How to lose weight by running on a treadmill. How to exercise on a treadmill to lose weight

Are you choosing a way to lose weight? Consider a treadmill! According to experts on healthy image life, it is an effective tool for weight loss. The great advantage of training is that you can practice it at any time of the year, regardless of the weather outside. This means that this fall you can reach the figure of your dreams!

Overweight and obesity, in addition to lack of self-confidence, can lead to serious consequences. Doctors and scientists never tire of repeating that everything “extra” that we carry on ourselves every day increases the risk of developing heart disease, diabetes, and stroke. That's why losing weight is the basis of good health and the path to a healthy and long life.

For people with a lot of extra pounds, the treadmill is a useful and versatile means of losing weight. You can exercise on it both at home and in the fitness center. But any active activity should be preceded by a consultation with a doctor.

And remember: only trained “fighters” can run on a treadmill during their first workout; beginners will have to take their first steps at a leisurely pace!

Exercising on the street or on a treadmill: what to choose?

The treadmill has many advantages. In addition to the simplest thing - convenience, there are positive aspects that I would like to highlight Special attention. The first and most important thing is the accuracy of the lessons. Working out on a “smart trainer”, you will be able to estimate your speed, distance and number of calories burned during each workout. But the benefits don't end there! You can plan your classes to get the parameters you need. It’s no secret that the more effort you put in, the better the result will be.

In addition, the treadmill allows you to multitask. You can watch your favorite series, study foreign language and listen to your favorite music without being distracted from your workouts! And this is another plus, because many beginners quit training precisely because they find it boring!

Working out on a treadmill for weight loss is not for everyone. If you have joint problems, vigorous exercise will only make the problem worse. Sooner or later physical activity will bring painful sensations. To protect your joints, you need to choose shoes for exercise wisely and pay attention correct technique running. In some cases, it is better to generally prefer training on rowing machine or an exercise bike.

People with a history of heart disease, high blood pressure, and tachycardia are also at risk for weight loss “with consequences.” If you have these problems, you can only train in the company experienced trainer, which will select the optimal load and type of sport.

Sneakers with platforms or flat soles are not suitable for running. Sports shoes should have a good shock-absorbing system.

Running is not as healthy an activity as many people think. When you run, especially on hard surfaces like asphalt roads, you get shock load on the knees and spine, and many residents of megacities already have problems with joints. I had a case when a girl with grade 2 scoliosis came to the gym for a long time and ran on the treadmill for at least 50 minutes 3 times a week. I approached her to inquire about the reason for the choice of load, to which she replied that she had a curvature of the spine, and the doctor forbade strength exercises, so she runs to keep fit. Fortunately, I was able to explain to her that running only makes things worse, and suggested an alternative option strength training, which does not harm the spine and at the same time helps burn fat.

Soon my ward reached new heights physical fitness. By the way, her spine also became straighter, which was later noted by the doctor.

For sports lovers, I would recommend replacing running with intense walking uphill or simulating climbing stairs, especially since modern fitness clubs are equipped with equipment with such functions. Remember, the main thing is the pulse zone in which you work. And joint health, of course.

If you can’t imagine life without running, choose special shoes that soften the impact of your feet on the ground, and also examine the condition of your feet and, if necessary, order special insoles.

You can run “circles” on a treadmill every day and not lose weight, but by exercising three times a week you can show excellent results. What determines the success of an event? How to exercise to see the desired value on the scale?

All your efforts on the popular simulator will be in vain if you do not adjust your diet and training regimen. This is the only way to burn fat and lose weight.

Menu for weight loss: An hour before your planned activity, you should eat carbohydrate foods. The ideal option is porridge or fruits and vegetables. The optimal amount of carbohydrates for effective fat burning is contained in 4 tablespoons of porridge! They will be completely used up in 45 minutes of exercise on the simulator.

As for the correct exercise regimen, a person losing weight has two options for possible weight gain:

Long workouts at a moderate pace.

The lesson should last at least 40 minutes, optimally 60. This can be light jogging or walking. At the same time, it is important to monitor your heart rate; it should be approximately 60-70% of the maximum (how to calculate this will be a little later). This type of workout is suitable for obese people. For the muscles, this load is not so significant that a day of rest is required after it. Therefore, you can work in this mode every day.

Interval training.

They usually alternate with regular training and are best practiced in “courses”. You work hard for 2-3 weeks, and then spend a week at a moderate pace. The training is constant, only the type of load changes. It's best to start with one-minute accelerations, alternating them with three minutes of work at a moderate pace. Classes should be gradually made more difficult, reducing “rest” and increasing the duration of speed intervals. But don't get too tired!

Important!

If you run for an hour every day and do not complicate your workouts, over time the body will get used to such a load and will begin to spend less effort, and therefore fewer calories, on it. This is a good exercise for health, but not for weight loss. To lose weight, you need to work!

Depending on your initial weight, you can lose 1-3 kg in a month of training on a treadmill. Very obese people tend to lose weight faster and can expect better results. How to plan a workout? First, do some simple math!

Important!

While exercising on the treadmill, you need to monitor your heart rate (HR). It should be equal to 50-70% of the maximum norm - this is the “fat burning” mode. Exercising at a different pace will be ineffective for weight loss.

