Did you know that treadmill exercises are also effective, like outdoor exercises? You can walk jogging or running fast at the same speed and heart rate, while receiving all the benefits of conventional training, but at home. So why not use jogging on the track for weight loss and not lose a couple of pounds?
Many people think treadmill training is pretty boring. However, most modern treadmills are already equipped with iFit technology, allowing you to run in virtual world, competing with other athletes and training under leadership of world famous trainers. Read on to To learn more!
- How to lose weight on a treadmill: effectiveness and possible results
- How to exercise on a treadmill to lose weight?
- Effective Fat Burning Exercises
- Treadmill Interval Training Program for slimming
- Treadmill for weight loss: tips for beginners
- Treadmill Benefits
- The main benefits of a treadmill include:
How to lose weight on a treadmill: effectiveness and possible results
Why weight loss on a treadmill becoming more and more popular? There are many reasons. First off, the treadmill is easy to use. If we speak about a treadmill for the home, then it has a timer that counts distance traveled, which is shown on the display. Those treadmills that are installed in the gym of course more complicated. Most of them even have special heart rate sensors, which allows you to find out a person is training the cardiovascular system either works on burning fat.
In addition, some treadmills have the following options:
- Personal trainer,
- Fat burning
- Power training.
5 .5 km / h for 1 21 minutes burns 121 calories
Expected results always depend on walking speed. At an average speed of 1 mile, 100 calories. According to recent studies, the more people weighs, the more he / she loses weight: the faster he / she moves, the more calories burned.
In any case, it is very important to maintain the pace at which the person slightly out of breath, but at the same time he can still talk with someone to others. After setting the pace, you must maintain it so that very useful for any type of workout.
Do treadmills really help you lose weight? Yes it so, but only if you are hardy, persistent and able to take conscious decisions to press a button in order to slow down or speed up.
How to exercise on a treadmill lose weight?
You must have heard about different training methods, but The best option is to alternate the types of workouts. Any treadmill provides several types of options training to lose weight and get fit, and a huge mistake is to believe that using only one type may help you. Using different types helps maintain motivation to exercise regularly. What does this process include? One day you can choose walking mode, the other day – jogging. Some prefer to exercise on a walking mode 3 -4 times a week and the rest of the week is jogging.
Important! It’s proven that doing short but very intense exercise helps break down fat and slow down the formation of new body fat.
The greater the variety of training types, the more you motivated, because your body does not have time to adapt to new loads. If you are bored, but you do not want to stop training, you can use the following:
- A television. Modern treadmills provide the opportunity to watch your favorite shows. When you are at home it is even easier to do. In case you are in the gym gym, connect the headphones to the treadmill and select TV channel.
- Music. Choose energetic music or The tune you like the most. Many create for themselves a selection of musical compositions for performing exercises on treadmill.
Effective Fat Burning Exercises
Treadmill is the best way to lose weight as long as You know which exercises are best for you. We have list of exercises that will help you lose weight.
Treadmill Interval Training Program for slimming
| Interval | Mileage) | Speed mode |
| Warm up | �00.0 – 1.00 | 6 .5 – 7.0 |
| 1 | 1.00 – 1.25 | 8.0 |
| Recreation | 1.25 – 1.30 | 3.5 |
| 2 | 1.30 – 1.55 | 8.0 |
| Recreation | 1.55 – 1.60 | 3.5 |
| 3 | 1.60 – 1.85 | 8.0 |
| Recreation | 1.85 – 1.90 | 3.5 |
| 4 | 1.90 0 2.15 | 8.0 |
| Recreation | 2.15 – 2.20 | 3.5 |
| 5 | 2.20 – 2.45 | 8.0 |
| Recreation | 2.45 – 2.50 | 3.5 |
| 6 | 2.50 – 2.75 | 8.0 |
| Recreation | 2.75 – 2.80 | 3.5 |
Interval training is currently considered a very effective way to lose weight. What Does this type of training mean? It means a combination of different types of exercises that are performed when alternating with small respite. For best results, you must complete a few short exercises and then a few more short exercises, but of a different type.
You must break the intervals into segments. Start with simpler types, performing exercises for 10-40 seconds. Then go to more complex types that should last 10 to 30 seconds each. So the whole training should be so complicated so that in the end you are not able to perform any exercise.
Important information! Such intense training should be carried out 3-4 times a week. Make sure complex workouts are really difficult, and they won’t be easy for you.
