Nowadays, treadmill has become an excellent exercise equipment in the eyes of many people who are keen on weight loss and fitness, and some people even directly purchase one and put it at home, so that they can start it at any time when they want to run, and then they can run for a while without any problem. For those who are pressed for time and in poor health, a treadmill can indeed be beneficial in many ways. But would you still find running on a treadmill enjoyable if you were told that it was originally an instrument of torture?
1. In the early 19th century, a British engineer developed a torture device in which prisoners had to keep stepping on a pedal to turn a wheel, which generated power to pump water or grind grain. The use of this device punished the prisoners and provided a benefit from their labor.
2. However, the British government eventually banned the use of this torture device because the repetitive and tedious labor was so mentally destructive.
3. Interestingly, despite the ban, the treadmill, the prototype of which was designed, has become popular all over the world.
Treadmill in our lives is a very common fitness equipment, but also is now very popular a way to lose weight, that treadmill speed how much suitable for weight loss? Treadmill running how to lose weight fast? Usually a lot of people will choose to use the treadmill to lose weight, the general exercise intensity to maintain their own maximum exercise intensity of about 75% of the best weight loss effect, here we come together to understand it!
Treadmill speed how much suitable for weight loss
Treadmill speed: male running speed control in 8 to 10 kilometers / hour, female running speed control in 6 to 8 kilometers / hour suitable for weight loss.Exercise intensity is best for weight loss when it is kept at about 75% of one’s maximum exercise intensity. The first way to control the intensity of exercise is to measure the number of pulse per minute, which is calculated as (220-age)*75%, i.e. the number of pulse that the practitioner needs to maintain during the running process, and the runner can choose the appropriate speed according to this pulse.The second way to determine this 75% intensity is through self-feeling, runners feel tired and not tired during the running process that is 75% intensity. Finally, here is a reference value for men and women running speed at 75% intensity, men’s running speed is controlled at 8 to 10 kilometers per hour, women’s running speed is controlled at 6 to 8 kilometers per hour.
Treadmill running how to lose weight fast
Warm up for 10 minutes and enter the exercise state
First walk slowly for 5 minutes, and then gradually transition to the state of big stride fast walking, fast walking time is also 5 minutes. The main purpose of the process of stride walking is to swing the upper limbs and thighs greatly, so that every muscle of the body is involved in the movement, and every nerve is quickly entered into the movement state. At the same time, it is also a good opportunity to complete the warm-up phase to adjust the pace, posture and breathing.
Jog for 20 minutes to activate every muscle
After about 10 minutes of warming up, activating the muscles of the body, every nerve is in a state of excitement. When jogging, be sure to turn up the treadmill’s incline to about 10 °, many people will misunderstand that the exercise on a treadmill with an incline will make the calves thicker, and the calf muscles will develop horizontally, in fact, on the contrary, because of the incline, the calf muscles are stretched upward, not only will not make the calves thicker, but will make the calves slimmer. If after entering the jogging stage, still running on the treadmill with a slope of 0 °, the moment we land after our feet are airborne, we will have a great impact on our knee patella.
Run at a medium speed for 20 minutes to burn a lot of fat
After a gradual acceleration, it is time to enter the middle speed running, the time and intensity of middle speed running should be guided by professional coaches, middle speed running if you can adhere to more than 15 minutes can fully achieve the purpose of strengthening the body. This stage must pay attention to keep the body balance, both hands bent at the elbow in the waist before and after swinging the arm, speed up the breathing frequency, breathing to be active, the abdominal muscles actively involved in breathing, both eyes looking straight ahead, the head is.
Medium-speed running is to enter the fat-burning stage, after the first 20 minutes of exercise, the body’s stored glycogen has been decomposed, at this time to continue the large amount of exercise will need to be hoarded in the body of fat to supplement the physical energy, to achieve the purpose of fat consumption. At the same time, the abdomen from the beginning of running on a continuous state of abdominal contraction, to shape the abdomen of the shapely muscles is very helpful, and long-term persistence effect is obvious.
Smooth deceleration for 10 minutes, the body gradually relax
The end part should gradually reduce the running speed, from 8km/h to 6km/h, then to 3km/h, the gradient from 30 ° slowly down to 10 °, continued for about 10 minutes. The rapid reduction of speed will make the whole body muscles relax immediately, the sudden relaxation can only temporarily relieve the fatigue, and after the momentary relief, the whole body aches and pains will make your muscles become dead, this time it is necessary to ensure that the tension of the motor nerve and muscle movement through the elevation of the gradient, and at the same time, walking on a 30 ° gradient significantly can also maximize the stretching of the calf muscles and the tendons on the calf, and the gluteal muscles are also involuntarily tightening and lifting with the rolling of the running belt.
How much treadmill speed is suitable for weight loss? How to lose weight fast with treadmill running? Treadmill is a very common fitness exercise equipment in our life, and it is also a very popular way to slim down and lose weight nowadays.
Treadmill weight loss know-how
1, reasonable use of the treadmill slope adjustment function
According to expert experimental results confirmed: when our slope regulation increased by 5 degrees, the heartbeat per minute increased by 10-15 times, which shows that the slope on the regulation can effectively increase the intensity of muscle running exercise. But this time you need to pay attention, do not exceed 80% of their total heart rate. In addition to the use of the slope of the big step in the middle speed walk can also achieve a good effect of lifting the buttocks.
2, do not run on the treadmill in small steps
The speed of jogging is about 6-8km, which is also the best speed of jogging, in this speed range you jogging on the treadmill exercise, although the speed is not fast, but very effective, which is also most of the treadmill running enthusiasts like the speed. But keep in mind, do not use a small stride for exercise, because a small stride makes their heart rate drop, our calorie consumption is not enough to achieve the effect of exercise.
3, continuous running on the treadmill for more than 40 minutes
In the beginning of moderate intensity exercise, the body does not immediately use fat for energy, at least consume about 30 minutes, fat can be released from the lipid reservoir and transported to the muscle, with the prolongation of exercise time, the proportion of fat for energy gradually increased. The longer the exercise time, the better the effect of weight loss.
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Post time: Nov-01-2024
