With the arrival of summer, weight loss has become a hot topic for many people. However, it is not easy to find a weight loss exercise that is both effective and body-friendly, especially for people with a poor exercise base. We would like to introduce you to an underrated aerobic exercise - climbing and walking, which is not only relaxing, but also very effective.
Advantages of climbing
Hill climbing, especially on a treadmill, is an excellent option for beginners and those with concerns about high-intensity training.
First of all, this exercise puts relatively little stress on the knees and other joints. Traditional running can easily put a lot of pressure on joints such as knees due to the impact of body weight. In contrast, when climbing and walking, the landing of each step is smoother and gentler, which greatly reduces the impact on the joints.
Secondly, the fat burning efficiency of climbing exercises is very high. In the same amount of time, a higher incline allows for a rapid increase in heart rate and more calories burned. Studies have shown that walking with an increased incline is more effective at increasing metabolic rate than running on flat roads, leading to faster fat loss. This is undoubtedly good news for lazy people who want to achieve rapid weight loss but don't like strenuous exercise.
In conclusion, hill climbing is not only friendly to beginners and people with less athletic ability, but also allows for a personalized workout experience by adjusting the slope and speed. Whether it's for healthy weight loss or building up your physique, climbing is a simple and effective option.
12-3-30 Challenge
In recent years, the 12-3-30 Exercise Challenge has become popular all over the world through YouTube and has become a new choice for many exercise enthusiasts to lose weight. The challenge was proposed by a well-known fitness blogger and its core idea is to set a 12% incline on a treadmill at a speed of 3 miles (4.8 km/h) for 30 minutes of walking.
This simple yet effective workout makes it easy for beginners to get started with, while also providing a viable workout for sedentary office workers.
The appeal of the 12-3-30 challenge lies in its lower physical impact than regular running – especially in the protection of the knee joints. By maintaining a steady walking speed, participants do not need to worry about excessive fatigue or sports injuries, which makes exercise more durable and more suitable for prolonged fat burning. Many participants reported that regular exposure to this challenge not only helped them lose weight, but also significantly improved their cardiorespiratory fitness and performance status.
In addition, the flexibility of this training is also one of the reasons for its popularity. Whether it's before waking up in the morning or after work, people can exercise on their own schedule. With simple operation, effective cardio can be done on a treadmill at home, without the need for complex equipment or special skills. For those looking for a highly effective and low-risk way to lose weight, the 12-3-30 challenge is undoubtedly an excellent choice.
Custom climbs
Hill climbing is admired by many people for its unique advantages, especially for those who want to achieve fat loss through aerobic exercise, but are worried about the burden on their joints. In order to achieve both effectiveness and personal safety in this sport, custom hill climbing has become a popular method. Adjusting the slope and speed according to your fitness and health condition will not only make the workout safer, but also greatly improve the effectiveness of the workout.
First, it is crucial to determine the starting slope and velocity. For beginners, it is advisable to start with a lower slope and a slower speed, for example you can set a slope of 3% to 5%, keep the speed at 3 to 4 kilometers per hour, and gradually increase as you get used to it. In addition, adjustments can be made according to your comfort and body reactions, and your body's reactions should be assessed after each training session and, if necessary, the slope or speed should be adjusted.
As your workout progresses, you can increase the incline and speed as you progress. If you feel good, you may want to increase the gradient by 1% and the speed by 0.5 km/h per week. This gradual improvement helps the body gradually adapt to the higher intensity of exercise, while also effectively avoiding sports injuries.
Finally, it's worth noting that everyone's physical condition and exercise tolerance are different. People with high blood pressure or heart disease should be more cautious when adjusting their exercise and should consult a doctor or professional trainer if necessary. With this personalized adjustment, climbing can not only be a highly effective fat loss tool, but also a sustainable and healthy lifestyle.
Safety and skills
When doing hill climbing, it is important to ensure safety and avoid injury.
First of all, choosing the right running shoes is the foundation. Running shoes should have good cushioning and support to protect your feet and knees from injury. Secondly, it is essential to warm up well before starting the climb. Warm-ups can include light stretching and walking to increase muscle temperature and circulation, thereby reducing the risk of strain during exercise.
When climbing on a treadmill, pay attention to gradually increasing the incline and speed to avoid sudden increases in load. For beginners, you can start with a lower incline and speed and work your way up to help your body adapt to higher intensities. At the same time, it is important to maintain proper posture. Keeping your back upright when climbing and avoiding excessive forward or backward leaning will help reduce pressure on your back and neck.
In addition, it is important to drink water regularly during exercise, especially when the temperature is high or if you exercise for a long time, as hydration can prevent dehydration and heat stroke. Finally, stretching after exercise should not be overlooked. After climbing training, proper stretching can help relax muscles, promote recovery, and reduce muscle soreness the next day.
By following the above tips, you can effectively protect yourself when doing hill climbing exercises and avoid common sports injuries, so that you can train happily and effectively.
Climbing exercises are not only effective in burning calories and helping you lose weight, but also improve your heart and lungs and strengthen your legs. Compared to running, climbing is much less stressful on the joints, and is suitable for those who feel strained or sensitive to the joints.
So, even if you're new to exercise, it's a great way to try this easy and effective way to start your weight loss journey with an enjoyable and healthy wholeheartedness. Let's embrace hill climbing, activate the vitality of life, and enjoy the happiness brought by health!
Would you like to try this new way of burning fat?