To grasp the correct treadmill weight loss methods, otherwise counterproductive, inexperienced people can exercise under the guidance of fitness trainers, the following to understand the correct treadmill weight loss methods.
Treadmill useful to lose weight?
Treadmill useful for weight loss? This issue we must take seriously, treadmill weight loss is to have a certain effect.But weight loss is a comprehensive project, we need many aspects of life in order to achieve the effect.For example, life Habits, work habits, eating habits, comprehensive exercise, psychological quality, etc., all have a certain impact.
How to use treadmill to lose weight?
If your physical fitness is poor, the beginning of each consumption of 100-200 kcal / times is appropriate to be gradually improved physical fitness, you can increase to 200-300 kcal / second, moderate physical who can consume 200-400 thousand Card / times, physical fitness may consume 400 kcal / times or more (depending on the specific circumstances).
??First warm up??
Many people are running directly on the treadmill, which is not a good habit, but also cause thighs, calf muscle strain. Should be warm-up exercise, you can do leg-press, squat, stretch the muscles, flexion and extension joints Can increase the temperature of the muscles, so that the muscles become more soft on the treadmill should be from the walking, jogging and other 'dynamic' warm-up began to gradually increase the amount of exercise, this process is usually 10 to 15 minutes is appropriate attention to the next treadmill To slow down slowly, otherwise it will be prone to dizziness and fall.
?? Speed should not be too fast??
Use treadmills must first understand their own exercise limit.If the physical strength can not keep up, set the speed and then quickly, it is easy to fall.
??At home treadmill also wear shoes??
Now a lot of friends at home have a treadmill.But if barefoot running, treadmill vibration will cause unnecessary damage to the joints of the legs, so that the sweaty feet, it is easier to slip; although wearing double thick socks can play A certain degree of damping effect, but after all, socks, there is no movement of the soles of the elastic, can not replace the role of sports shoes.Therefore, the treadmill exercise, the best wear double jogging shoes, jogging shoes lighter than ordinary shoes, soles are relatively soft, suitable Use on treadmills. If not, you can use normal athletic shoes, but choose a lighter one with a thick foundation.
??Be sure to abdomen chest, tighten the lower back muscles??
Also need to remind that running is aerobic exercise, the whole body will be involved in which, if running with chest thoracodorsal, or has been holding the handle, not only will not achieve the effect of exercise, but also increase the pressure on the lumbar spine, a long time It will result in strain of the lumbar muscles.Therefore, in the treadmill exercise must abdomen chest, tighten the back muscles.
??Run to listen to music??
Listening to some relaxing music while running, studies have shown that rhythmic music can improve the exercise effect and increase the exercise fun, but be careful not to distract you from watching the TV.
