Aerobic exercise can help you effectively reduce fat, take treadmill running as an example, are you running correctly?
Generally, fitness is divided into two categories: anaerobic exercise and aerobic exercise. Weightlifting, muscle strengthening training, short-distance running, and 100-meter swimming all belong to anaerobic exercise.
Slow jogging on a treadmill, long-distance running outdoors, elliptical machines in a gym, stationary bikes, spin bikes, and swimming at a constant pace are all aerobic exercises.
The treadmill is the most commonly used form of aerobic exercise, which is deeply loved by everyone. Today, let's talk about how to do aerobic exercises to help you effectively reduce fat.
First, let's take a look at the basic knowledge of aerobic exercise.
As everyone knows, aerobic exercise. Many people start with weight loss. In fact, aerobic exercise can reduce weight because in different stages of aerobic exercise, we can lose fat, water, and muscle.
Our goal is to lose body fat while preventing muscle loss. To achieve this goal, we first need to understand the concept of aerobic exercise.
Aerobic exercise is a physical exercise performed when there is sufficient oxygen supply, that is, during aerobic exercise, when the oxygen we inhale is sufficient to meet the body's needs.
Aerobic exercise intensity is not high, it is rhythmic and continuous exercise, the continuous exercise time should not be less than 30 minutes, and the exercise intensity should reach 60%-80% of the maximum heart rate.
Let’s teach you a method for determining whether you are in an aerobic state, ‘Measuring heart rate’. During exercise, we can use exercise equipment or fitness trackers to monitor heart rate. When the heart rate stays around 150 beats per minute, we are in an aerobic state.
In the first 30 minutes of aerobic exercise, our body gets energy through glycogen stored in the body.
After 30 minutes, the glycogen is exhausted, at this time, the oxygen we inhale reacts with body fat to produce energy, and this energy provides energy for the body.
When aerobic exercise time is too long, the body's fat cannot be fully oxidized, and protein will be used to provide energy, and the source of protein comes from breaking down muscle.
Summary: For fat-reducing aerobic exercise, it is recommended that each exercise should not be less than 30 minutes, and should not exceed 60 minutes.
Next, let's take treadmill running as an example to see how to do scientific treadmill running.
The treadmill is one of the most popular fitness equipment in the gym. Because the treadmill's running belt has a better cushioning function, it can reduce the impact during exercise, so many people like to use the treadmill for exercise.
But in the process of exercise, we are dynamic, especially for beginners, the correct posture is very important, which can reduce unnecessary injuries.
1Start the treadmill
Before starting the treadmill, stand with your feet apart and on either side of the running belt, holding the handrails with your hands, after starting the treadmill, first step onto one foot, and then step onto the other foot.
How to start walking slowly. If you cannot maintain balance, you can hold the handrails with your hands, do not hold them too tightly, at the same time, the foot moving forward should use force to push back the running belt.
When you gradually master the balance, you can let go of your hands and slowly move your arms to maintain balance.
2Treadmill running technique
When running, the heel lands from the outside, then quickly transitions to the inside, and then to the forefoot, and then the forefoot leaves the ground.
Throughout the process, the soles of the feet should not exert force downwards, and the foot-ground contact process is like ‘rolling’, which can reduce the impact on the foot.
When moving your arms, relax your shoulders, hold your hands in a half-hand position, bend your elbows, using the shoulder joint as an axis, move your arms forward and inward, until it approaches the chest height, and when moving your arms back, your hands should approach your hips.
When running, the step length should be moderate, too large or too small will affect the exercise performance, pay attention to the breathing frequency, adapt to the running frequency.
