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How long should you run on a treadmill
Basic Info
It depends on the purpose of your running.
1. People with the goal of reducing fat
It takes at least 30 minutes of training on the Treadmill to achieve results. Of course, it's not that 30 minutes or less is completely ineffective. In fact, from the first minute of running, fat is being consumed. Only in the first 30 minutes, this consumption is negligible, and most of the energy is provided by glycogen rather than fat. Therefore, running between 30 minutes and 1 hour is the most reasonable amount for weight loss.2. Target population for healthcare
There are also many runners of this type. Among them, there are people who train their cardiovascular function, those who prevent rebound after successful weight loss, and some middle-aged and elderly people. This group of people does not require a large amount of fat consumption, so a 20 to 30 minute run is sufficient.3. People who aim to warm up
Many strength trainers like to use running as a warm-up exercise. It is recommended to run for 5 to 10 minutes. Because the calories from running come from sugar in the early stages, and the energy for strength training is also provided by glycogen. So running too much affects the performance of strength training, and a few minutes is enough.More and more people like to exercise on a treadmill, but how to use a treadmill is a problem that many people think they know but don't understand. Now, let's learn the correct way to use a treadmill with Coach Xiao Pi.
By pressing legs, squatting, stretching muscles, flexing and extending joints, and moving the ankles, the temperature of muscles can be increased, making them soft and less prone to strain.
After getting on the treadmill, you should first walk and run slowly, continue with a "dynamic" warm-up, and gradually increase your speed. This process usually takes 10-15 minutes. When stopping running, you should also gradually slow down to avoid dizziness.
The time, intensity, and method of exercising on the treadmill should be determined based on the purpose of the exercise.
When running, the body burns energy in the order of sugar, fat, and protein. It only burns fat after jogging for more than 30 minutes, and protein starts to burn after 60 minutes.
Therefore, if the goal is to lose weight, the exercise time should not be too short or too long.
Error 3: Hold onto the handle while running.
Correct approach: Release your hands and swing your arms.
Running is not just a movement of the legs. Arm swings not only coordinate and maintain body balance, but also allow the upper body to participate in energy expenditure, while tightening the abdomen and chest, and tightening the muscles in the lower back.
Some people use Treadmills at home to run barefoot or only wear socks, which can cause unnecessary damage to joints such as knees and ankles due to the vibration of the treadmill. Sweating on the soles of the feet can also make them prone to slipping.
Socks lack the elasticity of sports soles and cannot replace sports shoes. So, it's best to wear jogging shoes when running. Jogging shoes are lightweight, with strong sole flexibility and good cushioning performance.
Running is a boring thing, and many people like to watch TV while running. Therefore, many people either look up or down while running, which can lead to counterproductive health damage in the long run; Of course, you can watch TV if you want, but it must be done while walking slowly.
Meanwhile, watching TV while running can easily distract you and even a slight mistake can lead to injury.
When someone runs, you will find that there is always a dull and thumping sound on the treadmill, which is the sound of the sole hitting the running belt directly;
The correct approach is to place the forefoot on the ground while running, and use the elastic force relief method of the arch of the foot to reduce the reaction force of the treadmill on the human body!
Increasing the slope and speed of the treadmill will increase the intensity of the exercise. Excessive slope during running for middle-aged and elderly people can increase damage to the knee joints, so it is best to exercise horizontally.
Fast running can consume more sugar, but it consumes less fat. Simply running fast is not beneficial for athletes who aim to lose weight.
Nowadays, many treadmills integrate additional items such as rowers, boosters, and bicycles, allowing people to exercise multiple areas such as cardiovascular function, upper and lower limb muscles, and lower back and abdominal muscles on the same device.
In addition, adding dumbbells and other training on the treadmill can exercise more muscle groups. However, it should be noted that this type of exercise is best done under the guidance of a professional fitness coach.
Additionally, there are some details to remind everyone not to practice walking backwards on the treadmill; It is best to replenish a certain amount of water every 15 minutes; Do not exceed 4 times a week, preferably one hour after meals;
Error 1: Run aggressively on the treadmill.
Correct approach: Warm up first.By pressing legs, squatting, stretching muscles, flexing and extending joints, and moving the ankles, the temperature of muscles can be increased, making them soft and less prone to strain.
After getting on the treadmill, you should first walk and run slowly, continue with a "dynamic" warm-up, and gradually increase your speed. This process usually takes 10-15 minutes. When stopping running, you should also gradually slow down to avoid dizziness.
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Error 2: Running time exceeds 60 minutes.
Correct practice: The recommended running time is 45-60 minutes.The time, intensity, and method of exercising on the treadmill should be determined based on the purpose of the exercise.
When running, the body burns energy in the order of sugar, fat, and protein. It only burns fat after jogging for more than 30 minutes, and protein starts to burn after 60 minutes.
Therefore, if the goal is to lose weight, the exercise time should not be too short or too long.
Error 3: Hold onto the handle while running.
Correct approach: Release your hands and swing your arms.
Running is not just a movement of the legs. Arm swings not only coordinate and maintain body balance, but also allow the upper body to participate in energy expenditure, while tightening the abdomen and chest, and tightening the muscles in the lower back.
Error 4: Wearing the wrong shoes or not wearing shoes.
Correct practice: Wear specialized jogging shoes.Some people use Treadmills at home to run barefoot or only wear socks, which can cause unnecessary damage to joints such as knees and ankles due to the vibration of the treadmill. Sweating on the soles of the feet can also make them prone to slipping.
Socks lack the elasticity of sports soles and cannot replace sports shoes. So, it's best to wear jogging shoes when running. Jogging shoes are lightweight, with strong sole flexibility and good cushioning performance.
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Error 5: Watching TV while running.
Correct approach: Listen to music.Running is a boring thing, and many people like to watch TV while running. Therefore, many people either look up or down while running, which can lead to counterproductive health damage in the long run; Of course, you can watch TV if you want, but it must be done while walking slowly.
Meanwhile, watching TV while running can easily distract you and even a slight mistake can lead to injury.
Error 6: There is an issue with the running method.
Correct approach: Consult the coach for the correct way of running.When someone runs, you will find that there is always a dull and thumping sound on the treadmill, which is the sound of the sole hitting the running belt directly;
The correct approach is to place the forefoot on the ground while running, and use the elastic force relief method of the arch of the foot to reduce the reaction force of the treadmill on the human body!
Error 7: Increase the slope and increase the speed.
Correct approach: Adjust the intensity according to your own situation.Increasing the slope and speed of the treadmill will increase the intensity of the exercise. Excessive slope during running for middle-aged and elderly people can increase damage to the knee joints, so it is best to exercise horizontally.
Fast running can consume more sugar, but it consumes less fat. Simply running fast is not beneficial for athletes who aim to lose weight.
Error 8: The treadmill is only used for running.
Correct approach: Some treadmills are multifunctional.Nowadays, many treadmills integrate additional items such as rowers, boosters, and bicycles, allowing people to exercise multiple areas such as cardiovascular function, upper and lower limb muscles, and lower back and abdominal muscles on the same device.
In addition, adding dumbbells and other training on the treadmill can exercise more muscle groups. However, it should be noted that this type of exercise is best done under the guidance of a professional fitness coach.
Additionally, there are some details to remind everyone not to practice walking backwards on the treadmill; It is best to replenish a certain amount of water every 15 minutes; Do not exceed 4 times a week, preferably one hour after meals;
Note: Friends with heart disease or high blood pressure should not use a Treadmill for heavy exercise, and indoor air should be maintained in good circulation.
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