How to lose weight by treadmill exercise?

Treadmills are a sporting product that many families buy nowadays, because they are very convenient. You can run to exercise your body without going out, and the effect is also very good. It is especially suitable for friends who are too lazy to lose weight. The treadmill's weight loss effect is also very good. So now I will introduce to you how to use a treadmill to achieve the effect of weight loss.

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

The speed of 2.6 km/h to 8 km/h is suitable for people who walk briskly. This speed is most suitable for those friends who don’t like running, or for “lazy people” who just want to sweat but not get too tired. Moreover, this speed is more suitable for jogging for people with poor athletic ability, and it has a better effect on improving lung capacity.

Speeds above 3.8 km/h are more suitable for people who exercise regularly. For those who urgently need to lose fat, it is best to reach this speed during aerobic running exercises. It should be noted that if your physical condition is not suitable for high-intensity exercise, do not choose to run at a fast speed. Please exercise under the advice of a doctor or coach.

Heart rate is a data that you must always pay attention to when running. This data can directly reflect your exercise status and the results you can achieve.

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

2. When running, never let your heart rate exceed your maximum heart rate. If it exceeds, please slow down immediately and let your heart rate return to its normal rhythm.

So if you have a physical illness, it is best to choose jogging or quiet walking, otherwise it may affect your health. At the same time, don't run for too long at one time every day. It is enough to run once a day, but you need to insist on running every day, so that there will be obvious results.