How to correctly use a treadmill to lose weight A treadmill is an exercise equipment. The initial idea for many people to buy a treadmill is to use a treadmill to lose weight indoors. Many of my friends found that they had gradually increased their weight during the postpartum period, and their attractiveness to their husbands gradually declined. They were anxious. The main reason is that there is less outdoor exercise after childbirth, and it takes a long time during the day and night to sit, resulting in increased fat accumulation and inability to decompose. Many netizens asked me what brands of treadmills are good, which ranking of home treadmills ranked first, whether treadmills can lose weight, and how to correctly use treadmills for weight loss. Today, I'll introduce you to the topic of concern - how to properly use the treadmill to lose weight:

1. If you just want to slow down, it is recommended to use a speed of 4km/h to 6km/h. Slow walking is generally more suitable for relaxation exercises after exercise or for pregnant women.

2,6 km/h to 8 km/h Speed ​​is suitable for fast-walking people. This speed is best for those who do not like running, or “lazy people” who only want to sweat but not too tired. And this speed is also more suitable for people with poor exercise ability to jog, for the improvement of lung capacity has a good effect.

Speeds above 3,8 km/h are more suitable for groups that often exercise. For those who are in desperate need of fat loss, it is best to reach this speed during aerobic running exercises. It should be noted that if the physical condition is not suitable for people with high-intensity exercise, do not choose to run fast. Please exercise with your doctor's advice or your coach's advice.

Heart rate is a data that must be paid attention when running. This data can directly reflect your exercise state and the effect you can achieve.

1. There is a formula for the optimal heart rate range of aerobic exercise: (220-age)×60%/80%. For example, if you are 20 years old, then the heart beats 120 to 160 times per minute is your best exercise heart rate fluctuation. In other words, if you maintain running in this range, it is most beneficial for fat burning and strengthening of the cardiovascular system.

2. When running, remember to never let your heart rate exceed your maximum heart rate: 220-age. If it is over, please immediately slow down, let the heart rate return to normal rhythm, so as to avoid accidents.

Choose the quick start mode: a good running opportunity presets a set of programs. When you run, just follow the prompts to enter data, you can choose different exercise methods, such as "fat reduction mode", "cardiopulmonary function mode", "climbing mode "," "random mode" and so on. Among them, the quick start mode can adjust the exercise intensity at any time.

Pay attention to the position of the body: To stand in the middle of the running belt, it is easy to step on the base too far, and it is easy to be thrown out too far back. Of course, do not run away.

From the beginning: It is recommended to start from the walking speed of 4-6 km/h and gradually transition to running. In addition, swift walking can make more use of fat to provide energy, and fat loss is relatively better.

Slowly stop: Although you are struggling to move forward, your body still stays in place. This makes the brain a bit confused, so you may feel dizzy when you step down the treadmill and gradually reduce the speed.

Eat something before use: fasting exercise can easily lead to exercise anemia, drink a glass of juice before exercise, or eat a banana, you can make your body to exercise well, but do not eat junk food, such as fried bread.

In theory, 30 minutes of jogging is equivalent to no use. Of course, calories burned will be, and running will run for 30-45 minutes or more before fat will start to burn, so running takes only one hour to be useful. The time before is to consume sugar. The original, only after glycogen is depleted, the body will mobilize spare energy, that is, fat, but the fat will not start burning when you go to 1 hour. Instead, there is more spare energy, which is the water in the muscle. And protein, so after one hour of running, the muscles will start to consume. This is not good, it will reduce the basal metabolism. So just run for 1 hour every day. So don’t use sports as a myth. Of course it’s good, but only lasting. OK, because you run up to 20-25g of fat for an hour, it's already amazing to lose a pound of fat in a week. The next thing is diet control. The principle is that the amount of calories a day can't exceed your own. Basal metabolism, so that it does not accumulate fat, otherwise it is only in vain, but can not eat, if you eat too long to eat, the body will enter a state of famine Even if you eat a little bit, the body will automatically hello to the accumulation of fat.

Treadmills are the best choice to run with a wider, the better, the motor motor load above 3.0HP, this can provide a steady stream of power, if you can choose to self-help refueling better, is the treadmill has a dedicated fueling system, good maintenance . It is recommended that you buy a treadmill in addition to looking at the brand, as well as looking at after-sales service. I recommend three treadmills for everyone to choose from. These are the most cost-effective models for home treadmills:

The first paragraph: Yijian 8008A, this price 3000-4980 yuan, running bandwidth up to 520mm, motor HP 3.5HP digital inverter, according to the human body output for the power, energy and reduce the motor load to extend its life span, as well as the elderly With children's jogging mode, the maximum speed is 18km/h, this is the most suitable home model in the brand of Yijian;

Second: easy to run M7, this is the largest 10.1-inch high-definition WIFI Internet full-color capacitive screen, 1450*530MM effective running area, 4.5HP horsepower, 150MM widest column of the entire network, large safety foam handrail, all-inclusive security Edge, rear tailstock, 3D stunning prompt nameplate, 18MM five-story running board, 140KG, 200kg load, price ¥ 4899.00-5199.00, suitable for luxury villas, BOSS offices, company small gyms, sending leaders to send customers;

Third: Uber 700, is a 2015 new wifi Internet running treadmill, imported EVA silent soft running board industry to create a very low noise, new tank damping system, 4.5HP boutique European standard silent motor, leading the new era of shock absorption, ultra Wide 530mm runway, 10.1 inch capacitive touch screen, price ¥ 3599.00-4999.00, listed in the fall of 2014. Ubike 700 is similar to the easy to run M7, whether it is the same screen or motor configuration are almost the same, support online video, speed range 1.0-18.0km, maximum load 420 kg, quad-core processor intelligent voice prompt system, luxury show brand essence .

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