How much time to run on a treadmill a day
If you insist on running on the treadmill for an hour every day and master the correct exercise methods and good eating habits. Then, there will be some slight changes after a week, a certain weight loss effect can be achieved in a month, and a healthy body can be maintained for a longer period of time. Therefore, as long as you are not genetically obese, you can successfully lose weight through systematic and scientific treadmill exercise.
Next, the treadmill expert “Lazy Snail”, who signed up for our treadmill business, will bring us an efficient weight loss machine running a training course. It only takes 30 minutes, and the weight loss effect is amazing.
This 30-minute machine running class is divided into two main parts. During the training process, the rest and recovery time can be extended, and the speed or slope can be appropriately reduced. Again, step by step is the kingly way. Warm up fully before the official start of training to prevent injuries, and don’t forget to stretch after the end to avoid running out of thick calves.
The first part consists of jogging and sprinting. The jogging state refers to the ability to talk normally during the running process, and sprinting refers to the speed at which you can run forward with all your strength.
The second part is slope training, which allows you to quickly increase your heart rate at a low speed. It seems simple, but it is difficult to do.
This machine running training course combines high-intensity interval sprint training and climbing exercises. If you can control it, your fat structure will change and improve, and the fat-burning effect will continue automatically after the training.
Machine running can quickly burn fat. To achieve the best results, diet control is also required to achieve the best results in weight loss. Otherwise, it is easy to rebound, and the result may be more weight loss. Introduce the following four-step daily training and diet plan to help you fully complete the “weight loss plan”.
First step
Record your own initial weight. Choose an auspicious day (such as the first day of the new year), stand on the scale, and record your weight at that time in a notebook or mobile phone. Stand up on the same day of the week and record your latest weight. The purpose of this is to monitor the effect of weight loss, and at the same time give yourself enough psychological hints and motivation.
Second step
Calculate the calories burned per day. Simple estimates of daily calorie expenditure are based on the formula presented by Debra Wein, American Nutritionist, and Certified Strength and Conditioning Specialist.
The daily calorie consumption value of an adult female is approximately equal to 655+(9.6x body weight in kg)+(1.7x height in cm)-(4.7x age).
The daily calorie consumption value of an adult male is approximately equal to 66+(13.7x body weight in kg)+(5x height in cm)-(6.8x age).
Take a person with a weight of 60kg as an example, a height of 168cm, and an age of 35 years. Then, the value of calories consumed per day is approximately equal to:
66+(13.7×60)+(5×168)-(6.8×35)=1490 calories.
With this value, your exercise goals will be clear.
Third step
Know and adjust your daily calorie intake accordingly. To achieve weight loss, you need to consume 250 to 500 calories less than you consume each day. If you can do it, you can lose 2-4 patties per month without increasing your consumption.
the fourth step
Run on a treadmill for 60 minutes a day, six days a week. According to the Harvard Health Newsletter, a man weighing 84kg who runs on a treadmill at a speed of 12km/h for 60 minutes can consume 1110 calories. If the speed is reduced to 8.4km/h, and other conditions remain unchanged, 800 calories can be consumed, and the calorie value that can be consumed at a speed of 5.6km/h is 356 calories.
In other words, if he insists on running six days a week, he can consume 6660 calories a week, insisting on jogging can consume 4800 calories, and even walking can consume 2136 calories.
If you don’t have a full 60 minutes of running, jogging, or walking on the treadmill one day, you can cut it into several segments and complete it that day. For example, get up and run for 30 minutes in the morning, and continue to run for the remaining 30 minutes before going to bed at night. In short, we must insist on exercising.
Written by: JOYEN
The Exporter and Manufacturer of Fitness Equipment since 2003
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