Warm up for 10 minutes and then start moving into motion
Time: 1st minute – 10th minute
Heart rate: (220-age) × 40%
Speed: 6 km / h – 7 km / h
Let’s go slowly for 5 minutes, then gradually transition to the state of striding fast, and the time for walking is also 5 minutes.
The main purpose of the stride is to make every muscle of the body participate in the movement through the large swing of the upper limbs and the movement of the thighs. Each nerve quickly enters the state of motion.
Jogging for 20 minutes to activate each muscle
Time: 11th minute – 30th minute
Heart rate: (220-age) × 40%
Speed: 8 km / h – 10 km / h
After about 10 minutes of warm-up, the body muscles were activated. When jogging, you must increase the gradient of the treadmill to about 10°. Many people will misunderstand that the exercise on the sloped treadmill will make the calf thick and the calf muscles will develop horizontally. In fact, on the contrary, due to the slope The reason is that the calf muscles are pulled up, not only will not make the calf thicker, but will make the calf become slender.
Running at medium speed for 20 minutes, burning a lot of fat
Time: 31 minutes – 50 minutes
Heart rate: (220-age) × 60%
Speed: 10 km / h – 12 km / h
If you can hold the medium speed running for more than 15 minutes, you can achieve the goal of physical fitness. At this stage, we must pay attention to maintain the balance of the body. Both hands bend the elbows to swing the arms back and forth between the waists to speed up the breathing rate. The breathing should be active, the abdominal muscles actively participate in the breathing, and the two eyes look straight ahead and the head is positive.
After the first 20 minutes of exercise, the glycogen stored in the body has been decomposed, and the medium-speed running is the stage of burning fat. At the same time, the abdomen that continues from the beginning of the abdomen is helpful for shaping the muscles of the abdomen.
After running for 10 minutes, the body starts to relax gradually
Time: 51st minute – 60th minute
Heart rate: (220-age) × 30%
Speed: 6 km / hour
At the end, the running speed should be gradually reduced from 8 km/h to 6 km/h to 3 km/h, and the slope will gradually drop from 30° to 10° for about 10 minutes.
The rapid decrease in speed will allow the muscles to relax immediately. Sudden relaxation can only temporarily relieve fatigue. After an instant relief, the body’s soreness will make your muscles become dead. This is guaranteed by the slope. The tension of the motor nerves and the movement of the muscles. At the same time, walking on the slope of 30° can also maximize the stretching of the calf muscles and the ribs on the calves, while the hip muscles also involuntarily follow the rolling of the running belt. Tighten and improve.
Running can also be run outdoors. Why do we need a treadmill?
The difference between treadmill running and road running: The most obvious difference should be wind resistance. The treadmill is placed indoors, the wind resistance is basically negligible, and to complete the same road running distance, you need your limbs to actively and forcefully push the body forward to resist the wind resistance and complete the target, so the road will be more laborious.
What is inappropriate for a treadmill to lose weight?
1, people with arthritis
If some people have arthritis, or if the ligaments of the feet have been damaged, or have had artificial joint replacement, due to the use of the treadmill, if you adjust to a higher frequency running mode, it will cause hip and knee joints. Even the repeated wear of the ankle joint, so for those patients who have problems with the original relationship, this way of running will aggravate the joint problems, so patients with arthritis should not use the treadmill. If you must use it, you can lower the frequency as much as possible.
2, patients with heart disease
If the treadmill’s speed is not well controlled, the patient will speed up the movement without knowing it. This will cause the heart’s load to gradually increase. In the event of an accident, it will pose a great threat to life. Therefore, in order to avoid this, it is best for patients with heart disease to take a walk outdoors, or to walk slowly, it is best not to use the treadmill.
3, patients with cervical spondylosis
Because running is a relatively monotonous exercise, it takes a long time to focus on a certain state, and visually ahead. For patients with lumbar spondylosis, if you run for a long time, it will lead to the neck or the back. Muscle tension, and running opportunities have a recoiling force on the spine, which may lead to increased symptoms in patients with cervical spondylosis.
4, people with osteoporosis
Some osteoporotic patients, or middle-aged and elderly people, are also vulnerable to ligaments due to reduced bone density. If you exercise on a high-intensity treadmill, it can cause sprains, or falls, and it is easy to have a fracture. Therefore, people with osteoporosis, it is best not to do strenuous exercise, you can go outside to jog and other activities