4 Best Ways to Lose Weight on the Treadmill

　　Many times, we run in the gym, but most of the time, we don't know how to use the treadmill for effective weight loss or fitness. For example, how long should I run and how many stages should I run? It is boring and silly to just keep running with the rolling belt of the treadmill. The editor below will introduce to you the best way to lose weight on the treadmill, so that your running can really achieve results.

　　The best way to lose weight on the treadmill

　　first stage : Warm up for 10 minutes to enter exercise state

　　time : 1st minute to 10th minute

　　heart rate ：(220- age)×30%

　　slope：0°

　　speed :6km/h-7km/h

　　First walk slowly for 5 minutes, and then gradually transition to a state of fast walking with long strides. The time of brisk walking is also 5 minutes. The main purpose of walking quickly is to involve every muscle in the body through large swings of the upper limbs and movements of the thighs. nerve They all quickly entered a state of movement. There is a certain amount of synovial fluid as lubricant in the joints of the limbs. Long-span movements of the legs and large swings of the upper limbs will strengthen the running-in of each joint of the limbs, allowing the synovial fluid to better lubricate.

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

　　second stage : Jogging for 20 minutes activates every muscle

　　time : 11th minute to 30th minute

　　heart rate (220-Age)x40%

　　speed :8km/h-10km/h

　　slope :0 degrees-10 degrees

　　After about 10 minutes of warm-up, the muscles of the body are activated, every nerve is in a state of excitement, and every cell is ready to go, waiting for a sweat-soaked pleasure. When jogging, you must increase the slope of the treadmill to about 10 degrees. Many people misunderstand that exercising on a sloped treadmill will make the calves thicker and the calf muscles will develop laterally. In fact, on the contrary, due to the slope, the calf muscles are stretched upwards. Not only will the calves not become thicker, but the calves will become slender.

　　If after entering the jogging stage, we are still running on a treadmill with an incline of 0 degrees, the moment our feet land on the ground after taking off, we will cause a great impact on our kneecaps and patellas.

　　The third stage : Run at a moderate speed for 20 minutes to burn a lot of fat

　　time : 31st minute-50th minute

　　heart rate ：(220- age)×60%

　　speed :10km/h-12km/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 professional coaches. If you can persist in medium-speed running for more than 15 minutes, you can completely achieve the purpose of strengthening your body. At this stage, you must pay attention to maintaining body balance, bend your elbows with both hands and swing your arms back and forth at the waist, speed up the breathing rate, breathe actively, the abdominal muscles actively participate in breathing, look straight ahead with both eyes, and keep the 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 decomposed. At this time, if you continue to exercise at a high intensity, you need to replenish your physical energy with the fat accumulated in the body to achieve the purpose of burning fat. It seems that the fat is gradually flowing from the abdomen, thighs and even arms. skin How refreshing it is to seep out of it. At the same time, the continuous tightening of the abdomen from the beginning of running is very helpful in shaping the muscles of the abdomen, and the long-term effect is obvious.

　　Stage 4 : Slowly decelerate for 10 minutes and gradually relax your body

　　time : 51st minute-60th minute

　　heart rate ：(220- age)×30%

　　speed :6km/h

　　slope：30°-10°-0°

　　At the end of the session, the running speed should be gradually reduced, from 8 km/h to 6 km/h, and then to 3 km/h, and the slope should be slowly reduced from 30° to 10° for about 10 minutes. The rapid decrease in speed will immediately relax the muscles of the whole body. The sudden relaxation can only temporarily relieve fatigue. After the instant relief, the soreness of the whole body will make your muscles become lifeless. At this time, it is necessary to increase the slope to ensure the tension of the motor nerves and muscle movement. At the same time, walking on a 30° slope can also stretch the calf muscles and tendons to the maximum extent, and the hip muscles are also involuntarily tightened and lifted as the running belt rolls.

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