Can treadmill running help you lose weight?

Running is a sport that each of us has done. Many friends who like to be active often go running outdoors in the morning. Some friends also like to use running as a way to exercise their bodies, which can also achieve the purpose of losing weight. Nowadays, many people are busy at work during the day and have no time to run, so they buy treadmills at home and do running training at home. So, can treadmill running help lose weight?

1. From the 1st to the 10th minute, enter the exercise state by warming up on the treadmill for the first 10 minutes. The treadmill slope is 0° and the speed is 4~6km/h. After getting on the treadmill, walk slowly for 5 minutes, then gradually transition to brisk walking, also for 5 minutes. The purpose is to get every nerve in the body into motion through the movement of the thighs and large swings of the upper limbs; every muscle in the body is involved in the exercise.

2. From the 11th to the 30th minute, jog on the treadmill for 20 minutes to activate every muscle in the body. Adjust the treadmill speed to between 6 and 7 km/h. The slope is between 0° and 10°. After the 10 minutes of warm-up, the body muscles are activated. Then jog for another 20 minutes to make every cell in the human body ready to go; every nerve is in an excited state. During this stage, the glycogen stored in the body is consumed in large quantities, waiting for the next profuse sweat to fully burn fat. At this time, be sure to adjust the slope of the treadmill to 10°. Due to the slope of the treadmill, the calf muscles are stretched upward during exercise, making the calves more slender.

3. From the 31st to the 50th minute, run at a moderate pace for 20 minutes to burn a lot of body fat. Adjust the treadmill speed to above 7km/h and the slope to 0°~10°. After the gradual acceleration in the previous step, it is now time to enter the medium-speed running. Now is the stage of burning a lot of fat. After the first 30 minutes of treadmill exercise, the glycogen stored in the human body has been exhausted. At this time, continuing with high-intensity exercise requires the consumption of fat in the human body to replenish physical energy. You seem to be able to feel how refreshing it is to see the fat slowly seeping out from the skin of the thighs, abdomen and even arms! During this stage, you should pay attention to maintaining body balance, with your head facing forward and torso upright, your eyes looking straight ahead, your fists clenched at your waist and swinging your arms back and forth, and speeding up your breathing rate.

4. From the 51st to the 60th minute, steadily decelerate on the treadmill for 10 minutes, gradually relaxing your body, with the treadmill speed at 4 to 6 km/h. The treadmill slope was slowly reduced from 30° to 0°. In the ending part, you should gradually reduce your running speed from fast to slow, gradually transitioning from sprinting to jogging, then to fast walking, and slow walking until you stop. Lasts about 10 minutes in total. The rapid reduction in running speed will cause the body's muscles to relax immediately, which can only temporarily relieve fatigue and often cause body aches afterwards. At this time, it is necessary to ensure the tension of the muscle motor nerves by increasing the slope. At the same time, walking on a 30° slope can maximize the stretching of the tendons and muscles in the calves, while the hip muscles are involuntarily lifted and tightened as the treadmill rolls.

Through the above introduction, we can know that treadmills can achieve the effect of weight loss, but if you want to achieve better results, you also need to master the ways and methods. When training with a treadmill, you should set it according to your personal physique. You can start from slow and then fast. Each exercise must be persisted for at least one hour to achieve the ideal effect.