Treadmill to lose weight. How to exercise on a treadmill to lose weight
Running for weight loss is almost the most optimal workout.
Of course, it would be absurd to say there are no fat runners, but pay attention to another detail.
Among people who prefer strength training equipment, there are those who are fat, but among those involved in aerobic exercise (running, swimming or cycling), even at a semi-amateur level, there are no noticeably obese people.
The bottom line is that fat burning is optimal during aerobic exercise. Running is one of these, and a treadmill allows you to make your cardio workouts more effective.
General rules of classes
To start losing weight normally, you will need to stick to the system. In addition, it is very useful to be able to use a treadmill normally, that is, not only turn it on and off, but also create different programs and vary the load. To do this, you need to know and master the necessary functions.
To everything mentioned you will need to add normal equipment, which at a minimum consists of (this is not about running only in sneakers, other clothes are also needed, but sneakers are the most important element) and a normal track.
For example, if you have any problems with your joints, you will need cushioning on the track. In general, you should first study a little running theory and choose equipment. Do not forget,
It’s better to take a closer look at the rules of how to lose weight: in short, they consist of compliance with two methods:
- nutrition;
- training.
Besides need to recover normally and experience less stress.
Attention! If you want to lose weight, you need not only jogging on the track, but also a diet, a competent and rational menu.Briefly about the most important facts
We will tell you more about nutrition and training in separate paragraphs, now we will note the most significant facts in the table.
| Carbohydrates hold 4 grams of water in the body. | Accordingly, if you want to lose body weight, you need to reduce the amount of carbohydrates and remove water. |
| First, during training (in particular aerobic training), water and toxins are burned. | Therefore, it is not particularly rational to weigh yourself before and after training. Especially if you have an untrained body. At first you will lose weight, but only by reducing the amount of toxins and water in the body. |
| A kilogram of fat = 8000 calories. | Thus, even during an intense workout, you will burn at most 100 grams of fat. You need to proceed from this and build a gradual and step-by-step weight loss program. |
| 4 weeks = - 4 kilograms of excess weight. | This is the best result to focus on. At the beginning, there may be results of 6-7 kilograms, but they are achieved by cleansing the body of excess water and toxins. |
| 220 – your age * 0.7 = your heart rate for training. | It is this pulse (+- 5-10) that needs to be maintained during the active phase of the workout, that is, run so that the pulse remains in this target zone. Then fats are actively burned if you exercise monotonously and for a long time. The body oxidizes fats. |
| Carbohydrates before training. | If you eat and get on the treadmill within an hour, your body will spend exactly these calories received. Carbohydrates are needed before strength training. To burn fat, it is generally better (if there are no restrictions) to run on an empty stomach or 1-2 after meals, we will talk about this in more detail separately. |
| Protein before training. | They are completely acceptable, they will prevent you from gaining weight, but in addition they will not allow you to burn muscle mass. Intense running can burn not only fat, but also your muscles. Therefore, you need to add protein to your diet. |
| Don't focus on weight. | It is better to focus on the volume of your body. Observe the effect when you look at yourself in the mirror. |
Master this information and you will be able to better navigate. Next, we will consider the topic in more detail and provide the necessary clarifications.
2 running programs to burn fat
First, let's repeat about an essential detail that is related to nutrition. Running is an intense exercise to which the body tries to optimally adapt, and you cannot (unless you have reached the deep stages of self-understanding) simply tell the body: burn fat. The body will spend energy in the most convenient way.
Therefore, if you ate carbohydrates before training, then during the run these carbohydrates will be processed. From here significant conclusions should be drawn:
- don't run on a full stomach– this is practically not effective for losing weight, you will only develop muscles and endurance;
- do a workout on a full stomach– an intense warm-up will give you the opportunity to expend some of the energy and further burn fat.
The best option is to study in the morning. when you only drank water after waking up. You can also do a workout in the afternoon after work: when you have had lunch but not yet had dinner. Another option is combination of strength and aerobic training.
Of course, not everyone can afford two-hour classes, but if you don’t want to get attached to food, then to lose weight you should first do an hour-long workout on the gym and then an hour-long workout on the treadmill. By the second hour, the body will just switch to drawing resources from the fat layer.
