On a treadmill, training at the same speed and slope will make us feel a little boring and lose motivation. In fact, treadmills can also achieve effective weight loss in an interesting way.
The role of exercise in weight loss is to burn more calories, either by increasing the intensity or lengthening the exercise time. The problem is that if the intensity is too strong, the runner will get tired easily. If it is carried out at a slow and steady speed, the weight loss effect will not be so obvious.
The solution is to change the speed. In a week, run 3-4 times for 20-30 minutes, and jog for more than an hour at other times.
Intermittent running
A study found that runners who jogged for 2 minutes at 3 minutes intervals were more likely to burn more calories than those who ran slowly and steadily. Moreover, the weight loss effect is better. Experts suggest that the ratio of fast to slow running speed is 1, 2 or 1 is appropriate. In other words, run fast for 30 to 60 seconds, then run at normal speed for one minute. It is more correct to choose a speed that can persist for 2-5 minutes, so that the training intensity of the speed will not be low, but it will not make you tired quickly. As the running body becomes familiar with this sport, you can gradually increase the running intensity and increase the proportion of fast running.
Hillside run
The greater the slope, the more calories burned. It sounds simple, but when you run or walk on a slope, your body will be tested more difficult.
Runners should assume that they are running on a hillside in the wild, not on a Treadmill home fitness, and should work hard to overcome slopes. This may mean that the speed will drop, but this is a good opportunity to strengthen your hips and legs.
The training effect can also be enhanced by adjusting the slope of the treadmill. For example, choose a period of 1-2 minutes to increase the slope by 2-4%, decrease the speed by 0.1 or 0.2, and then adjust the slope to 0°. time.
Run more when in good condition
Runners occasionally feel that they are in a particularly good condition within a few days. After running 5 kilometers, it feels like they have only run 2 kilometers. In this case, you might as well run for a while. For example, you can generally run for 30 minutes, but you can try to run for 45 minutes, which will consume more fat.
Don't discard other sports
Whether you are changing speed or strength, running is just a sport after all. Runners may wish to add some resistance training, more to the usual interval training and endurance training, stretching and other exercises to enrich the exercise mode and better coordinate. Whole body training.
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