What heart rate value will bring the joy of losing weight to you? It can be calculated using the formula:

Subtract your age from your maximum heart rate (220). Multiply the resulting value by 0.5 (0.6 or 0.7). The result will mean 50% (60 or 70% respectively). By adhering to the required rhythm while exercising on the machine, you will definitely get leaner.

The main indicator that needs to be monitored when doing cardio is your heart rate. The logic is very simple - you need to bring the body into a state where it will consume a lot of oxygen and, with its help, oxidize (that is, burn) hated fats. You've probably seen in films and fashion videos how an athlete runs along a track wearing a mask and with a bunch of sensors on his body. If you want to burn fat actively, you can’t do without such research. Joke! Yes, accurate data would help you a lot, but you can do without extremes.

There are special formulas by which you can calculate your target heart rate, but I'll tell you even more simple ways. Many exercise equipment in sports clubs have heart rate sensors. Once you hold them with your hands, they will begin to track the work of your heart. Of course, not with 100% accuracy, but ultra-precision is not that important to us. Stay in the range of 130-135 heart beats per minute and you will probably find yourself in the desired heart rate zone.

Another little secret for you: try to breathe through your nose. As soon as this breathing becomes insufficient for you and you start gasping for air, gradually reduce the pace to return to the target pulse zone. In my experience, this works flawlessly.

After a couple of weeks of training, you will no longer be interested in simply moving evenly, with a constant heart rate. It's time to try interval training! This means that on a short time, no more than a minute, you speed up and go beyond your comfortable heart rate, and then slow down and recover. By the way, this great way track your progress - the faster you recover from acceleration, the higher your level of fitness!

Entry level of training:

Warm up - walking at a speed of 4-6 km/h for 10 minutes
Walking with a treadmill incline of 6 degrees. Speed 4-6 km/h, 7 minutes.
Zero incline running. Speed 7-9 km/h, 2 minutes.
Run at an intense pace for 1 minute.

Expert commentary

For those who have not run before, I recommend starting with 2-3 times a week, no more. You cannot suddenly give the body an exorbitant load if it is not ready for it. Otherwise, there is a risk of rejection and a health hazard. The load should be increased no more than once every 2-3 weeks. By increasing the load we mean the number of workouts per week, increasing the running speed, or the duration of the workout. If you wish, running every day is not prohibited; you need to get to this gradually; you cannot suddenly force yourself to do it every day if your body is not ready.

Average level of training:

Warm up - walking at a speed of 4-6 km/h for 10 minutes.
Zero incline running. Speed 7-9 km/h, duration - 7 minutes.
Walking with an incline of 2 degrees, duration - 3 minutes.
Walking with an incline of 4 degrees, duration - 2 minutes.
Walking with an incline of 6 degrees, duration - 5 minutes.
Decrease the slope, walk down, stop.

Important!

During training, a set of exercises should be repeated 3-4 times, warm-up exercise while going down.

We all know that cardio exercise is one of the most effective. Just think, you can burn up to 700 calories on a treadmill! In addition, running strengthens blood vessels and the circulatory system! You need to start training with a step and gradually increase your speed. To increase blood circulation and saturate the body with oxygen, it is important to breathe through the nose and inhale the air deeply.

In order to get the effect of running, you need to exercise 3-4 times a week for 30-60 minutes. There are several types of running from which you can see results.

The workout should be interval, that is, you alternate between a fast pace and a slow one. You run for a minute, you walk for a minute. To prevent your body from getting used to it, you increase the load; when you get tired, you decrease it.
The second option is long workouts when fat burning is turned on within 65-75% of the maximum permissible heart rate.
The third option is no longer running, but walking uphill. This way you increase the load without hurting your knees, in my opinion this is the most The best way for weight loss.

If you feel that the load is easy for you, increase the load by 5%.

Running is real exercise stress, thanks to which you can lose weight. But don’t forget, no matter how often you torture yourself on the treadmill, it is important to eat right, otherwise all your efforts will be in vain.

How to make your workout more challenging?

As long as running on the treadmill seems difficult to you, you will lose weight. After an effective workout, the body needs time to recover, which means it spends more energy, and as a result, a person loses weight. If the exercise regime is comfortable, additional calorie burning does not occur, losing weight in this case is much more difficult: it is necessary to review the nutrition menu and the time of physical activity.

If running on a treadmill is no longer giving you the desired results, make it harder! Health experts recommend experimenting with the speed and angle of the machine, as well as using weights in addition or combining running with dumbbell throws.

Mode, after that - medium, switch to fast for five to ten minutes, after which - again to medium. Switch between medium and fast pace to achieve maximum results increasing endurance and losing weight.

Be sure to follow the correct diet: give up heavy and fatty foods, try to limit yourself to meat and sweets. Drink as much water as possible to compensate for fluid loss during the day. Don't eat anything an hour and a half before and an hour and a half after. Do not eat anything after six in the evening; in case of severe hunger, make do with dried fruits or vegetables. It is advisable to study at running path to burn all the calories accumulated during the day, minimizing the amount.

note

To really lose weight, you need to take an hour before class. gym eat foods rich in carbohydrates (porridge, vegetables, fruits). However, you cannot conduct classes on a full or empty stomach; you must eat in moderation. In order for your workout to give the desired results, you need to run on a treadmill every day. The minimum number of classes per week should be five.