We will not move into the exotic and will provide a couple that are considered a classic option for losing weight: when used correctly, they give a high effect.
Option 1
The basis of this training program is stage 2, when you are in the target heart rate zone. Exist . Some treadmills allow you to automatically control the load: as a rule, this option is called target, where you select the target heart rate values for the specified training period.
Attention! During the process, try to really give your best in the active phase.Option 2
The second option is an intense training regimen.
In this workout, steps 2 and 3 must be repeated at least six times. You can set a more intense load for the active phase and additionally use an incline. In addition, if your capabilities allow it, you can do a more active and longer cool-down.
The essence of this workout is to start fat burning in the active phase, which continues during the rest phase., thanks to which you achieve better results in a shorter period and recover periodically. Increasing the cool-down phase will allow you to continue to actively burn fat, but at the same time run at a very measured pace.
It is especially important to choose the right one. We talked about this in a separate article.
Intensive walking pattern
In essence, these programs are no different from running programs. The main difference here is the restrictions: 
- according to the age;
- on health;
- by body weight.
For some, jogging is not available due to illnesses (for example or), but it is available; someone is prohibited from running until their weight is reduced to more acceptable parameters.
Anyway, jogging may well have the same effect. You can achieve your desired heart rate parameters, and often there is not much difference.
For exercise, take running programs in which you should reduce the speed to optimal for walking and the load to your current condition. The technique is otherwise identical: interval walking or target heart rate zone.
How to eat during training?
Two main products The things you need to pay attention to are water and vegetables. 
- Water promotes metabolism and allows you to rid yourself of toxins. Of course, water adds weight to the body, but during active training it is better to drink more.
- Vegetables saturated with fiber, which is not absorbed by the body, but promotes digestion and gives satiety. Fiber thus provides “negative” calories, that is, the body spends energy on digestion, but does not receive calories. And in general, vegetables are a more than healthy option for weight loss.
Nevertheless, Proteins should not be neglected either. If you eat little protein, then during exercise you will burn muscle, not just fat. It won't hurt to know -
Brief basic tips:
- consume more, spend less– simple arithmetic, which is the ABC of losing weight: you need to burn more calories than you consume;
- reduce the amount of carbohydrates– focus on proteins and do not neglect fats, but slightly reduce the amount of carbohydrates in your diet;
- fractional meals– fractional nutrition consists of small (we repeat, small) portions that are better absorbed by the body, they activate metabolism, allow you to be more active and lose weight more actively; stick to a specific eating schedule;
- water– water really means a lot for weight loss, it’s best to generally replace all your daily drinks with just water or water with small additives (for example, with lemon);
- not just a diet– if you simply don’t eat enough, the body begins to store fat, so you don’t need to reduce calories excessively, but evenly spend your excess body weight in training.
The rules for fractional meals are shown in the figure.
If you want to achieve results, for intensive weight loss, create a clear weekly menu for yourself, count calories and choose the optimal composition of products. Try to eat more carbohydrates in the morning and more proteins in the evening.
Several useful videos
Finally, be sure to watch the video below:
When you combine nutrition and exercise wisely and stick to a schedule, losing weight becomes a rational and rewarding process. These tips will help you normalize your body weight and improve your own health.
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Running is one of the most effective exercises to create a slim and toned body, strengthen all muscle groups and lose excess weight.
Unfortunately, outdoor jogging is often hampered by cold and bad weather. The solution is a treadmill, on which you can train at home or in the gym, regardless of the season.
But in order to lose weight, you need to know how to exercise correctly, how much time to devote to running, and it won’t hurt to understand the types of exercise equipment.
You will need:
Types of Treadmills
Today there are only two of them:
- mechanical;
- electric.
In the first case, the working surface is moved with the help of the athlete’s legs. In this regard, at the moment of start and acceleration, joints and muscles experience enormous stress.
However, the advantage of mechanical units is complete autonomy and no need for electricity. This circumstance allows you to run at any time and anywhere - in the garage, on the loggia, on the lawn in front of the house.
