What is the correct way to lose weight on a treadmill?

Treadmills are a common piece of equipment in fitness venues. Many families now have treadmills. Treadmills provide great convenience for our running exercises and solve the problem of venue limitations. A seemingly simple treadmill actually has many usage requirements. So what is the correct way to use a treadmill to lose weight? This should be a question that many friends who want to lose weight are concerned about. Let’s take a look at it together.

Weight loss advantages

1. According to research, the energy consumed by running on a treadmill is about half that consumed by running on the road. In other words, the best exercise effect can be achieved with less energy consumption.

2. Many multi-functional treadmills have built-in multiple running programs, and you can choose different exercise methods according to your own situation to achieve the maximum exercise effect.

3. If you are exercising on a double-layer treadmill, then because it has better shock absorption function, it can effectively reduce the damage to the knees caused by the impact when landing while running.

4. Exercise on a treadmill is not affected by outdoor weather conditions. You can continue to exercise on the treadmill regardless of wind or rain. In addition, running exercises indoors will also prevent you from being affected by outdoor sandstorms and temperatures that are too cold or too hot. In other words, the indoor treadmill fitness environment is relatively stable.

Weight loss effect

1. Warm up for 10 minutes and get into the exercise state

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. The warm-up phase is also a good opportunity to adjust your pace, posture, and breathing.

2. Jog for 20 minutes to activate every muscle

After about 10 minutes of warm-up, the muscles in the body are activated and every nerve is in an excited state. 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.

3. Run at a moderate speed for 20 minutes to burn a lot of fat

After gradually accelerating, it is time to enter moderate-speed running. The time and intensity of moderate-speed running should be guided by a professional coach. If you can persist in moderate-speed running for more than 15 minutes, you can fully 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 to use the fat stored in the body to replenish your energy and achieve the goal of burning fat. 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.

4. Slow down steadily for 10 minutes and gradually relax your body

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 relieve fatigue temporarily. After the momentary relief, the soreness of the whole body will make your muscles become lifeless. At this time, the slope must be increased to ensure the tension of the motor nerves and the movement of the muscles. At the same time, walking on a 30° slope can maximize the stretching of the calf muscles and tendons on the calf, and the buttocks muscles are also involuntarily tightened and lifted as the treadmill rolls.

When using a treadmill to lose weight, it is important to make sure you do a good warm-up exercise. Otherwise, sudden and fast running will be very detrimental to your health and will also cause damage to your muscles. At the beginning, the speed must not be too fast. You should run slowly first, and then gradually increase the speed. When using a treadmill, you must concentrate to avoid accidents.