Can a home treadmill help you lose weight?

Nowadays, many people are busy with work and have little time to go to the gym or do some activities outdoors. Many friends will prepare a treadmill at home and use it to exercise in their spare time. So can a home treadmill help you lose weight? Home treadmills can also help you lose weight. Here I will tell you how to use them specifically.

1. Warm up for 10 minutes and get into the exercise state

Start by walking slowly for 5 minutes, then gradually transition to brisk walking, also for 5 minutes. The main purpose of brisk walking is to involve every muscle in the body and quickly get every nerve into a state of exercise through large swings of the upper limbs and movements of the thighs. The warm-up phase is also a good opportunity to adjust your pace, posture, and breathing.

2. Jog for 20 minutes to activate every muscle

After about 10 minutes of warm-up, the muscles in the body are activated and every nerve is in an excited state. When jogging, you must adjust the slope of the treadmill to about 10°. Many people misunderstand that exercising on a treadmill with a slope will make their calves thicker and their calf muscles develop horizontally. In fact, on the contrary, due to the slope, the calf muscles are stretched upward, which will not only not make the calves thicker, but will make them longer. If we continue to run on a treadmill with a slope of 0° after entering the jogging stage, the moment our feet land after being lifted off the ground, our knee patella will be greatly impacted.

3. Run at a moderate speed for 20 minutes to burn a lot of fat

After gradually accelerating, it is time to enter moderate-speed running. The time and intensity of moderate-speed running should be guided by a professional coach. If you can persist in moderate-speed running for more than 15 minutes, you can fully achieve the purpose of strengthening your body. During this stage, you must pay attention to maintaining body balance, bend your elbows and swing your arms back and forth at your waist, speed up your breathing rate, breathe actively, actively involve your abdominal muscles in breathing, look straight ahead, and keep your head straight.

Moderate-speed running is the stage for burning fat. After the first 20 minutes of exercise, the glycogen stored in the body has been broken down. At this time, if you continue to exercise at a high intensity, you will need to use the fat stored in the body to replenish your energy and achieve the goal of burning fat. At the same time, keeping the abdomen in a contracted state from the beginning of running is very helpful in shaping the abdominal muscles, and the effect will be obvious if you persist in doing so for a long time.

4. Slow down steadily for 10 minutes and gradually relax your body

At the end, you should gradually reduce your running speed from 8 km/h to 6 km/h, and then to 3 km/h. The slope should be slowly reduced from 30° to 10°, and this should last for about 10 minutes. The rapid reduction in speed will make the muscles of the whole body relax immediately. The sudden relaxation can only relieve fatigue temporarily. After the momentary relief, the soreness of the whole body will make your muscles become lifeless. At this time, the slope must be increased to ensure the tension of the motor nerves and the movement of the muscles. At the same time, walking on a 30° slope can maximize the stretching of the calf muscles and tendons on the calf, and the buttocks muscles are also involuntarily tightened and lifted as the treadmill rolls.

If you use a home treadmill in the right way, it can help you lose weight. Here we need to remind everyone that you should do some warm-up exercises before using the treadmill. If you exercise directly on the treadmill, it will cause muscle soreness. When using the treadmill, the speed should be gradually increased from slow to fast.