Electric tracks, alas, directly depend on the availability of the network. At the same time, the belt moves independently, and thanks to the computer, you can select training programs with different inclinations and speeds.
Preparation for classes
On the one hand, running and brisk walking are the simplest types of cardio training. But they, just like, can negatively affect your health if you ignore certain rules.
For any diseases, especially if there are problems with the heart, blood vessels, blood pressure, spine, joints, you should first consult a doctor. They are often a contraindication for active training.
For beginners, it is advisable to sign up with an experienced trainer, who will select the desired load and draw up a training plan. If you want to do without a curator, under no circumstances should you start with intensive and complex programs - at first, limit yourself to leisurely walking, gradually increasing the pace.
When the body gets used to it, you can add jogging for 2-3 minutes and only after that switch to full-fledged running.
Equipment
While running, you will sweat a lot, which causes some discomfort, especially in the common room. Reviews show that the ideal workout clothes are tight-fitting thermal underwear or shorts with a T-shirt.
Leave fashionable tracksuits for autumn jogging outside - indoors they will cause hyperthermia and negatively affect your condition.
Pay special attention to shoes. Sneakers with platform or flat soles are not suitable for running.
Socks are a must. If necessary, order insoles to reduce stress on your feet.
We monitor the pulse
By increasing our heart rate, we simultaneously increase the number of calories we burn. But doing this uncontrollably is strictly prohibited! You can lose weight on a treadmill without causing yourself a heart attack only if you learn to keep your heart rate within the acceptable range. If it turns out to be below optimal values, the training will be in vain.
The maximum heart rate is 220-226 beats per minute. If you subtract your age from this figure, you get your top line. For example: 220 – 30 years = 90 beats/min.
Depending on your goals, the heart rate should be different:
50-60% of your maximum
Walking. Suitable for warm-up, rehabilitation and for beginners. This is the easiest pace, which has a beneficial effect on overall health and promotes weight loss.
60-70%
Fast walk. The ideal limit for those who want to lose weight. At this pace, intense fat burning occurs and endurance increases.
70-80%
The heart muscle is trained, lung function improves, and the body is saturated with oxygen. Muscle mass grows, while excess weight disappears very quickly.
80-90%
Training the respiratory system, increasing power during short runs.
90-95%
The runner develops maximum speed and strengthens the body. Suitable for professionals.
For measurements, you can use the old-fashioned method of counting beats on your wrist or purchase a special heart rate monitor in the form of a keychain, watch, or worn on your finger.
Some simulators have a heart rate measurement function, but its indicators do not always correspond to reality.
So, you will be able to lose weight on the treadmill by keeping your heart rate stable between 50% and 80%.
When is the best time to practice
It is best to run in the morning or early afternoon. It is during this period that the body loses weight most intensively, and you will receive the perfect boost of energy for the whole day. In the evening, metabolic processes slow down, and running will not give the expected results.
If you only have free time in the evening, don’t give up. The process of losing weight will be slower, but it is still better than not exercising at all.
Running on a treadmill is a kind of quick calorie burner. If you feel like you ate a lot or allowed yourself a couple of extra candies, go on the track and lose unnecessary calories in 30-40 minutes. This is an ideal method for those who tend to overeat.
How long should you run?
You should not exercise for longer than 60 minutes at a time, as this can have a negative impact on your heart and knees.
The goal of losing weight on the treadmill should be accompanied by common sense and set goals:
- 15-30 minutes at a moderate rhythm 5 times a week - to maintain muscle tone and minor weight loss;
- short runs with a gradual increase in pace and time up to 40 minutes, no more than 3 times a week - to lose weight;
- 10-20 minutes at an average pace - to gain muscle mass.
You must definitely experience the load. If you feel light after a workout, you've wasted your time. Leading trainers claim that after an effective run, the T-shirt is completely wet and the legs give way. This is when you can say that you have gotten rid of extra calories.
In the first minutes after the race, the body loses not fat, but water, after which it begins to consume calories:
- 200 calories per hour while walking briskly;
- 300-500 – with easy running, at this stage weight loss begins;
- 800 calories - intense running, allows you to quickly part with unnecessary kilograms.
