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Treadmills are a popular form of mass aerobic fitness Equipment, not just a multifunctional cardio machine, but also for weight loss.
Here are some tips on how to use a treadmill to lose weight:
(1), high-intensity interval training
(2), find your own fat burning zone
(3), break the rules
(4), increase the gradient
1. High-intensity interval training (High -intensity interval training: HIIT)
High-intensity interval training is doubling down on short intervals of high-intensity workouts, followed by rest.
This will burn a lot of calories and help you lose weight .
Furthermore, after a HIIT routine, the body tries to return to to a normal resting state.
Produces energy by metabolizing body fat.
Here’s how to do HIIT training on a treadmill and Steps:
1. Set the treadmill in a flat state, Start your warm-up with a 5-minute walk.
2. The speed is 9-10 kilometers per hour, running for 30 seconds.
3. The speed is 3-4 kilometers per hour, and the walk is 60 seconds.
4. Repeat 5-10 times.
5. Speed 2 kilometers per hour and walk for 5 minutes to cool down.
Alternate jogging and sprinting to increase exercise intensity.
You can also stretch the exercise time, ideally , the rest interval should be twice the interval between high-intensity exercise.
2. Find your fat burning zone
Find your fat burning zone and first calculate your maximum heart rate, which is the maximum number of times your heart beats per minute during exercise.
Here we only introduce the roughest calculation formula: the maximum Heart rate is 220 minus age.
For example, if you are now 40, your maximum heart rate It is 180 beats per minute (220-40 = 180). Generally speaking, the fat burning zone is 70% of the maximum heart rate.
If the maximum heart rate is 180 bpm, then fat The burn area is 70% of 180, or 126 times per minute (180 x 0.70=126).
With this number, there is also have a certain understanding. You can:
(1) Wear it on your wrist or chest Heart rate monitor. Level the treadmill and warm up by walking for 5 minutes at 2 kilometers per hour.
(2) Set the treadmill slope to 2%. Jog for 1 minute at 4 kilometers per hour.
(3) Run at a speed of 8-10 kilometers per hour until you enter the fat burning zone. Run at this heart rate for 15-30 minutes.
(4) Jog for 1 minute at a speed of 4 kilometers per hour.
(5) Walk at a speed of 2 kilometers per hour for 5 minutes to cool down.
Although 70% of maximum heart rate is flatAverage fat burning zone, but everyone’s situation is different.
Some people may be at 55% of their maximum heart rate Just entering the fat burning zone, some people may need to reach 80%. It depends on various factors, such as gender, age, fitness level and medical conditions.
3. Break the rules
In order to lose weight effectively, you can also try different exercise habits, which can not only reduce the risk of injury, but also avoid entering into a training stagnation period, adopt a variety of mixed exercises, and are more likely to continue to exercise plan.
The following table is an example of a 1-week mixed workout that can For reference:
Sunday rest, walk, or do yoga
Monday treadmill HIIT routine 20-30 minutes
Tuesday treadmill jogging strength training
Wednesday rest, leisurely walk, or light yoga training
Thursday treadmill jogging and strength training
Friday treadmill HIIT routine 20-30 minutes
Saturday Bodyweight Workout
4. Increase the slope
In order to make the training more challenging, the incline of the treadmill can be increased appropriately.
Brisk walking or running on an incline burns more calories.
Also activates more muscles and helps Build strong muscles.
Also aids in weight loss, as muscle can Burn more calories.
If you like to exercise on the slopes, try the following Exercise method:
(1) Level the treadmill first. Start your warm-up with a 5-minute walk at 2 kilometers per hour.
(2) Set the gradient to 1% and jog for 1 minute at a speed of 4-6 kilometers per hour.
(3) Increase the slope by 1% per minute. Repeat this process until you reach an 8%-10% slope.
(4) Decrease the slope by 1% per minute. Repeat this process until the 0-1% level is reached.
(5) Walk at a speed of 2 kilometers per hour for 5 minutes to cool down.
In general, the average jogging speed is per hour 4-6 km.
It can increase the speed or increase the exercise time, increase the Difficulty of exercising.
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