Helpful advice

If you have chosen a method such as running for weight loss, but want to exercise at home, a treadmill is a must. How to lose weight using a treadmill? First of all, you must really want to lose weight and put a lot of effort into it. To do this, you need to practice regularly, and not occasionally. If you started walking on a treadmill, then, once you get used to the load and speed, you should start running.

Sources:

how to exercise on a treadmill

Treadmill- This is perhaps the most popular exercise machine among those purchased for use at home. However, it has been noticed that in gyms, many people give preference and love to treadmills. Everyone understands that running is an effective and versatile physical exercise and has a positive effect on physical fitness and well-being even ahead of cycling and swimming.

Instructions

In the first 5-7 days of training, pay increased attention to walking rather than running. Running should be 1/10 of the total. And the time should not exceed 20-25 minutes. This way you will protect your body from overload. Of course, a lot depends on physical training. Listen to yourself: if you are ready to give your body heavy load, - this is your business, but this approach threatens muscle and joint pain and even tachycardia. In any case, the lesson should begin with a walking warm-up and end with light walking.
From the second week, the load can be increased, bringing the ratio of running to walking to equal segments (for example, walking for 10 minutes and running for the same amount). Despite the fact that in the second week you are already more resilient than at the beginning of classes, you should still choose your training program wisely, without driving yourself to exhaustion. Fatigue should be pleasant.

The running speed should be set so that it allows you to maintain your heart rate within acceptable limits. The pulse can be monitored based on the readings on the instrument panel. And the permissible limit is 200 minus your age. Do not stop training abruptly, this will negatively affect the functioning of the cardiovascular and respiratory system, because they are not able to adapt in a short period of time. A failure can even cause loss of consciousness.

Think about clothes and shoes in advance. Usually these are special sneakers designed for running (they significantly reduce the impact load on the musculoskeletal system), a T-shirt and light trousers. Not made from synthetic materials. Remember that running in sneakers or other flat-soled shoes is hard on your joints, increasing the risk of injury.

Video on the topic

note

When training on a treadmill, courage, bragging and betting on endurance are inappropriate. They can lead to dire consequences. The main rule of training on this simulator is gradual increase loads

Helpful advice

You must set the number of approaches to the treadmill yourself. This can be twice a day for 15-20 minutes, or maybe 3 times a week, one approach lasting 30-40 minutes each.

Sources:

treadmill how to exercise

It would seem that what could be better than jogging at the stadium or in the nearest park with your favorite music in your headphones? However, the popularity of treadmills means that many people prefer to exercise on them.

Cardio training is necessary for everyone who wants to lose excess weight, and it also trains endurance. It is recommended to exercise on cardio equipment for at least half an hour every day. These include: , elliptical trainer, exercise bike, aerobics classes.

Unfortunately, not everyone has the opportunity to run outside: it is not within walking distance from home, and you need to get to the nearest park by transport. An excellent solution in this case is a treadmill. Its advantage is that you are in no way dependent on the weather outside, and you won’t be lazy because it’s cold. Availability allows you to combine watching your favorite TV show or movie, which will be very useful in a total lack of time.

Modern treadmills allow you to change the speed at which you run; their display shows the number of calories burned and the running time. In addition, they are equipped with special devices that show your heart rate during a run. The maximum permissible heart rate is calculated using the formula: 220 minus the person’s age in years. Beginners are not recommended to exceed more than 60-70% of maximum heart rate, continuing 70-80%, advanced - 80-90%.

In addition to speed, treadmills have such an indicator as the incline level - it allows you to create the effect of running uphill. The treadmill allows you to set a workout program based on your fitness level, weight, and type of workout.

If you go to the gym, include treadmill sessions in every workout. It is best to end the session with a 15-20 minute jog, or a brisk walk with little speed. In addition, the treadmill is great for starting a workout: a short 10-minute exercise at the beginning of the workout will be enough, then you can start strength exercises.

Video on the topic

A treadmill is an excellent exercise machine that helps maintain a beautiful and healthy body. In addition, you can use it to reset excess weight. The benefits of running on a treadmill are obvious. It is important to do the training correctly.

Benefits of classes

When exercising on a treadmill, the main load falls on shoulder girdle, which is facilitated by active swings of the arms, also strengthens the muscles of the legs - thighs and calves. In addition, the abs and intercostal muscles are actively trained.

This promotes proper functioning of the lungs and heart.

Exercising on a treadmill stimulates the body to use oxygen economically. Thus, over time, cells try to use nutrients more efficiently.

It is worth noting that Scientific research It has been proven that running is a great stress reliever. So training on a treadmill helps get rid of negative emotions and aggression. At the same time, we must not forget that stress is not only an emotional outburst, but also overwork – mental, psychological and physical. Long-term exercise helps the body produce joy hormones, improving mood and performance.

It is also impossible not to mention the burning of excess calories that occurs when exercising on a treadmill. Achieve excellent result it is possible if you plan your workout correctly and stick to it useful recommendations specialists.