The most important thing to know about interval training, so it’s better to start the training process with the simplest exercises. In most cases, it is walking. Your task is to to choose a pace and run at a given pace for 30 seconds, then slow down and walk for 40 seconds. Run and then walk again. Repeat the same thing over and over at certain intervals. As a result, your speed metabolism will increase, and calories will be burned in two times faster.
Weight Loss Exercise
This is another good type of treadmill exercise for weight loss. This is ideal for those who do not like running on location. Start with a 3-minute workout at a steady pace. we suggest starting at 5 mph. Then turn left and keep running for half a minute, then turn your torso run to the right and in this position for another half a minute.
When doing this exercise, do not cross your legs. Rearrange them. After you have done the exercise, face forward again and continue jogging in for 3 minutes, then turn to the side again. In the end you must jog for 3 minutes to cool after 30 minute workout.
Repeating exercises of the same type, your level performance declining
- Running Walking Workout
If you are not a beginner, you can try the following option. This type of training is a kind of combination of running and walk. This is a kind of alternative between jogging, walking and jogging.
The main advantage of this option is that with it burns up to 300 calories.
- Burning 500 Calories
In order to burn about 500 calories per day, you do not It will take more than 40 minutes. This is the so-called high intensity interval training which it is necessary to carry out about 4-5 times a week. What do you get in the result? About ½ pound minus for 7 days.
- Full body muscle training
This is perhaps the best way to burn fat on a treadmill, designed by New York coach Melissa Paris. This type workouts provides numerous benefits for your abdomen, arms and legs. A variety of running exercises, which burn many calories in 35 minutes a day and 3-5 pounds for 10-14 days.
Treadmill for weight loss: tips for beginners
Why is a treadmill the best choice for beginners? For joints, this method is more acceptable than running on concrete sidewalks and asphalt roads. Therefore it is better to buy a treadmill track home. Regular training reduces stress on joints, thereby reducing the possible risks of injury. This is especially useful for those who have already damaged joints and are trying to return to regular exercise.
The Best Way for Beginners – A 30-Minute Workout
If you are a beginner, start with:
- Beginner Exercises
At first, doing this exercise will take about 10 minutes. Increase speed with each workout by 3.0 units. If you feel absolutely comfortable in this mode and no longer If you want to continue in this way, we recommend that you increase the time workouts up to 15 minutes at a speed of 5.0 units. You can increase speed to 3.5 units during training, and then gradually reduce. Add another 5 minutes when you reach 20 minute workout.
- Load increase.
If you have been exercising on the treadmill for 1 month, then you can already change the type of training. Walking is the best way in this case. Walking is perfect for stabilizing heart rate and for muscle training legs. Start with a 20-minute workout and increase your angle – track position. Zoom in to increase load, or reduce the angle to reduce load.
The main requirements in this case are:
- The usual duration is 20 minutes;
- Tilt angle – up to 2.0-3.0;
- Speed increase from 1.5 to 3.5 units for 5-7 minutes.
Treadmill Benefits
Among the most popular walking methods are Staircase and Path to endurance. “The first option, the ladder, helps to get rid of overweight, strengthening calves and hamstrings. And this it’s ideal for training all major muscles legs.
The road to endurance is a very simple type of exercise, but it’s very effective because it contributes to the development of stamina, adding something interesting and fresh to the training process. it a great opportunity for you to strengthen all your leg muscles and increase metabolic rate of fat burning.
Important! This type of training is very effective in due to the fact that he breaks up rather long workouts into several segments.
The main benefits of a treadmill include:
- For joints, such training is easier than, for example, running along sidewalks and roads.
They allow you to forget about the weather. Thus, regardless of weather conditions, you can perform any exercise in a comfortable home environment. - No need to worry about lack of space for doing workouts. You feel free and safe protected from any injuries.
- When training, you can watch your favorite shows or listen favorite music. That is, combine business with pleasure.
It would be wrong to say that treadmills have only positive sides. Nevertheless, the benefits are still greater than disadvantages.
Now you understand how effective the treadmill is. You can succeed in weight loss, just remember the availability different types of workouts, tips for beginners, interval training and basic types of exercises. Select a modern treadmill for home or for the gym and start to lose weight! Who told you you can’t get rid of extra pounds while at home, watching your Favorite shows and listening to your favorite music?