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What are the ways to lose weight on treadmills? Weekly weight loss plan

 The first day of treadmill weight loss: small exercise volume and low intensity



　　 Adjust the incline of the treadmill to 1%, the intensity is "level one", and jog or brisk walking for 40-60 minutes. You can't do high-intensity exercise every day, muscles need to adjust and recover in order to better complete the task.


　　Treadmill weight loss method the second day: Variable speed exercises


　　 Raise the slope to 1%, run or walk quickly for 30-60 minutes. The intensity is changed every 5 minutes, and "level 1" and "level 3" alternate. With the strengthening of physical fitness, the time of "Level 3" should be lengthened accordingly. This means continuously improving the body's ability to burn calories.


　　Treadmill weight loss method the third day: rest or relaxation exercises


　　 You can take a complete rest or practice the content of the first day.


　　Treadmill weight loss method Day 4: "Lactic acid tolerance" exercise


　　 Raise the incline of the treadmill to 1%, and run or walk briskly for 20 minutes at a “level 2” intensity after warming up. At the beginning, you may only be able to complete a 20-minute exercise. As your physical fitness increases, you will complete two or even three 20-minute intensity exercises. Jog for 5 minutes between the two to recover.


　　The fifth day of treadmill weight loss: rest or relaxation exercises (same as the first day)


　　 Adjust the incline of the treadmill to 1%, the intensity is "level one", and jog or brisk walking for 40-60 minutes. You can't do high-intensity exercise every day, muscles need to adjust and recover in order to better complete the task.


　　The sixth day of treadmill weight loss: incline exercises


　　 Set the treadmill incline at 4%, and run or walk briskly for 1 minute at a "level 2" intensity. Then lower the slope to 2% and run or walk briskly for 1 minute at "level 1" intensity. Raise the slope again to 5%, run or walk for 5 minutes at "Level 2" intensity, then drop to 2%, and relax for 1 minute. Repeat this until you reach a slope of 10%, and finally relax with a slope of 2% for 5 minutes. When your physical fitness is improved. When you need to increase the strength, use faster speed instead of slope. This exercise is very effective for strengthening the strength of the lower limbs. It can also improve the lines of the lower limb muscles.


　　The seventh day of treadmill weight loss: rest


　　 7 days a week, at least 5 days of exercise, so that one month later, you can see obvious results. There is no problem with losing 10 pounds!


　　 According to the one-week plan for the above treadmill weight loss method, there are many successful cases of weight loss, so fat people who want to lose weight should act quickly.

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