Precautions for weight loss during treadmill exercise

 　　Different speeds suit different groups

　　1. If you just want to walk slowly, it is recommended to do it at a speed of 4 km/h to 6 km/h. Slow walking is generally more suitable for relaxation exercises after exercise, or for pregnant women.

　　The speed of 2.6 km/h to 8 km/h is suitable for fast walkers. This speed is most suitable for those who don’t like running, or for “lazy people” who just want to sweat without getting too tired. Moreover, this speed is more suitable for jogging for people with poor athletic ability, and has a good effect on improving lung capacity.

　　A speed of more than 3.8 kilometers per hour is more suitable for people who exercise regularly. For people who urgently need to lose fat, it is best to reach this speed during aerobic running exercises. It should be noted that if your physical condition is not suitable for high-intensity exercise, do not choose to run at a fast speed. Please follow the instructions of your doctor or the advice of your coach. exercise。

　　Pay attention to the best when running heart rate

　　Heart rate is a data that you must always pay attention to when running. This data can directly reflect your exercise status and the results you can achieve.

　　1. There is a formula to calculate the optimal heart rate range for aerobic exercise: (220-age) × 60%/80%. For example, if you are 20 years old, then your optimal heart rate fluctuation for exercise is 120 to 160 beats per minute. In other words, running within this range is most conducive to fat burning and strengthening the cardiovascular system.

　　2. Never let your heart rate exceed your maximum heart rate when running. If it does, please slow down immediately and let your heart rate return to a normal rhythm.