Among the training tools, the mountaineering machine is an effective training tool. Generally speaking, the mountaineering machine mainly trains the muscles of the legs. Regular exercise can make the muscle lines of the legs more tangible, but many people do not Know how to use the climbing machine. So, what is the best and most correct way to use a mountain climbing machine? Let’s take a look.
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How to use a mountain climbing machine
1. To start, stand on the mountain climber and select the desired option on the menu. Most climbing machines have a manual setting, or you can choose a program to run on. Typically, you can enter your age and weight to estimate the number of calories burned during exercise.
2. Move the legs up and down according to the prescribed rhythm, and drive the foot pedal downward, but do not go all the way down to the ground. It is recommended that you keep your grip on the handles to avoid falling. The handlebars can be used to monitor your heart rate to help you stay at the right intensity.
3. Climbing machines are easy to use, help prevent cardiovascular disease, and usually have less impact than jogging outdoors. They are generally harder than other cardio machines. A 68kg person can burn more than 300 calories in half an hour, about 175 calories by walking.
Benefits of mountain climbing machines
1. Effective weight loss at low speed
When exercisers exercise on a mountaineering machine at an incline angle of 16% and a speed of 3 miles/hour, they can achieve the training effect of a platform treadmill at a speed of 6 miles/hour. This shows that fitness on a mountaineering machine The user does not need to increase the speed, but can effectively increase the heart rate to achieve fat consumption. When a user uses a treadmill to exercise and wants to achieve ideal weight loss conditions, the user needs to run on the treadmill at a high speed for a long time to achieve this.
2. Dual exercise
When a bodybuilder exercises on a mountaineering machine with a slope of more than 15 degrees, the proportion of muscle cell tissue mobilized to participate in the activity will increase to 75%, while on a platform treadmill, this figure is only about 20%. This means that exercisers can complete dual exercises of the cardiovascular system and muscular system at the same time on the same machine. This means that when users exercise using a mountain climbing machine, when the slope reaches more than 15 degrees, it will be able to effectively produce good exercise effects on the gluteus maximus, hamstring muscles, and calf muscles, thereby achieving slimming and shaping. Body, butt lift and other effects. And the continuous mountaineering activities, although at a low speed, still maintain theIt maintains effective heart rate intensity at slow speeds and ensures cardiovascular exercise.
3. Higher energy consumption
When a bodybuilder exercises on a mountain climbing machine with a slope of 16 degrees and a speed of 2 miles per hour, he or she consumes 360 kcal per hour, which is three times the amount of calories consumed by a platform treadmill in the same period of time. Moreover, even if exercisers walk at low speed on the mountaineering machine, they can effectively mobilize the aerobic functional system, provide strong support to cardiovascular and muscle active tissues, and accelerate body fat consumption. When users exercise on a treadmill at a low speed, what we consume is actually the carbohydrates stored in our body, not the fat in our body. If we want to achieve the conditions of consuming fat, we need a long time. running at high speed. However, when using a mountaineering machine, we only need to increase the slope to ensure that when we stand on the running belt, we consume fat instead of pre-stored carbohydrates in the body. In this way, a weight loss plan that is difficult to achieve using a treadmill at low speed can be easily completed using a mountain climbing machine.
4. Reduce sports injuries
When we climb outdoors, we actually move our bodies to the top of the mountain. The movements are the same when we look at mountain climbing machines or outdoor hillside exercises. In fact, the movements of outdoor climbers are active. A lot of energy is converted into potential energy consumption through the lower limbs. The legs bear a greater weight and are easier to Causes short-term fatigue and leg stiffness and thickening. The movement of people using a mountaineering machine is passive, and more of the whole body is involved in the movement. Experiments have proven that with the same amount of energy consumed, one-third of the distance can be traveled on a mountaineering machine than in actual outdoor climbing, and the user will feel much more relaxed.
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