Walking and its benefits
Designed for those who cannot run. Suitable for people with sore joints, knees, and heart. Walking can also help in losing weight, but it should be done regularly and correctly.
Ideally, the load and time of the lesson should be calculated by the instructor, but if you wish, you can.
Any walk should begin with a warm-up. To do this you should:
- Walk for 10 minutes at a very calm speed of 4-5 kilometers per hour.
- Walk quickly for 2 minutes, at a speed of 7-9 km/h.
- 1 minute walk very quickly.
For the first workout, one approach will be enough. Starting from the second time, the intensity of the warm-up can be increased and all exercises can be repeated for 2-3 approaches.
Next comes the training. First, 10-15 minutes of walking at a speed of 4-6 kilometers per hour. Then - increase the tilt of the canvas by 2 degrees. During the first 10 minutes, you need to increase the inclination every 120 seconds, and then decrease it for 10 minutes. Alternate angles for 3-4 approaches. After this, set the inclination degree to 6, and continue for 25 minutes.
If you are not satisfied with the rate of weight loss, you can switch to jogging, better known as jogging.
This type differs in technique from ordinary walking, has no contraindications in normal health, and perfectly trains the muscles of the whole body and the heart. At the same time, the speed of movement increases to 7-10 km per hour, accordingly, calories are burned more efficiently.
Training program
You need to run on the track regularly. The stage in which your body just adapts to the stress is 3 months. After six months of training, you will already become quite an expert in treadmill running. All exercises will be performed automatically.
There are two types of training used to lose weight:
- Long - from 40 minutes to an hour at a moderate rhythm. If you prefer walking, you can exercise 1-2 times a day every day.
- Interval. 1 minute – running with acceleration, 3 min. walking. Gradually, the ratio of running and walking changes to 1 to 1, then 2 to 1. Classes can be limited in time or carried out until complete fatigue sets in.
Let's consider a classic training scheme designed for 30 minutes. Using it, you can roughly create a program for the average healthy person who exercises several times a week.
- Start with a 5-minute warm-up. Start at minimum speed, increasing it by 300 m every 30 seconds and bringing it up to 5-6 kilometers per hour.
- From time to time, holding onto the handrails, walk on your toes for a few seconds, then on your heels.
- Running load for 10 minutes: 5 minutes with an incline of 1 degree, increase speed from minimum to 6 km/h; for the next 5 minutes, increase the incline to 8 degrees.
- 10 minutes to strengthen your buttocks. Run at a speed of 6 km/h for 5 minutes, incline at 6 degrees.
- 12 degree incline, very fast run for 4 minutes.
- Repeat the procedures with running and walking, decreasing and increasing the slope in 3 approaches.
- Increase your pace by running at 7 km/h for 4 minutes at a 2 degree incline.
- Then, on a flat track, run slowly for 60 seconds.
This is an example of how to run on a treadmill. If you want to lose weight quickly, increase the time, intensity, choose programs with high speed, “hills”, “cross-country”.
While running, be sure to drink water, plain or with lemon juice. Take small sips within a few minutes of starting exercise - this will lower your body temperature and protect you from dehydration.
Nutrition
You can torture yourself on the treadmill every day, but the needle on the scale will stubbornly get stuck on one number, or even creep up. This can be explained by two circumstances:
- Increased loads have caused stress in the body and it tries to save calories. Don't lose your persistence and the results will follow.
- You're not eating right. You need to reconsider your diet.
When you wake up, eat a complex carbohydrate dish for breakfast, such as porridge, vegetables or fruits. Don't fill your stomach - 4-5 spoons of porridge are enough.
Skip morning coffee – it will only put additional stress on your heart. Instead, you can drink a cup of cocoa with honey, which will increase your stamina.
Wait 60-90 minutes and go for a run. This should be just enough time to get to the gym. After working out, you will lose the calories you gained at breakfast.
After this, you can snack on fruit or drink kefir. Two hours after training, you can eat more thoroughly, leaning on proteins, the reserves of which are also depleted during running.
