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跑步机一天跑多长时间好?跑步机一般跑多长时间?[多图]

yyzl 2016-4-16 16:56:08 跑步运动健身锻炼 我要评论(0)

跑步机跑步运动时间直接影响健身效果,因此对运动一定要有基本的时间要求,否则运动对健康可能是没有任何效果的。另外使用跑步机运动也有很多事项要注意的,掌握正确的运动方法才是最健康的健身方式,下面就来详细了解跑步机运动吧。

跑步机一天跑多长时间好?跑步机一般跑多长时间?(1)

1、持续时间

要想了解每次运动多久合适,首先就要了解运动对能量的消耗规则。在跑步运动的前20分钟,一般都只是使用身体里容易分解的能量,例如从食物中获得的部分能量,当这部分能量消耗的差不多了,才会逐渐分解脂肪能量,此时再回有健身的效果。因此,如果要想跑步机有运动效果,首先要做的就是将运动时间保持在20分钟以上,最好30分钟,然后再根据自己的体质情况逐渐延长运动时间。

跑步机一天跑多长时间好?跑步机一般跑多长时间?(2)

2、跑步速度

速度对跑步机运动健身效果也有较大的影响,所以控制好跑步速度也是很有必要的。最佳跑步健身速度男性和女性不同,一般情况下男性跑步速度控制在8-10km/h,女性跑步速度控制在6-8km/h,可以根据自己的实际情况适当的调节。

跑步机一天跑多长时间好?跑步机一般跑多长时间?(3)

3、注意事项

利用跑步机运动,一定要按照科学的运动方式来进行,否则会对身体造成不利影响。由于跑步机速度固定,因此需要提前做好热身运动,使肌肉和关节都活动开来。在上跑步机后,速度也需要逐渐提升,让身体有个适应的过程,在跑步运动结束后,需要逐渐的降低速度,也是为了给身体一个适应的过程。

跑步机一天跑多长时间好?跑步机一般跑多长时间?(4)

4、健康贴士

跑步时间不宜选择在饭前,或吃饭立刻跑步,最好选择在饭后1个小时之后。跑步时身体不宜过于负重,需要穿轻便舒适的衣服,鞋子也要求使用舒适的运动鞋。

跑步机一天跑多长时间好?跑步机一般跑多长时间?(5)

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