Cara Jalan Kaki di Atas Treadmill Agar Berat Badan Turun

Cara Jalan Kaki di Atas Treadmill Agar Berat Badan Turun
Ilustrasi olahraga di atas treadmill. Credits: Freepik

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Bagikan :


Jalan kaki merupakan salah satu bentuk olahraga yang mudah dilakukan dan efektif dalam menurunkan berat badan. Jalan kaki dapat meningkatkan laju metabolisme tubuh sehingga tubuh dapat membakar kalori lebih efisien.

Dalam usaha menurunkan berat badan, berjalan di atas treadmill lebih banyak memberikan keuntungan. Adanya kontrol kecepatan, intensitas, dan tidak adanya kendala cuaca membantu Anda agar segera mendapatkan hasil yang optimal.

 

Cara Jalan Kaki di Atas Treadmill Untuk Menurunkan Berat Badan

Untuk bisa mendapatkan hasil optimal dan mencapai tujuan latihan Anda, ketahui strategi berjalan di atas treadmill sebagai berikut:

Mengatur kecepatan yang sesuai

Langkah pertama untuk bisa menurunkan berat badan saat berjalan di atas treadmill adalah mengatur kecepatan yang sesuai. Kecepatan ideal yang disarankan untuk membakar kalori saat berjalan berkisar antara 4,8-6,4 km/jam.

Karena tingkat kebugaran dan kemampuan setiap orang berbeda, mulailah dengan kecepatan yang nyaman dan secara bertahap naikkan kecepatan sesuai kemampuan tubuh.

Hanya berlatih dengan kecepatan yang terlalu rendah tidak akan cukup membakar kalori secara signifikan. Sementara, kecepatan yang terlalu tinggi berisiko menyebabkan cedera.

Menggunakan incline untuk meningkatkan intensitas

Salah satu keuntungan berjalan di atas treadmill adalah adanya fitur incline (kemiringan) yang dapat meningkatkan intensitas jalan kaki, tanpa harus meningkatkan kecepatan. Berjalan dengan incline dapat mensimulasikan seperti berjalan di tanjakan, yang menyebabkan lebih banyak otot bekerja selama latihan.

Berjalan dengan incline tidak hanya meningkatkan pembakaran kalori, tetapi juga memperkuat otot tubuh bagian bawah dan membantu memperbaiki postur tubuh.

Baca Juga: Berapa Banyak Kalori yang Dibakar dengan Jalan Kaki?

Menerapkan latihan interval

Selain menggunakan fitur incline, latihan interval merupakan metode yang efektif untuk membantu menurunkan berat badan. Saat berjalan di atas treadmill, latihan interval akan mengombinasikan periode berjalan cepat dan berjalan lambat. Teknik ini dapat membantu membakar kalori lebih banyak dalam waktu singkat, serta meningkatkan metabolisme tubuh bahkan setelah latihan selesai.

Memperhatikan postur tubuh yang baik

Saat berjalan di atas treadmill, pastikan postur tubuh tetap baik dengan menjaga tubuh tegak dan bahu rileks. Hindari bersandar atau berpegangan pada pegangan treadmill, karena hal ini dapat mengurangi intensitas latihan dan membatasi gerakan alami tubuh. Fokus pada langkah yang stabil dan pergerakan agar latihan Anda lebih efektif.

Ayunkan lengan dengan ritme yang seirama dengan langkah kaki. Gerakan ini akan membantu meningkatkan pembakaran kalori dan menjaga keseimbangan. Anda juga perlu memfokuskan pandangan ke depan untuk mencegah ketegangan di leher dan punggung.

Baca Juga: Jalan Kaki Seperti Apa Untuk Menurunkan Berat Badan?

Konsisten

Selain strategi di atas, kunci keberhasilan dalam menurunkan berat badan adalah latihan yang konsisten. Untuk hasil yang maksimal, disarankan berjalan di atas treadmill setidaknya 30 menit per hari, lima kali dalam seminggu.

 

Sangat penting memiliki target realistis selama menjalani program penurunan berat badan. Tetapkan tujuan untuk menurunkan 0,5 hingga 1 kilogram per minggu. Bila Anda mengalami kesulitan, jangan ragu berkonsultasi dengan dokter atau ahli gizi. Anda juga bisa memanfaatkan layanan konsultasi kesehatan Ai Care dengan mengunduhnya melalui App Store atau Play Store.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Kamis, 10 Oktober 2024 | 12:10
Tags : treadmill menurunkan BB manfaat olahraga

Helen West (2024). How Walking Can Help You Lose Weight and Belly Fat. Available from: https://www.healthline.com/nutrition/walking-for-weight-loss 

Wendy Bumgardner (2024). Treadmill Walking Weight Loss Plan. Available from: https://www.verywellfit.com/treadmill-walking-weight-loss-workout-plan-3436638 

Donald Hensrud, MD (2024). Can I lose weight if my only exercise is walking?. Available from: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345 

Jenna Fletcher (2023). What to know about walking for weight loss. Available from: https://www.medicalnewstoday.com/articles/325809 

Wendy Bumgardner (2024). What Is Your Brisk Walking Speed?. Available from: https://www.verywellfit.com/how-fast-is-brisk-walking-3436887 

Sara Lindberg (2021). Need a Change of Pace? Try Walking on an Incline. Available from: https://www.healthline.com/nutrition/walking-on-incline 

Malia Frey, MA, ACE-CHC, CPT (2022). How to Use Interval Walking for Weight Loss. Available from: https://www.verywellfit.com/how-to-use-interval-walking-to-lose-weight-3495456 

Wendy Bumgardner (2024). 10 Mistakes to Avoid While Walking on a Treadmill. Available from: https://www.verywellfit.com/treadmill-walking-mistakes-to-avoid-3436655 

Brittany Hammond (2023). What Is Proper Walking Form? Expert Tips on Posture, Foot Placement, and Shoe Choice. Available from: https://www.health.com/proper-walking-form-7643444 

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      • view::web.v2.partials.article-popular:8
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Backtrace
      • view::web.v2.partials.article-popular:8
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      Backtrace
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      Hints
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      Backtrace
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      Backtrace
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      Backtrace
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