What is the best speed for jogging on a treadmill?

The best way to lose weight is to do aerobic exercise. Many women who love beauty believe in the effects of slimming pills and dieting. Although they don’t eat, their stomachs are affected and their organs are even harmed by the side effects of slimming pills. Running is the main way to lose weight without spending too much effort. So what is the best speed for treadmill jogging? What is the effect of weight loss?

The best way to lose weight is aerobic exercise. The most convenient and effective aerobic exercise is jogging. However, many people cannot stick to it every time. They are out of breath and have to stop after running for 10 minutes at most. In addition to your incorrect running posture, it is very likely that you have not yet mastered your running speed. The following four stages of jogging may help you.

Demonstration of correct running posture:

Relax your head and neck, do not lift your legs too high, keep your waist naturally upright, you can bend forward slightly, be relaxed when swinging your arms, use your shoulders as the axis, bend about 90 degrees, and land on your heels first.

Demonstration of incorrect running posture:

Running with a hunched back can injure the thoracic and lumbar spine.

Demonstration of incorrect running posture:

Holding the handrails will reduce the effect of the exercise.

The four stages of jogging

The first stage is a 10-minute warm-up and muscle awakening process.

The adjustable speed is 4~7 km/h and the slope is 0. You can start by walking slowly for 5 minutes and gradually transition to walking briskly for 5 minutes. The main purpose of brisk walking is to involve every muscle in the body through large swings of the upper limbs and movements of the thighs, so that every nerve can quickly enter a state of exercise and mobilize the motor functions of organs throughout the body.

Coach Tips:

The warm-up phase is a good opportunity to adjust your pace, posture and breathing. If you make adjustments after accelerating, you will find that the high-speed treadmill will make your pace cramped and your breathing chaotic.

The second stage is 20 minutes of jogging to make your calves longer and slimmer.

The adjustable speed is 6-8 km/h and the slope is 0-10. If we continue to run on a treadmill with a slope of 0 degrees after entering the jogging stage, the moment our feet land after being lifted off the ground will cause a great impact on our knee patella.

Coach Tips:

Many people misunderstand that exercising on a sloped treadmill will make their calves thicker. In fact, due to the slope, the calf muscles are stretched upward, making the calves longer.

The third stage is 20 minutes of moderate-speed running to make your belly more shapely.

The adjustable speed is 8-10 km/h and the slope is 0-10. Moderate-speed running is the stage of burning fat. When jogging, the glycogen stored in the body has been broken down. If you continue with high-intensity exercise, you will need to use the fat stored in the body to replenish your energy, so that you can achieve the purpose of burning fat.

The above introduction to the speed of jogging on a treadmill is only for your reference. Generally speaking, when you just start exercising, do not use the treadmill for too long. If you use it for too long, your calf muscles will be strained due to excessive running. It is recommended that you slowly extend the time.