Loose weight with treadmill

Treadmill noise becomes more and more small and easy to use. Computer-controlled feedback functions including heart rate, calories burned, speed, speed, as well as slope. Many types of products with a predetermined movement pattern, and even heart rate changes according to practitioners automatically change the speed and slope of the function. Of course, pet treadmills are the main reason is to improve the physical aspects of its high efficiency.

Research shows more than any other treadmill aerobic exercise equipment more calories. Wisconsin School of Medicine in the United States to a study carried out on the treadmill, step machine, stationary bike, rowing machine, cross-country ski machine and the effects were compared. Participants with different intensities in different instruments on the campaign, found that in cases of high intensity treadmill is the absolute winner in 1 hour and can consume 850 kilocalories, step machines and rowing lying out in the second, the first hour 700 kcal . In the low-intensity exercise, running machine is still champion, consumption of 550 kcal per hour, while the step machine consumption is 500 kcal.

Here’s how to effectively use the treadmill in order to achieve the above objectives, focus on consumption of fat and calories area.

1, reduced fat motor area

How to make full use of a treadmill to achieve fitness weight loss purposes? Calories to lose weight is actually greater than the caloric intake of a formula. If you can achieve a negative balance, body fat will be reduced. You must have heard of “reduced fat motor area,” saying that the maximum heart rate of 65-70% in aerobic exercise is the most suitable weight loss exercise intensity. According to this theory is very simple, in the medium and low intensity exercise, the body able to work to provide sufficient oxygen to the muscles for aerobic energy metabolism, and muscle in this condition can maximize the use of stored fat as a source of calories consumed course of the campaign. In contrast, high-intensity exercise, the body can not work the muscles in time to provide sufficient oxygen to support their metabolism, so the heat in the state be broken down using oxygen. Time consumption is mainly carbohydrate, fat accounted for only a small part. Of course, in any case, the body will not just burn fat or carbohydrates, from aerobic to anaerobic metabolism in a process of transformation. Therefore, if your campaign aims to burn fat, the “Fat Burn Zone” seems to be quite justified. WTA thin man

However, if we further explore the energy consumption of De Wen Ti O’clock will find that although low-intensity exercise in the consumption of high fat percentage, but the source of the heat consumption of long-term weight loss Bingbu the Xiaoguochansheng important influence. Remember, losing weight is a balance between caloric intake and consumption issues. Low-intensity exercise, although the proportion of fat consumed in a high, but high-intensity exercise the amount of fat consumed may be more practical, because the total energy expenditure was increased. WTA thin man

Therefore, you should exercise as much as possible to increase the heat consumption of a single top priority, which is the sustained negative balance of body heat the key. One study compared two groups of women aged 18 to 34 weight loss. One group of people with high-intensity exercise, another group with low intensity, the two groups the same diet. After 11 weeks of high intensity exercise group showed significantly decreased body fat levels, while low-intensity group no changes in body fat. Diet Original

In addition to high-intensity exercise can burn more calories than, its physical effects increase metabolic rate after exercise will continue for a period of time, thereby further promoting reduced fat effect.

2, reduced fat movement method

As the high-intensity aerobic exercise is weight loss and the best way to prevent the rebound, then it should be in motion as long as possible to keep it high intensity? Unfortunately, although to do so may be in unit time to maximize consumption of calories and fat, but the body can not persist long enough. So the short high-intensity exercise and low-intensity alternating recovery is the most feasible solution.

How do I know what my exercise intensity? There are two common methods to confirm the exercise intensity. The first is to measure heart rate, and the second is “self-assessment of strength rating” (RPE) to determine. Need to wear a heart rate monitor heart rate monitor, then use the “220 – age” formula budget out your target heart rate. For example, a 35-year-old who would like to use 65% of the intensity of exercise, then the calculation is (220-35) × 0. 65 = 120.