Many people, when exercising on a treadmill, hold on to the handrails to avoid falling and to feel safer and more confident. This is a big mistake. When exercising on a treadmill, do not hold onto the handrails. This significantly reduces the load on the leg muscles.

In addition, holding the handrails causes the spine to slouch, as the body leans forward when running.

When exercising on a treadmill at a certain speed, experts recommend choosing the required inclination angle. It is impossible to find a universal technique by choosing the optimal parameters. Each person is individual.

To quickly and effectively lose excess weight, training on a treadmill alone will not be enough. A special set of exercises should be considered, involving other or loads.

The duration of classes is of primary importance. Training for 10-15 minutes will not allow you to achieve the desired result and lose weight. During this time, the body is just beginning to warm up. You need to train on a treadmill for 40-60 minutes. This activity will allow you to lose 300-700 kcal.

Each lesson should begin with a warm-up. This will prepare the muscles for the main load. After that, you need to start running at a slow pace, gradually speeding it up.

Video on the topic

Exercising on a treadmill completely replaces outdoor training. On this simulator you can exercise in walking, light or high-speed running, fully controlling the intensity and speed of exercise, while being in the target zone heart rate. Purchasing this sports equipment allows you to fully enjoy all the benefits of regular workouts right at home, maintain overall tone, improve your health, and get rid of extra pounds.

Modern treadmills are significantly different from their predecessors. Built into many models latest generation iFit technologies make it possible to engage in “virtual” running - compete with athletes, choose any trainer, including a famous person, as an instructor.

The popularity of the treadmill among those wanting to lose weight is incredibly high. This is, first of all, facilitated by the incredible ease of use and ease of control, which do not require any special skills from the athlete. Home models have more limited functionality than professional models installed in gyms.

The equipment of the former requires the presence of a timer, counting the “traveled” distance displayed on the display, and the latter, as a rule, includes special sensors for monitoring heart rate. With the ability to monitor heart rate, the athlete can coordinate the goal of the activity, which can be aimed at training the cardiovascular system or burning body fat.

Options for some models include:

personal trainer;
strength training;
burning fat.

Expected results

Depends on the running speed and the person’s own weight. Jogging at a moderate speed burns 100 calories every mile. A half-hour workout at a speed of 5.5 km per hour allows you to get rid of 121 calories. The higher the speed, the faster the calories are burned. Weight has a similar effect. The more a runner weighs, the more the pounds come off.

Pace is important. It should be such that the person is a little out of breath, but is able to talk to anyone around him. Once the correct pace is established, it must be maintained. This applies to training for both weight loss and cardiovascular system.

The effectiveness of the treadmill in combating overweight no doubt. The only obstacle to achieving results can be your own laziness. Hardy and persistent people who have a clear intention to lose weight achieve good results with the help of this simulator.

The simulator, regardless of model and functionality, supports several types of training. It allows you to exercise both for weight loss and to maintain good physical shape.

It is a mistake to focus on one type. The desired effect is achieved by combining different methods. This is due not only to the correct distribution of workloads, but also to maintaining motivation. A variety of workouts will never get boring.

Training program

Walking should be alternated with jogging. This can be done cyclically, for example, run for 3-4 days, and devote the rest of the time to walking or change modes each time.

Remember:

Intensive and short training breaks down body fat and slow down the process of formation of new ones more effectively than long ones.

The body does not have time to adapt to the loads if the training is varied. When classes start to get boring, two simple tricks can help you maintain motivation:

Watching TV

The option is present in all modern treadmill models. You can watch your favorite shows and programs not only at home, but also in the gym. In order not to disturb others, connect headphones to the simulator and select the desired channel.

Listening to music

You can choose your favorite composition or a dynamic melody. An excellent solution would be to create a selection of compositions specifically for performing exercises on the treadmill.

Effective exercises for burning fat

What makes a treadmill the best in the fight against excess weight is the correctly selected exercises, which fully open up the capabilities and potential of this simulator.

Interval training

They have demonstrated consistently high results in the fight against extra pounds and involve a combination of periods of implementation various exercises with breaks. The most effective training is considered to be alternating exercises.

Workout plan

Interval	Miles traveled	Speed
Warm-up	00,0 – 1,0	6,50-7,00
First	1,0-1,25	8,00
Respite	1,25-1,30	3,50
Second	1,30-1,55	8,00
Respite	1,55-1,60	3,50
Third	1,60-1,85	8,00
Respite	1,85-1,90	3,50
Fourth	1,90-2,15	8,00
Respite	2,15-2,20	3,50
Fifth	2,20-2,45	8,00
Respite	2,15-2,50	3,50
Sixth	2,50-2,75	8,00
Respite	2,75-2,80	3,50

All intervals are divided into separate segments. They involve performing simpler ones first, and then difficult exercises. The former should last from ten to forty seconds, while the latter should be shorter and last no more than half a minute. This approach allows you to become exhausted to such an extent that after finishing the workout a person simply cannot do even the easiest exercise.

Intensive training should be carried out at least three to four times every week. It is necessary to clearly ensure that it is really difficult, that is, it does not come easy. Otherwise, no effect will be achieved.

It is best to start training with walking. There is no need to immediately take on high loads. The next task after this is to choose a pace for jogging and maintain it for half a minute, then slow down further and switch to walking for forty seconds.

