Many people know that running every day is very helpful to lose weight. But running is easy to be affected by the venue and weather, and the weight-loss plan is easy to be disrupted. The emergence of treadmill has solved this problem. A treadmill can be set up at home to carry out weight-loss plans anytime and anywhere. But using the treadmill to lose weight also needs to master certain skills, we must understand the essentials and learn the correct running posture, otherwise not only can't run out of the S-shaped body, but will make the calves become more and more thick.
Key points of treadmill weight loss:
1. Eat something before use.
Exercise on an empty stomach is easy to cause sports anemia. Drink a glass of juice or eat a banana before exercise, which can make you exercise vigorously, but don't eat junk food, such as doughnuts.
2. Warm up before you run.
When we have PE class since childhood, the teacher will let us do a warm-up exercise first. Although many people are perfunctory when they do warm-up exercise, it can not deny the importance of warm-up exercise. Warm up before exercise to prevent muscle strain during exercise. Therefore, before each run, you should stretch the leg muscles to make the calf reach the best condition, and then exercise.
3. Land on the heel first.
Many people choose to land on their feet first when running, which is actually a wrong way. If the foot lands on the ground first, it's not hard and easy to run, but it will make the calf stronger. So if you want to have slim calves, remember to run with your heels on the ground and your forefoot on the ground.
4. Jogging is better for weight loss.
What do you think is the better way to lose weight than jogging? If you choose to run fast, you are wrong. Although fast running can quickly consume the body's heat, it will bring a burden to the calf, accelerate the growth of calf muscles, and easily make the calf thicker. In fact, when we are running, the time when we really start burning fat is half an hour after continuous exercise, so choosing jogging for 30 minutes or more is the most effective way to lose weight.
5. Pay attention to the best heart rate when running.
Heart rate is a data that must be paid close attention to when running. This data can directly reflect your exercise state and the effect you can achieve. There is a formula to calculate the optimal heart rate range of aerobic exercise: (220 age) × 60% / 80%. For example, if you are 20 years old, a heart beat of 120 to 160 beats per minute is your best exercise heart rate fluctuation. That is to say, if you keep running in this range, it will be most beneficial for fat burning and cardiovascular system strengthening. In addition, don't let your heart rate exceed your maximum heart rate when running. If it exceeds your maximum heart rate, please slow down immediately and let your heart rate return to normal rhythm.
6. Stretch after the run.
After running, don't stop for a rest immediately. Do some stretching. Stretching can not only relieve muscle tension after running, avoid muscle tension, but also effectively maintain leg shape. Although this step seems to be dispensable, it is actually of great use, so it must not be ignored.
7. If it is to reduce fat and exercise treadmill, you can cooperate with abdominal strength training during the exercise, such as lying on your back and sitting up.
8. Treadmill weight loss is not a day or two can see the effect, to cooperate with other outdoor aerobic exercise, in the usual to pay attention to reduce the intake of high fat food, smoking friends to reduce the number of smoking during the exercise.
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