Using the slope of the treadmill can fully mobilize large muscle groups to participate in the exercise to burn more calories. The study found that walking exercises on the slopes of a treadmill consume 1 times the amount of calories burned during the walking exercise. It's 3 times that of normal exercise. If you don't like to exercise for 20 minutes on the slope at one go, try intermittent exercise.
The specific method of practice is: use a steep slope to walk for 1-2 minutes and then take 5 minutes without slope, so as to allow yourself to rest and then repeat.
Do not hold the handrail of the treadmill
Many people either hold the crossbar of the treadmill or hold the armrest on the side while running. Although this can help the body maintain balance, it is best not to do so. Grabbing the handrail during the exercise is not the leg doing the work alone but the strength of the arm at the same time, which reduces the intensity of the exercise and reduces the calorie consumption. If you have a habit of relying on handrails, you can reduce the intensity of walking before you fully adapt to your body and gradually increase your walking intensity.
Use intermittent speed exercises
Similar to intermittent exercise on a slope, this type of exercise not only increases the body's intensity of exercise on the treadmill, but also allows the body to continue to burn calories after exercise.
The specific exercise method is to walk or run for 3 minutes at a normal speed and then run it at a faster speed for 30-60 seconds. It is advisable to breathe after the end of the sprint. Then slowly return to normal exercise speed, practice 3 minutes and then repeat the above process.