Contraindications
There are specific contraindications for exercising on a treadmill:
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Olya Likhacheva
Beauty is like a precious stone: the simpler it is, the more precious it is:)
Content
There are a large number of reviews about the benefits of running that confirm the positive answer to the question: is it possible to lose weight by training on a treadmill? The fact of the positive impact of cardio exercise on human health is confirmed by scientists conducting research in this area. Running helps people who are overweight to lose weight due to the fact that a large amount of energy is expended during running (depending on the intensity of the activity, from 300 to 600 calories per hour).
What is a treadmill
Beginning athletes or those visiting the gym for the first time may wonder: what does the machine look like? The treadmill is a popular exercise machine in fitness clubs. Appearance: the base is a podium that moves (speed adjustable). From the base of the simulator, near the chest level of an adult, there is a display with a screen and control buttons. Using this, you can control the rise (tilt) of the podium, the speed of movement, record the time, etc.
Is it possible to lose weight on a treadmill?
Aerobic exercise, if performed regularly, can help an overweight person lose weight. Depending on the intensity of the activity, the body will burn fat or carbohydrates. A slow pace burns more fat. If the exerciser's heart rate increases to 60% of the maximum rhythm, the body uses reserve fuel - glucose. In any case, the body spends calories, which confirms that you can lose weight on a treadmill.
The mechanism of losing weight is to spend more energy than to get it from food. In any other case, a person will either gain or maintain his weight. Therefore, the training must correspond to the goals - the intensity, duration, and type of aerobic activity are selected individually. Many people run for pleasure or to maintain a fit (healthy) body, while eating in the right amount so as not to lose weight or gain weight.
Exercises on the treadmill
Running is an aerobic physical activity that has many variations to achieve certain results. Treadmill exercises for weight loss consist of periodic changes during training in the incline of the machine, the intensity of the run and the duration of the period. An example of an exercise for a beginner (the essence of the exercise is that with each increase we reach 7%, then again we decrease to 3%. Cycles should be repeated for 40 to 70 minutes):
- warm-up walking – 5 minutes;
- jogging with a machine incline of 3% – 1.5 minutes;
- 1% rise – 1 minute;
- 5% rise – 1.5 minutes.
Running on a treadmill for weight loss
If a person has problems with the heart or respiratory system, running on a treadmill for weight loss is not contraindicated for him. But we are talking about a low-intensity activity that will not aggravate the patient’s condition and will not cause an attack of heart failure or suffocation. Training in such circumstances should be prepared by a doctor. In this case, the process of losing weight will be carried out with a strict diet.
Athletes use low-, high-intensity, interval training. The first type - results are visible after a couple of months, uses fat as an energy source, burns fewer calories, requires duration. The second is a short run with an above average heart rate. More energy is spent, but the fuel in this case is glycogen in the muscles, not fat deposits. The effectiveness of the second type of load becomes clearer faster. The third type uses fat cells, but carbohydrates are also involved in providing energy to the body.
Walking on a treadmill for weight loss
Is it possible for those who do not want to run to lose weight using a treadmill? The answer will be positive, because low-intensity exercise is recommended for many people who have health limitations and are lazy. Walking on a treadmill for weight loss is a solution for many overweight people. This training has a number of features:
- The duration of the lesson should be at least half an hour.
- The downside of the classes is that the time period until the first results can be up to 2 months.
- The load can be increased by tilting the platform of the machine.
- While walking, the heart rate reaches up to 50% of the maximum number of beats.
- The body breaks down fat to provide energy.
How to properly run on a treadmill
The question of how to properly run on a treadmill forces you to determine the purpose of your exercise. This determines whether you need to run to burn fat (low heart rate) or spend more calories, but use carbohydrate reserves. Not every athlete can sustain running for half an hour at the level of high-speed running, so interval training is more often used. If a person wants to spend mainly body fat:
- warm-up for about 5 minutes – slow jogging or fast walking;
- increase in speed to 60-75% of peak heart rate – 40-60 minutes;
If a person is more trained, then you can use a more difficult load:
- warm-up for 5 minutes - walking;
- set the speed mode to 80% of the maximum heart rate - 20-30 minutes;
- slowing down the pace and resetting the pulse – 5-10 minutes.
