately and let your heart rate return to its normal rhythm.

Different speeds for different groups

1. If you just want to walk slowly, it is recommended to do it at a speed of 4 km/h to 6 km/h. Slow walking is generally more suitable for relaxation exercises after exercise, or exercise for pregnant women.

2. The speed of 6 km/h to 8 km/h is suitable for brisk walkers. This speed is most suitable for those who do not like running, or for "lazy people" who just want to sweat but not get too tired. Moreover, this speed is more suitable for jogging for people with poor athletic ability, and it has a better effect on improving lung capacity.
3. Speeds above 8 km/h are more suitable for people who exercise regularly. For those who urgently need to lose fat, it is best to reach this speed during aerobic running exercises. It should be noted that if your physical condition is not suitable for high-intensity exercise, do not choose to run at a fast speed. Please exercise under the advice of a doctor or coach.

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