In other words, interval training is a combination of running and walking. Each mode is done at a certain time interval. This leads to an increase in metabolic rate and a doubling of the rate of burning excess calories.

An excellent exercise for weight loss, which is perfect for those who don’t really like just running in one place. The speed during the first lessons can be kept at about five miles per hour.

You need to start with a three-minute warm-up at one pace. Then turn left and run for another thirty seconds, a similar action is repeated to the right. The main thing is to rearrange, but do not cross your legs.

As soon as the run to both the left and the right is completed, they return to their original position, that is, turn their body and face forward, and jog for another three minutes.

The entire procedure is repeated until the total duration of the training is half an hour. It should end with a three-minute jog.

"Running" plus "Walking"

Ideal for fit people who play sports on a regular basis. The training involves, as the name implies, a constant alternation of “running” and “walking” modes.

Great alternative between normal walking, jogging and slow. Thanks to its more intense approach, this type of workout can burn about three hundred calories.

Doesn't require spending a huge amount of time. It is enough to practice for about forty minutes. The secret to performance lies in intense interval training, which should be done four to five times every seven days.

Of course, you need to try to find time for classes. The result is worth it. In seven days of training, the practitioner will lose almost half a pound, that is, approximately 200-225 grams. This allows you to give your silhouette the much-desired slimness in a short time.

Workout for all muscle groups

Versatility of training - main secret success for those who have seriously decided to take care of their weight. Daily training using this method gives stunning results. By spending 35 minutes on exercise, within 10-14 days the scales will show a downward weight change of 3-5 pounds (1.36-2.27 kg).

Jogging has always been and remains the best solution for those who want to lose weight. However, running on a simulator is much more comfortable than on asphalt and concrete surfaces. If there is such an opportunity, then you can’t imagine a better solution than purchasing a treadmill.

Thanks to its well-thought-out design and ease of use, the risk of injury on this machine is practically reduced to zero. Classes on it are useful not only for those losing weight, but also for those who want to get back in shape after long break, previously had a sad experience of joint damage.

You need to gradually accustom your body and muscles to stress. It is recommended to start with a half-hour workout.

If there is no physical training, the first lesson can last about ten minutes. Each subsequent workout should increase the speed by three points.

When the training ceases to cause difficulty and discomfort, you can increase its duration to a quarter of an hour. In this case, it is better to set the speed to fifth (5.0).

During training, the speed can be increased to 3.5 units and gradually reduced. As soon as these loads become comfortable, the total duration of the training is increased to twenty minutes and so on.

Increasing loads

You can change the type of training after a month of training on the treadmill. The best option is walking. It perfectly stabilizes the contraction frequency of the heart muscle and promotes good muscle development in the legs.

The recommended initial training duration is about twenty minutes. Next, the angle of inclination, that is, the position of the track, is increased. By changing the angle of inclination the loads change. If it is increased, the loads increase, and when they are decreased, then, on the contrary, they decrease.

The main thing is to comply with the following requirements:

Stick to the usual lesson duration of 20 minutes;
increase speed within 1.5-3.5 units for 5-7 minutes;
change the angle of inclination within 2.0-3.0.

Popular walking methods such as the “endurance path” and “staircase” help both in the fight against extra pounds and in muscle development. Performing the “staircase” allows you to train your calves and hamstrings, working all the large muscles of your legs.

The “path to endurance” also contributes to muscle strengthening, but is not limited solely to this effect. This exercise develops endurance, adds variety to training, and activates the fat burning process.

It is important to know:

This type of training is not only effective, but also an excellent option for breaking up a long session into several separate segments. This is an undeniable advantage of both walking methods.

You can do a wide variety of workouts on a treadmill. It is not a boring and monotonous exercise machine, as many beginners mistakenly believe. And these are not the only advantages of sports equipment.

To the main advantages that everyone has modern models treadmills include:

easier workouts for joints than running on roads and sidewalks;
the opportunity to exercise in any weather, and if the exercise machine is also installed at home, then in the most comfortable conditions without the need to visit the gym;
no need for large free space, complete safety and protection from various types injuries that can occur while jogging outdoors;
A completely relaxed environment for activities, during which you can listen to music or watch TV.

These simulators, of course, have their own negative sides. However, given the many positive aspects, they are great for maintaining physical fitness and fighting excess weight.

The treadmill is a powerful and effective simulator for weight loss. It allows you to burn calories without any special effort, skill, and, most importantly, quickly.

To achieve maximum results, you need to choose the right exercises, not concentrate on just one type of training, and follow all recommendations and advice.

Purchasing or exercising on a treadmill sports equipment in the gym listening to your favorite song or watching a program is not just an opportunity to lose weight, but also to do it with pleasure and comfort.

Treadmill and bench press - Video

Did you know that exercising on a treadmill is just as effective as exercising outdoors? You can walk, jog or run fast at the same speed and heart rate while getting all the benefits of regular exercise, but at home. So why not use treadmill running to lose weight and shed a few pounds?

Many people think that working out on a treadmill is quite boring. However, most modern treadmills are already equipped with iFit technology, which allows you to run in a virtual world, competing with other athletes and training under the guidance of world-renowned trainers. Read on to find out more!

