Precautions for burning calories by jogging on a treadmill

First of all, it is recommended to run 2 hours after eating. Finally, don't drink plenty of water before and during your run. After running, you need to continue walking for a while, and remember to rest.

Long-distance running doesn't make your legs thicker, and you're not practicing sprinting for speed. Do you see that marathon runners have big thick legs? The running legs are thick.

Be sure to stretch after running, and the specific stretching method can be keyworded "stretching after running". It is very detailed, and you can massage your calves and thighs when you have time, and you can also assist in slimming your legs. Whether you want to eat or not has nothing to do with running, it still depends on your lifestyle.

However, it is not recommended that you drink milk again after your evening run. Start running too much, step by step, high-intensity training will make your immunity decrease. Pure hand fighting, hope!

Don't push too hard, continue to maintain a certain amount of exercise every day, and don't increase or decrease at will.

Precautions for using treadmill jogging to burn calories:

1. Warm up your legs before exercising, such as jumping on the spot.

2. Eat less sugary foods before exercising, which will affect the body's calorie consumption.

3. Slowly adjust the speed of the treadmill after turning on the treadmill to avoid falling.

The treadmill is a good assistant for indoor sports, and it should be adjusted reasonably according to your own situation when using it.

It takes about 1 hour of exercise to burn calories to achieve the ** effect, and it needs to be consistent.

There must be enough time and the action must be standardized.

If you jog, you will consume 400 calories per hour; Consumes about 200 calories in half an hour. If you run fast, you will consume 552 calories per hour; It consumes about 250 calories in half an hour.

The number of calories burned by running is determined by three aspects: time, speed and weight, and the longer, faster, and heavier the weight, the more calories are burned.

Before running, you should warm up for about ten minutes (mainly slow walking), so as to better continue the next exercise, at this time the slope should be selected as 0, and the speed should be controlled at 4-6km h. Later, the speed is gradually accelerated, and the muscles of the whole body are slowly put into the exercise, at this time, the breathing should be adjusted slowly, the slope is adjusted to 3-6, and the speed is also adjusted at about 8km h.

Burning body fat doesn't start until half an hour to 45 minutes after moderate exercise, so be sure to control your time and speed when using the treadmill. It is best to set the time to 30 to 40 minutes, if you want to do other exercises, you can reduce the time, but it is better not to go less than 20 minutes.

When using a treadmill, be careful to warm up well in advance, and choose comfortable clothes and shoes. During exercise, it is necessary to do what you can to avoid damage to the body caused by improper exercise.

1.Slow walking: speed 4km h-6km talk about Lu H If you just want to walk slowly, then adjust the speed of 4km which Sun H-6km h is more appropriate.

Walking at this pace is generally more suitable for walking after meals and relaxing after exercise. In addition, if there are pregnant women at home, it is not convenient to go out with a slow belt, then adjusting the treadmill to this speed is very suitable for pregnant women to exercise.

Brisk walking: the speed of 6km h - 8km h 6km h 8km h speed is suitable for people who walk fast, this speed is most suitable for those who do not like to run, or just want to sweat but do not want to be too tired "lazy people", which can achieve the effect of fitness.

When setting up the treadmill, you need to choose the appropriate speed according to your actual situation, and the speed should not be too fast at the beginning. It should be slowly increased in posture and speed, and it is better to hold a uniform speed in Wei Zhihui.

You can run for one yard to two hours a day, and the speed can be about 6 kilometers. If you are a regular runner, you can choose 6 km to 10 km per hour.

If you stay at home during the holidays and do not adjust your diet, you may gain weight over time. Therefore, as soon as you have time, you should open your legs and exercise, and at the same time, you should control your mouth and cooperate with your diet, which requires a wide sample to achieve a better effect. So how to adjust your diet before and after running**?

What is good to eat before running?

It is very important to supplement a little food before running, you can choose to supplement warm foods, such as carrots, leeks, etc., because these foods can increase the body's basal metabolic rate, but don't eat too much, so as not to hit the stomach. In addition, carbohydrates can also be appropriately supplemented to avoid dehydration during exercise.

What is good to eat after a run?

After running, if you want your body to quickly recover your posture, you need to take nutrients from food and replenish energy, it is recommended to eat some fresh vegetables and fruits, and match a small amount of protein and fat food, but you should try to eat less high-fat and high-calorie Bijianyan food, such as nuts, cheese, etc.

Calculating calories burned while running requires knowing your weight, the speed of your run, and the time of your run.

The rough calculation is: running calories (kcal) weight (kg) distance (km) A 60kg girl can usually burn about 200 kcal by running for half an hour. The heavier you are, the more calories you consume.

Running for 60 minutes burns 352 calories. 40 minutes is about 300 calories.

go long – to run longer.

The longer you run, the more calories you'll burn. If you can't run for a long time, you may want to gradually increase your running time every other week. "In the beginning, one of the recommended options was to create a plan for adding five minutes at a time," says Bard Coets, an international athletic coach.

Those who are successful** can often maintain up to an hour of effective exercise time, which is nearly 50-100% more than the standard exercise time on a regular basis. But it's a slow process, so don't add more than 10% to your total mileage in a week.

go faster – to run faster.

Coates says that increasing the speed of your exercise can effectively burn calories in your body because you can run longer distances in the same amount of time. Maintain at a most comfortable pace for 10 minutes. Then gradually increase the speed every minute or close to a minute, accumulating five times (about 10 minutes).

Extend the acceleration interval over time, or increase the speed every two minutes, with one minute of jogging to be maintained.

go up – run higher.

More effort means more calories are burned. If there are three or four prominent hills within your living range, jog on those hills once a week. Or you can replace these hills with a treadmill:

A five-minute run-free run is equivalent to a two-minute run-with a slope angle of about 10°. As you gradually improve your physical fitness, you can increase the angle or duration.

go double – double your calorie consumption.

Start the second part of your exercise routine, such as doing some proper exercise immediately after you finish running. (Chat with your partner for fifteen minutes and do some simple exercises to get your heart rate back to normal.) By doubling the movement, "you're going to extend the time you can exercise effectively," Coates said.

Running on the treadmill for an hour can achieve the best purpose.

** is to do aerobic exercise, running is the best exercise.

For the first 30-35 minutes, sugar provides energy to the body to run, and after 30-35 minutes, the sugar supply is not enough, and fat is needed to provide sugar conversion energy. This is the time to burn off your fat. You can run to that point and fantasize about your fat cells bursting one by one, hehe.

Don't go too fast, running too fast on a treadmill can cause the most damage to your knees.

So a 40-minute run may be a bit short, and it is recommended that you run up to an hour.

Don't grow muscle? Are you a girl? Don't let your calves get thicker, it's very simple, as long as you finish every run, you can kick your legs forward on the treadmill for a few laps, and then get off the treadmill at the lower waist 50, press the left and right legs 50 times, and you will feel the tendons of the legs stretched.

Then the legs will be comfortable.

At night, before going to bed, you can roll down your calves with a rolling pin. It is also possible not to grow muscles.

Of course, you can** if you maintain a reasonable diet.