Use a Treadmill to lose fat
Everyone on earth knows that running can lose weight, and a treadmill is a powerful tool for efficient fat loss. But how to use the treadmill to effectively reduce fat is really not what everyone can do it.
Generally speaking, the heart rate of a normal person is between 60-90% of the maximum heart rate when running. If you want to achieve the effect of burning fat, you must reach between 75-90% of the maximum heart rate. In addition, the running time is controlled at about 30 minutes.
The formula for maximum heart rate:
Boys: 220-age
Girls: 226-age
Common ways for treadmills to monitor heart rate include hand-held heart rate, wireless heart rate chest belts, heart rate bracelets, heart rate watches, heart rate earphones, etc. During the running process, you must monitor your heart rate changes in real-time. On the one hand, you can maintain your exercise intensity, and on the other hand, you can ensure the safety of your exercise.
Next, develop different treadmill training plans and courses according to everyone’s exercise level, and you can exercise according to your own situation.
1. Courses for Beginners
Time: 20 minutes
Frequency: 3-4 times/week
Course duration: 3-4 weeks
Warm-up: 2 minutes, 0% slope, 1.6km/h speed; 2 minutes, 0.5% slope, 2.4km/h speed.
Section 1: 30 seconds, slope 1.5%, speed 3.2km/h
Second stage: 30 seconds, slope 1.5%, speed 4.1km/h
Section 3: 30 seconds, slope 1.0%, speed 4.8km/h
Section 4: 30 seconds, slope 0.5%, speed 5.6km/h
Fifth stage: 30 seconds, slope 0.5%, speed 6.4km/h
Sixth stage: 30 seconds, slope 0.5%, speed 5.6km/h
Seventh stage: 30 seconds, slope 1.0%, speed 4.8km/h
Section 8: 30 seconds, slope 1.5%, speed 4.1km/h
Repeat the above running content (1st to 8th paragraphs) for a total of 5 times
Cool down: 2 minutes, 0.5% slope, 3.7km/h speed; 2 minutes, 0% slope, 2.4km/h speed.
NOTE: Your target heart rate for warm-ups and cool-downs should be between 55-65% of your maximum heart rate; for a real run, your heart rate should be between 65-75% of your maximum heart rate.
2. Courses suitable for advanced runners
Time: 30 minutes
Frequency: 4-5 times/week
Course duration: 3-4 weeks
Warm-up: 2 minutes, 1% slope, 3.2km/h speed; 2 minutes, 1.5% slope, 4.8km/h speed.
Section 1: 30 seconds, slope 2.5%, speed 6.4km/h
Second stage: 30 seconds, slope 2.5%, speed 7.2km/h
Section 3: 30 seconds, slope 2.0%, speed 8.1km/h
Section 4: 30 seconds, slope 1.5%, speed 8.9km/h
Section 5: 30 seconds, slope 1.5%, speed 9.7km/h
Sixth stage: 30 seconds, slope 1.5%, speed 8.9km/h
Seventh stage: 30 seconds, slope 2.0%, speed 8.1km/h
Section 8: 30 seconds, slope 2.5%, speed 7.2km/h
Repeat the above running content (1st to 8th paragraphs) for a total of 8 times
Cool down: 2 minutes, 1.5% slope, 6.1km/h speed; 2 minutes, 1% slope, 4.1km/h speed.
NOTE: Your target heart rate for warm-ups and cool-downs should be between 55-65% of your maximum heart rate; for a real run, your heart rate should be between 75-85% of your maximum heart rate.
3. Courses suitable for advanced runners
Time: 40 minutes or more
Frequency: 4-5 times/week
Course duration: 3-4 weeks
Warm-up: 2 minutes, 2% slope, 5.3km/h speed; 2 minutes, 2.5% slope, 7.9km/h speed.
Section 1: 30 seconds, slope 3.5%, speed 10.5km/h
Second stage: 30 seconds, slope 3.5%, speed 11.3km/h
Section 3: 30 seconds, slope 3.0%, speed 12.1km/h
Section 4: 30 seconds, slope 2.5%, speed 12.9km/h
Fifth stage: 30 seconds, slope 2.5%, speed 13.7km/h
Sixth stage: 30 seconds, slope 2.5%, speed 12.9km/h
Seventh stage: 30 seconds, slope 3.0%, speed 12.1km/h
Eighth stage: 30 seconds, slope 3.5%, speed 11.3km/h
Repeat the above running content (1st to 8th paragraphs) for a total of 10 times
Cool down: 2 minutes, 2.5% slope, 9.1km/h speed; 2 minutes, 1% slope, 64.1km/h speed.
NOTE: Your target heart rate for warm-ups and cool-downs should be between 55-65% of your maximum heart rate; for a real run, your heart rate should be between 80-90% of your maximum heart rate.
In addition, HII training on the treadmill is also a high-intensity exercise, which can effectively reduce fat.
Written by: JOYEN
The Exporter and Manufacturer of Fitness Equipment since 2003
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