Why is losing weight on the treadmill becoming more and more popular? There are many reasons. First of all, the treadmill is easy to use. If we are talking about a treadmill for the home, then it has a timer that calculates the distance traveled, which is displayed on the display. Those treadmills that are installed in the gym are, of course, more complicated. Most of them even have special heart rate sensors, which allows you to find out whether a person is training the cardiovascular system or working on burning fat.

Additionally, some treadmills have the following options:

Personal trainer,
Burning fat
Power training.

5.5 km/h for 30 minutes burns 121 calories

The expected results always depend on the walking speed. At average speed 1 mile burns 100 calories. According to recent research, than more people weighs, the more weight he/she loses: the faster he/she moves, the more calories are burned.

In any case, it is important to maintain a pace where the person is slightly out of breath but still able to talk to someone else. Once you set the pace, you need to maintain it, which is very useful for any type of training.

Do Treadmills Really Help You Lose Weight? Yes, it is, but only if you are resilient, resilient, and able to make conscious decisions to press the button to slow down or speed up.

How to properly exercise on a treadmill to lose weight?

You must have heard about in various ways training, but the best option is alternating types of training. Any treadmill provides several types of workouts to help you lose weight and get fit, and it is a huge mistake to believe that using only one type will help you. Using different types helps you stay motivated to exercise regularly. exercise. What does this process involve? One day you can choose walking mode, another day you can choose jogging. Some people prefer to train 3-4 times a week in the “walking” mode and the rest of the week in the “jogging” mode.

Important! It has been proven that performing short but very intense exercise promotes the breakdown of fats and slows down the formation of new fat deposits.

The greater the variety of types of training, the more motivated you are, since your body does not have time to adapt to new loads. If you're bored but don't want to stop training, you can use the following:

A television. Modern treadmills provide the ability to watch your favorite shows. It's even easier to do this when you're at home. In case you are at the gym, connect your headphones to the treadmill and select a TV channel.
Music. Choose energetic music or a melody that you like best. Many people create a selection of musical compositions for themselves to perform exercises on the treadmill.

Effective exercises for burning fat

The treadmill is the best way to lose weight as long as you know which exercises are best for you. We have a list of exercises that will help you lose weight.

Interval training program on a treadmill for weight loss

Interval	· Distance (in miles)	Speed mode
· Warm-up	· 00.0 - 1.00	· 6.5 - 7.0
· 1	· 1.00 - 1.25	· 8.0
· Rest	· 1.25 - 1.30	· 3.5
· 2	· 1.30 - 1.55	· 8.0
· Rest	· 1.55 - 1.60	· 3.5
· 3	· 1.60 - 1.85	· 8.0
· Rest	· 1.85 - 1.90	· 3.5
· 4	· 1.90 0 2.15	· 8.0
· Rest	· 2.15 - 2.20	· 3.5
· 5	· 2.20 - 2.45	· 8.0
· Rest	· 2.45 - 2.50	· 3.5
· 6	· 2.50 - 2.75	· 8.0
· Rest	· 2yu.75 - 2.80	· 3.5

Interval training is now seen as 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 in alternation with short breaks. For achievement best results you need to perform several short exercises, and then several 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 move on to more difficult types, which should last between 10 and 30 seconds each. So, the entire workout should be so difficult that at the end you will not be able to perform any exercise.

Important information! Such intense training should be done 3-4 times a week. Make sure that difficult workouts are really difficult, and they will not be easy for you.

The most important thing to know about interval training is that it is better to start the training process from the very beginning. simple exercise. In most cases this is walking. Your job is to pick a pace and run at that pace for 30 seconds, then slow down and walk for 40 seconds. Run and then walk again. Repeat the same thing again and again at regular intervals. As a result, your metabolic rate will increase and calories will be burned twice as fast.

Exercise "Weight loss"

This is another good type of treadmill exercise for weight loss. This perfect option for those who don't like running in place. Start with a 3-minute warm-up at a steady pace. We suggest starting at 5 mph. Then turn to the left and continue running for half a minute, then turn your torso to the right and run in this position for another half a minute.

When performing this exercise, do not cross your legs. Rearrange them. After you have done the exercise, turn forward again and continue jogging for 3 minutes, then turn to the side again. At the end, jog for 3 minutes to cool down after a 30-minute workout.

Repeating the same type of exercise will reduce your performance level

Run-Walk Workout

If you are not a beginner, you can try the next option. This type The workout is a kind of combination of running and walking. This is a kind of alternative option between jogging, walking and slow running.

The main advantage of this option is that it burns up to 300 calories.

Workout to burn 500 calories

In order to burn about 500 calories a day you will not need more than 40 minutes. This is the so-called interval training high intensity, which should be done approximately 4-5 times a week. What do you get as a result? About ½ pound minus over 7 days.

Full body muscle workout
This is perhaps the best way to burn fat on the treadmill, developed by New York City trainer Melissa Paris. This type of workout provides numerous benefits for your stomach, arms, and legs. There are a variety of running exercise options that can help you burn tons of calories in 35 minutes a day and 3-5 pounds over 10-14 days.

Why a treadmill the best choice for beginners? This method is more suitable for joints than running on concrete sidewalks and asphalt roads. Therefore, it is better to buy a treadmill for your home. Regular training reduces the load on the joints, thereby reducing the possible risks of injury. This is especially helpful for those who have already damaged their joints and are trying to get back into regular exercise.

