With exercises on treadmill, housewives can increase physical strength and lose weight effectively. To make each minute of exercise more valuable, housewives also need to apply some exercise methods to achieve the set goals as desired.
Take advantage of pre-installed mode
Programs such as fat reduction (Fat Burn) or mountain climbing (Hill) are designed to automatically change speed and slope. The use of these regimes forces the body to adapt continuously, reducing energy saturation.
When the treadmill automatically adjusts the intensity, it will help muscle groups work more flexibly, as well as achieve high calorie consumption throughout the workout.
Applying HIIT method
Instead of running slowly for a long time, try alternating 1 minute of fast running and 2 minutes of slow walking, repeating from 8 - 10 cycles. High-intensity training method (HIIT) not only burns calories strongly during training but also creates a heat excess effect (EPOC), helping the body burn energy effectively in each workout session. This is the optimal solution for housewives who want to lose weight and burn calories quickly.
Adjust the slope, increase muscle pressure
Increasing the slope from 1% to 3% will help simulate actual resistance and reduce impact on the knee joint. The higher the slope, the heavier the thigh and buttock muscles exercise, helping to burn calories from 15 - 25% compared to running on a flat surface.
However, housewives should also note that they should not cling to the handrail when running downhill, as it can significantly reduce pressure on muscles as well as misalign the movement posture.
Heart rate control
While exercising with a treadmill, housewives also need to monitor and maintain a maximum heart rate of 60-70%. If the heart rate is low, the body is not stimulated enough to consume excess fat; if the heart rate is high, exercisers will quickly become exhausted and endanger their health.
Monitoring these indicators on a machine or smartwatch will help exercisers adjust the running speed to suit their physical condition, ensuring a safe workout and bringing the best results.
