Many people know that insisting on running every day can help you lose weight. However, running is easily affected by the venue and the weather. Weight loss plans can easily be disrupted. The appearance of a treadmill has solved this problem, and a treadmill is placed at home to carry out a weight loss program anywhere and anytime. However, using a treadmill to lose weight also requires mastery of certain skills. You must realize the essentials and learn the correct running posture. Otherwise, you will not only be able to run out of the S-shaped body, but will make the calf more and more stout.
Treadmill weight loss tips:
1, eat something before use.
An empty stomach exercise can lead to sports anemia. Before you exercise, you can have a glass of juice, or eat a banana. This will allow you to exercise with sufficient energy, but do not eat junk food, such as fried doughnuts.
2, warm up before running.
When we were in physical education classes from childhood, the teacher would first let us do some warm-up exercises. Although many people are perfunctory when they are doing warm-up exercises, this does not deny the importance of warm-up exercises. Warm up before exercise to prevent pulling muscles while exercising. Therefore, each time before running, you must first stretch the leg muscles to get the best leg condition, and then exercise again.
3, heel first landing.
Many people choose to walk first when they run, but this is actually a mistake. If the foot falls first, it's really hard to run and it's easier, but it will make the calf more stout. Therefore, if you want to have a slender shank, remember to let the heel fall first when running and then step forward.
4, jogging weight loss better.
What do you think would be a better way to lose weight compared to jogging and jogging? If you choose to run fast, you are wrong. Although fast running can quickly consume the body's calories, but it will bring a burden on the calf, and accelerate the growth of calf muscles, easy to make the calf thicker. In fact, when we are running, the time that we actually start to burn fat is after half an hour of continuous exercise. Therefore, we should choose jogging for 30 minutes or more to be the most effective way to lose weight.
5, running should pay attention to the best heart rate.
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. There is a formula for the optimal heart rate range for 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. In addition, when running, do not let your heart rate exceed your maximum heart rate, if it exceeds, please immediately slow down, let the heart rate return to normal rhythm.
6, do stretching exercises after running.
After finishing the running exercise, do not immediately stop and rest. You can do some stretching exercises. Stretching can not only ease muscle tension after running, avoid muscle tension, but also effectively maintain the shape of the legs. Although this step may seem like dispensable, it actually contains a lot of usefulness, so it must not be ignored.
7, if it is to exercise in order to lose weight treadmill can be combined with abdominal strength training during exercise, such as sit-ups and so on.
8, treadmill weight loss is not a day or two can see the effect, with other outdoor aerobic exercise, in the usual pay attention to reduce the intake of high-fat food, smoking friends to reduce the number of smoking during the practice.
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