The best way for beginners is a 30-minute workout

If you are a beginner, start with:

Exercises for beginners

This exercise will take about 10 minutes to complete initially. Increase your speed by 3.0 units each workout. If you feel absolutely comfortable in this mode and no longer want to continue in this spirit, we recommend that you increase your training time to 15 minutes at a speed of 5.0 units. You can increase the speed up to 3.5 units during training and then gradually reduce it. Add another 5 minutes when you reach a 20 minute workout.

Increasing load.

If you have been doing exercises on a treadmill for 1 month, then you can already change the type of training. Walking is the best exercise in this case. Walking is ideal for stabilizing your heart rate and training your leg muscles. Start with 20-minute workouts and increase the inclination angle - the position of the track. Increase the incline angle to increase the load, or decrease the incline angle to reduce the load.

The main requirements in this case are:

The usual duration is 20 minutes;
Tilt angle - up to 2.0-3.0;
Increase speed from 1.5 to 3.5 units within 5-7 minutes.

Benefits of a Treadmill

Some of the most popular walking methods include the Staircase and the Endurance Path. The first option, the ladder, helps to get rid of excess weight, strengthening the calves and hamstrings. This means it is ideal for training everyone large muscles legs

The Endurance Pathway is a very simple type of exercise, but it is very effective because it builds endurance while adding something fun and fresh to the training process. This is a great opportunity for you to strengthen all the leg muscles and increase your metabolic rate of fat burning.

Morning jogging, according to experts, is one of the most effective ways losing weight. But not everyone has the opportunity to exercise outside. Some people don’t have a suitable area for running, others don’t like the weather outside, or maybe they’re just experiencing discomfort. Therefore, the same experts suggested replacing jogging outside with exercise at home on a treadmill. How to use this simulator correctly and is it possible to overcome excess weight solely by training on it?

How effective is a treadmill in losing weight?

The main question that worries everyone who wants to lose weight using a treadmill is how many calories can you burn and how quickly does it happen. It is important to understand here that the amount of energy consumed is different for each person. This depends on weight, physical fitness, regularity and duration of training, diet and many other indicators. It should also be noted that the calorie counter located on the simulator does not give 100% correct result, he “averages” it. This is especially true in the first 10 minutes of training, when the body makes do with glucose and glycogen without using fat.

Calculation of calories burned during exercise

Calorie consumption when exercising on a treadmill depends on the pace and mode of training. The average kilocalorie burn is:

when walking fast - 200–300 kcal per hour;
with light running, about 400–500 kcal are burned per hour, which already allows you to lose excess weight;
at a high running pace, 600 to 800 kcal are lost per hour.

When starting to exercise on a treadmill (magnetic, electric or mechanical), you should not focus on calories. The main thing you should strive for is to improve your health. Remember to get adequate sleep. And in order to lose weight correctly and without harm to your health, exercise regularly and for as long as possible, but do not overload and monitor your heart rate. The recommended zone for this indicator for those who want to lose weight is 119–139 beats per minute. Running speed, lost calories, time, modes, heart rate and other indicators are visible on the computer screen built into the treadmill.

Contraindications

Treadmill workouts are high-intensity workouts. In this regard, running is contraindicated for the following diseases:

cardiopulmonary failure;
problems with the bronchi;
angina pectoris;
hypertension;
mitral stenosis;
heart disease, etc.

To ensure that your treadmill workouts are effective and safe for your health, follow these recommendations:

Choose comfortable shoes that will ensure proper foot placement, cushioning and ventilation. It is best to consult with a podiatrist who will give professional advice on choosing shoes specifically for your feet.
Start your workout with easy walking- 7–10 minutes. Then get off the machine and do a few squats, bends, swings, and toe raises. The muscles should be warmed up.
When running, keep your arms at an angle of approximately 90 degrees and let them move freely. Do not hold onto the handrails to prevent your center of gravity from shifting.
Don't slouch. If your posture is incorrect (both when running on a treadmill and in Everyday life) you will begin to have problems with your spine.
While running, look at the finish line. You should not bend over and look at your feet, as you may lose your balance or strain your back or neck.
Land correctly to avoid knee or ankle injury. If your running speed is about 8 km/h, it is best to land on your toes, further distributing the load over the entire foot.
Do not jump off the track at full speed to avoid injury. Instead, take a few seconds, reduce your speed, and get off the path safely.
Do not take very large steps, choose the optimal width. Ideally this is 3 steps per second.
Skip your workout if you don't feel well. A cold, high blood pressure or a racing heart gives you a reason to take today off.
Changing your running modes will help you burn more calories and stay focused. You shouldn't work at the same pace all the time. It is better to switch either to a lighter mode or to a more intense one.
If you run in the morning, do not do it on an empty stomach. A few spoons of oatmeal, an apple and a glass of water before training are what you need. And immediately after training it is better to refrain from eating.
Don't take the tempo too fast right away. The load must be increased gradually.