Although this method is widely used, but it has many shortcomings. The biggest problem is “220 – age” of maximum heart rate imprecise, the actual maximum heart rate for each person because of physical differences and the higher or lower than the calculated results. In addition, the physical condition the day of exercise, and even the weather will affect the heart rate. In contrast, RPE should be more practical and precise. RPE to exercise intensity is divided into different grades 1 to 20, 1 is doing nothing, 20 is extremely hard. In the movement you make based on their feelings to judge. We put on a treadmill exercise intensity simply divided into the following three classes: thin men and women’s tennis

1 – RPE 12 ~ 13, more easily, equivalent to 65% of heart rate, originality www.ssnn.net

2 – RPE 15 ~ 16, there is difficulty, representing 80% of heart rate. Diet Original

3 – RPE 17 ~ 18, very hard, equivalent to 90% of heart rate. Original www.ssnn.net

When you “level” intensity running, should be able to speak clearly side edge movement, but can not sing. In the “secondary” intensity to speak some effort, but effort can not be too high. You must be able to adhere to campaign for more than 20 minutes. “3″ intensity close to the extreme efforts, only persist 5 to 10 minutes.

“1″ campaign, designed to enhance endurance, high-intensity exercise to recover from the physical. “2″ campaign, an important objective is to improve the “lactate tolerance circles.” Muscle exercise in this intensity, will burn calories at the same time produces many by-products – lactic acid. Lactic acid after a series of chemical reactions can be transformed into heat again for the muscles to use, but when the production of lactic acid faster than the speed of transformation occurs accumulation of muscle fatigue quickly forced to reduce the intensity until it stops. “2″ intensity exercise can increase the capacity of the human body deal with lactic acid, so you can maintain a longer period of high intensity exercise. “Lactate tolerance community,” the increase, he is feeling very laborious exercise intensity would become more likely to stick with, you will burn more calories and fat, “3″ of exercise can also promote this process, and improve lower limb muscles, including gluteus, biceps femoris and the shape of the calf.

Treadmill weight loss is kind of the ideal exercise equipment, you can accurately grasp the speed, slope and time, whether you are a novice or experienced players are able to exercise according to their purpose of a set of specially designed exercise program. The following is a combination of the three types of exercise to lose weight for the target week program.

First day: a small low-intensity physical activity

Transferred to 1% treadmill gradient strength, “an”, jogging or brisk walking 40 to 60 minutes. You can not every day high-intensity exercise, muscles need to be adjusted to restore order to better fulfill its mandate.

The next day: speed exercises

Up to 1% of the slope, running or brisk walking 30 to 60 minutes. Every 5 minutes for a strength, “a” and “3″ alternately. With the strengthening of physical fitness, “3″ time should be extended accordingly. This means continuing to improve the body’s ability to burn calories.

On the third day: rest or relaxation exercises WTA thin man

You can complete the first day of rest or exercise content.

Fourth day: “lactate tolerance circles” practice

Slope of the treadmill up to 1% after warm-up to “2″ intensity running or brisk walking for 20 minutes. You may only be the beginning to complete a 20-minute practice, with the physical enhancement, you will complete 2 or 3 times 20 minutes of strength exercises. 5-minute recovery jog between the two.

Fifth day: rest, or relaxation exercises (with the first day)

DAY: Original www.ssnn.net practice slope

Slope of the treadmill set at 4%, with “2″ intensity running or brisk walking 1 minute. Then slope down to 2%, with “a” strength of running or brisk walking 1 minute. Increased again to 5% slope, with the “2″ intensity run or walk 5 minutes, then decreased to 2%, 1 minute to relax. The cycle until you reach 10% slope, and finally to 2% slope the end of 5 minutes to relax. When your physical fitness is improved. Need to increase the intensity, speed up, not with the slope to achieve. This exercise is very effective for strengthening lower extremity strength. Can also improve lower extremity muscle lines.

Seventh day: Closed

Whatever your aerobic fitness goals may be, use the treadmill will help. Reasonable use of this wonderful fitness tool, you will be able to achieve their objectives.

Reduce the risk of heart disease

High-intensity exercise can not only improve the level of fat consumption and physical energy, but also reduce the risk of heart disease. A Japanese study confirms the longevity, high-intensity running better than low-intensity walk to reduce the risk of coronary heart disease.

Calculation of energy expenditure

Most treadmills can display calorie consumption, but this figure is usually not accurate enough. The following is a simple method. If you’re in the “level” intensity exercise, each minute consumes about 3 to 5 kcal. Moderate consumption of 10 kcal per minute, while the consumption of high-strength 15 kcal. Of course, those of body weight training should also be taken into account. Greater weight, the more consumption.

Tags: aerobic exercise, energy consumption, Treadmill