What are the ways to lose weight using a treadmill?

The treadmill is a type of sports equipment that we are all familiar with. The treadmill not only solves the problem of venue limitations for running enthusiasts, but is also no longer restricted by the weather. The treadmill allows us to perform running training indoors, thereby achieving the effect of exercising the body and also helping to lose weight. So what are some ways to lose weight using a treadmill? Here are some introductions:

1. Warm up before getting on the treadmill

You should do warm-up exercises before getting on the treadmill, otherwise it is easy to strain the thigh and calf muscles. Stretching the legs, squatting, stretching the muscles, flexing and extending the joints, etc. can increase the temperature of the muscles and make them softer. After getting on the treadmill, you should start with "dynamic" warm-up such as slow walking or jogging, and gradually increase the amount of exercise. This process usually takes 10 to 15 minutes. In addition, you should gradually slow down when getting off the treadmill to avoid dizziness and falling.

2. Don’t set the speed too fast

The first thing to do when using a treadmill is to understand your own exercise limits. If you don't have enough physical strength and the set speed is too fast, you will easily fall.

3. The amount of exercise should be appropriate

The time and intensity of exercise on a treadmill should be determined according to the purpose of exercise. If the purpose is to lose weight, the exercise time should not be too short or too long, 40 minutes is appropriate, otherwise it is easy to overdraw your physical strength.

4. Be sure to tighten your abdomen, chest, and waist and back muscles

It is also important to remind you that running is an aerobic exercise that involves the whole body. If you hunch your back or hold the handles all the time while running, it will not only fail to achieve the effect of exercise, but will also increase the pressure on the lumbar spine, which will cause lumbar muscle strain over time. Therefore, when exercising on a treadmill, you must tighten your abdomen, chest, and waist and back muscles.

5. Pay attention when using a treadmill

Do something distracting like watching TV while running. Many people like to watch TV while running, which will distract your attention and may cause injury if you are not careful, especially those who are not familiar with treadmill operation and those who exercise at a high intensity. If you feel bored, you can listen to some relaxing music while running. Studies have shown that music with a brisk rhythm can effectively improve exercise results and increase the fun of exercise.

Here we need to remind everyone that you need to wear sports shoes not only when running outdoors, but also when using a treadmill. At least choose lighter running shoes with softer soles. If you sweat while running barefoot, it is easy to slip. Wearing shoes when running can better protect the joints of the legs.