2 ways to lose weight on the treadmill

In three months you can lose from 4 to 8 kg of weight if you use the following exercises:

Long, but effective. Every day or even twice a day, exercise for an hour, light jogging or walking. This is especially true for overweight people. Don't forget about proper diet and proper sleep. Carbohydrates and proteins are what should be in your diet in sufficient quantities. It is better to exclude fatty and fried foods. It is also important to eat according to a schedule, 5 times a day, in small portions.
Not slowly, but surely. Interval training allows you to lose weight quickly. After warming up - moderate jogging for three minutes, then a minute of accelerated running. Slowly increase the difficulty of the workout by increasing the intervals towards speed. You'll end up with a 1:1 ratio and finish the workout at 2:1 intervals (where 1 is recovery time). Be careful not to overwork yourself. The lesson lasts 20–25 minutes. This method of losing weight should be used 3-4 times a week, for three weeks. Then you should switch to an easier course (also for 3–4 weeks).

By training on a treadmill, you can lose weight from 4 to 8 kg

Watch your breathing. Breathe deeply through your nose. Each inhalation and exhalation should be equal in time to two steps. If this breathing becomes difficult, inhale through your nose and exhale through your mouth. The occurrence of shortness of breath indicates that you have chosen too high a running pace.

Walking at a fast pace is great for burning excess fat. This workout makes it possible not only to lose weight, but also to achieve elasticity in the muscles of the whole body. Start by walking briskly for 30 minutes a day, increasing the time each day until you reach 60 minutes or more. Listen to your body - it will tell you when it’s time to stop walking.

Changing the speed will help you get a boost from your workout. Monotony makes time drag on long and boring. By changing the pace, you will not only lose weight faster, but you will also be able to truly enjoy working out on the machine.

It doesn't matter whether you walk on the track or run. Increase the incline angle and thereby you will increase the load, which means you can burn more calories. Set the angle of the path so that you feel comfortable.

Training in maximum acceleration mode is most effective for losing weight, but you have to work at the limit, because sprinting is a super-fast running mode. However, calories are burned at full capacity. To begin with, we do a sprint for 30 seconds, then a calm walk for 2–3 minutes. We repeat this 4 times. Over time, we gradually increase the sprint to 10 passes.

Treadmill training programs

For beginners, training with different speed modes is most suitable: from low to high. It is also called “fartlek” (Swedish).

Easy jogging - speed 4, time - 1 minute.
Moderate running - speed 5, time - 1 minute.
Fast run - speed 7, time 1 minute.

The cycle must be repeated without stopping 7–10 times (about 30 minutes in time). Switching to easy jogging, you are resting. If you want to increase the load, change the treadmill's incline or add speed. It is recommended for beginners to do such jogging 3 times a week for a month.

When exercising on a treadmill, it is important to choose the right training mode

Having passed First level, you move to intermediate, where the running methods are more dynamic and there is a more complex interval load.

Fast run - speed 8.0, time - 90 seconds.
Fast run - speed 8.2, time - 80 seconds.
Fast run - speed 8.4, time - 70 seconds.
Fast run - speed 8.6, time - 60 seconds.
Fast run - speed 8.8, time - 50 seconds.
Fast run - speed 9.0, time - 40 seconds.

After each “step” you need to rest - 1 minute of brisk walking. Having gone through this entire “stairs”, go back in the reverse order (from the list from bottom to top), just don’t change the speed, stay at the maximum all the time - 9.0. If you feel that you can take on an even greater load, add an acceptable angle of inclination of the track surface.

Experienced runners always use interval running, raising their level of training even higher. Take a look at one of the most challenging treadmill programs:

1 minute fast (10) +1 minute rest (7).
1 minute fast (9.8) + 1 minute rest (7.3).
1 minute fast (9.6) + 1 minute rest (7.6).
1 minute fast (9.4) + 1 minute rest (7.9).
1 minute fast (9.2) + 1 minute rest (8.2).
1 minute fast (9.0) + 1 minute rest (8.5).
1 minute (8.8) +1 minute (8.8).
1 minute (8.6) +1 minute (9.1).

Using this 8-cycle workout regimen, you'll lose calories as quickly as possible. This technique is used if you want to lose weight in a month. However, do not forget that before moving on to the third level, you must complete the previous two.

Video: running for weight loss

Mistakes when exercising on a treadmill

Mistakes during training are made not only by beginners, but also by experienced people who at one time were inattentive to the rules of training on a treadmill. But by making mistakes, you may not only fail to achieve the desired results, but also cause harm to your health. Let's list the most common ones:

You lean on the handrails, thereby shifting the center of gravity and transferring the load intended for your legs to your arms. The skeletal system and hand joints suffer from this error.
You don't increase the load from workout to workout. All systems of the body should feel an increase in the intensity and pace of running - then they tune in to active, correct work.
Incorrect breathing. You need to breathe through your nose, calmly and evenly.
You are new to the treadmill, but you are already taking the maximum start. Loads should increase slowly and gradually, day after day.
You don't feel well, but you still exercise. Your willpower is, of course, a plus. But experts strongly recommend resting while you feel at least some kind of unwell.
Incorrect landing. At high speeds, to avoid injury, you should lower your foot onto your toes.

This is just a small list of mistakes that can be made while exercising on a treadmill. To avoid these and other mistakes, it is best to do several runs with professional trainer or at least consult with him.