Can running on a treadmill help you lose weight?

Losing weight is something many of our friends do when they feel they are fat. Female friends pay more attention to losing weight. There are many ways to lose weight, and the effects are different. It mainly depends on each person's physique and the exercise method. There are also many things to pay attention to when exercising. Some friends also use treadmills to lose weight, which can also achieve the effect of weight loss, but you must pay attention to the correct method. Let's learn about it together below.

Treadmill weight loss method stage 1: warm up for 10 minutes to enter 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. 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.

Treadmill weight loss method stage 2: 20 minutes of jogging to activate every muscle

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. The best example is the youngest sister from Sichuan. If you have female friends from Sichuan, you will find that no matter what the shape of their upper body is, their legs are thin, long, solid and round. This is because the place where they live is full of mountain roads, just like we walk or jog on a sloped treadmill every day. 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.

Stage 3 of the treadmill weight loss method: 20 minutes of moderate speed running to burn a lot of fat

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.

Stage 4 of the treadmill weight loss method: 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.

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.

Through the above introduction, we now know that running on a treadmill can help lose weight, and the effect of weight loss is also very obvious. However, when we lose weight on a treadmill, the method is the most important, and it also requires long-term persistence. In addition, we must also pay attention to the rationality of our diet when losing weight. The combination of the two is effective.