Treadmill For Fitness

 

7.5~8km/h is enough

 

Generally, when running on a treadmill, 8km/h is enough.

Of course, some people may think this is a bit fast, so you can adjust it to 7.5km/h.

 

The speeds between these two speeds are also fine.

Of course, this is the speed of jogging at a constant speed.

 

We can usually prepare for 40 minutes before running.

 

First, warm up with a 5-minute brisk walk, then jog at a constant speed for 30 minutes, and then continue walking for 5 minutes after the end.

This speed arrangement is also more in line with the physical strength and structure of the human body.

 

Variable speed running burns more fat

 

The speed mentioned above is the speed of jogging at a constant speed, but now we can generally choose variable speed running in order to lose fat faster and more effectively.

 

Variable speed running is actually divided into several stages. First, we need to warm up with an 8-minute brisk walk, and then start variable speed running.

 

Variable speed running changes speed every minute. In one minute, the first 30 seconds are 7.5 km/h, the middle 20 seconds are 11 km/h, and the last 10 seconds are the fastest 14 km/h.

 

This cycle lasts for 30 minutes. After stopping, you can walk slowly for a few minutes. This variable speed running has a very good fat burning effect.

 

Stretch after running

 

Whether it is variable speed running or constant speed running, we'd better stretch our arms and legs after running.

During running, the human muscle layer reacts and generates a lot of lactic acid.

Stretching is conducive to the metabolism of lactic acid to prevent lactic acid accumulation and muscle soreness.

After running, the whole body is still in a "burning" state.

At this time, stretching the arms and legs is most conducive to shaping.