It is easier to use a treadmill without slope than to run on the flat ground, because there is no wind resistance, and the electric treadmill can help you exercise instead of pushing and pulling yourself with your body.
To improve the challenge of treadmill exercise, we can consider the slope.
In every treadmill exercise, using ramps is a good way to increase calorie burning and exercise muscles.
The slope of most treadmills is set between 0.5%- 15%.
If we increase the slope of the treadmill by 3%-5% and increase the slope, we will burn more calories even when walking fast.
However, if we continue to increase the inclination, although we will increase the intensity, we will shift from aerobic exercise to anaerobic exercise, and aerobic exercise is mainly to achieve a heart rate of about 70% of the maximum heart rate, with the goal of entering the range of burning fat, and losing weight will be more effective.
The number of calories consumed by each person depends on their weight and other physical characteristics. Heavier people naturally consume more calories than lighter people because they have more weight to move.
Matters needing attention
Using the treadmill to exercise can reduce the risk of knee and hip injuries, because increasing the inclination of the treadmill can increase strength without increasing the pressure on the joints of the body, and can stretch the achilles tendon and calf, which is beneficial to people with foot problems such as plantar fasciitis.
However, running on an inclined plane will aggravate low back pain, so people who feel pain in this area should reduce running on an inclined plane, but if they strengthen their back muscles, they can gradually increase running on an inclined plane.
It is found that when the treadmill inclination increases by more than 3%, the resistance on the legs will reach 25%.
This will lead to the fact that running on the treadmill is more likely to cause damage to the joints of the body than running outdoors. If you run on a small slope of 2%, you can increase the intensity of exercise by reducing the pressure on your joints, which will consume more calories than running on the flat ground.
Losing weight has little to do with the slope of the treadmill. The slope of the treadmill is adjusted according to everyone's running comfort, and weight loss is related to aerobic exercise.
If you choose to run on the treadmill to lose weight, the slope of the treadmill is not directly related to weight loss, and the slope is adjusted to the appropriate exercise comfort. Personally, I suggest that others install a treadmill with the best natural slope and no need to adjust.
What you need to do to lose weight is aerobic exercise. Jogging is one of my favorite sports. I really don't jog to lose weight. Just exercise. Many friends asked me why I lost weight.
Aerobic exercise is a combination of oxygen and fat, which will produce carbon dioxide, water and nutrients needed by human body. This chemical reaction will complete the effect of consuming fat and losing weight.
Therefore, when choosing a treadmill to lose weight, the most important thing is to insist on aerobic exercise and running for a certain period of time.
1, increasing strength training can make running more efficient and protect joints from pain. Running slope training on the treadmill will generally be 1-2 times a week, depending on the individual plan. At the beginning of slope training, it is necessary to find a suitable speed and slope. Let's start with a quick walk, with a speed and slope of 5, step by step. Exercise schedule 2. It is suggested that the time of an exercise should not be less than half an hour, and it is best to reach 40-60 minutes. This will achieve an optimal exercise effect. The length of ramps in many running competitions is 5- 10 km, and 40-60 minutes is just suitable for training time. Slope running training can be arranged like this. On the treadmill, start with a brisk walk on a high slope and warm up for 10 minutes. Then adjust the change of speed and slope to your suitable training intensity for 40 minutes. slanting
For the sake of your joints, it is recommended not to have a slope when running, but if you want to have resistance, it is recommended to walk slowly on the slope, which will protect your knee joint.