How long should you run on a treadmill?
To lose extra pounds faster, should you run more on the treadmill? – A frequent question to every gym trainer in a fitness club from women and men. But there is no general answer for everyone here. Any sport requires an individual approach to creating a training cycle for each person. Running is no exception. More is better – it doesn’t work here either. Losing weight on a treadmill can only be ensured by a competent approach - instructions from a trainer who will advise one or another duration of running depending on the goals of the exerciser.
How to lose weight using a treadmill at home? The answer will be the same: the program should be compiled by a trainer who will take into account the client’s characteristics: level of training, excess weight, age, existing diseases and training goals. Home exercises will help you achieve a slim figure in combination with proper nutrition. But the advantages of running at home are obvious: you don’t need to force yourself to go to the gym or go outside.
How to walk on a treadmill correctly
There can be a lot of options for how to properly walk on a treadmill: with or without an incline, walking with weights, interval training - alternating one type of load or another. There is no specific answer for everyone. There are only recommendations that are acceptable in different circumstances - health problems, level of fitness, amount of extra pounds, etc.
The treadmill is a universal invention. By exercising on it, you can correctly change the intensity of the load and adjust the training program to your individual capabilities.
Many people often ask the question: is it possible to lose weight by exercising on this exercise machine? Losing body weight, strengthening the heart and blood vessels and the muscular system is possible for those who have become friends with the treadmill.
To make training more effective, you need to use certain running rules, which we will discuss in more detail in this article.
5 effective types of activities
There are several key types of treadmill exercises. They have minor differences and have different effects on the body: for example, one type of running is more and, while the other is aimed at the general strengthening and improvement of the cardiovascular system.
We'll look at five basic treadmill activities that you can do even at home.
1. Normal running (with constant load)
It is carried out at a constant average speed of seven to ten kilometers per hour.
This type of exercise is great for weight loss, as well as for maintaining good physical shape.
Consists of the following steps:
- Warm up. Stage one: running at a calm pace for seven to ten minutes.
- Main stage. Lasts twenty minutes: gradually increasing tempo.
- Hitch. Final stage: lasts about five minutes. Slowly decrease intensity, restore normal heart rate.
2. Intense walking
It is carried out at a constant speed of five to seven kilometers per hour. Suitable for almost everyone and has no age restrictions. Tightens and strengthens muscles, trains the cardiovascular system u.
It is an ideal type of exercise for those who are overweight. Promotes balanced weight loss in those who are obese.
Consists of the following steps:
- Warm up. First stage: calm and measured walking. Preparing the body to increase the intensity of the load. Lasts for seven minutes.
- Main stage. We walk at a fast pace for twenty to thirty minutes. Burn fat, tighten muscles.
- Hitch. We complete the workout for five minutes at a speed of four kilometers per hour. Slowly reduce the intensity, restore breathing, relieve muscle tension.
This is exactly the option Ideal for the following groups of people::
- such walking is the safest way to keep fit.
- Walking on a path will avoid the unnecessary stress on your joints that they would receive when running.
- This option is also most suitable.
3. Walking and running at an incline
Suitable for those who are actively losing weight and strengthening the muscular system. It is an active type of physical activity on muscles, blood vessels and the heart. Excellent, promotes, suitable for gynoid body type. For the entire duration of the workout, the track surface is raised, which creates constant resistance and forces.
Consists of the following steps: 
- Warm up. Its duration is five minutes at an average speed of three kilometers per hour. The working surface of the simulator is located horizontally.
- The main part of the training. Its duration is thirty minutes at an average speed of five kilometers per hour. The working surface of the track is raised to a predetermined height, which helps to significantly increase the intensity of the load.
- The final part of the workout (cool down) may vary from five to ten minutes at a slow pace. It is carried out with a horizontally positioned working surface. It is not recommended to neglect this part of the workout, as it helps stabilize the activity of the cardiovascular system, normalize breathing and relieve muscle tension.
It is training with an incline that allows.
4. Interval training
Is a good option for those who actively struggles with excess weight and strives to maintain good physical shape. During the lesson, the load constantly increases and decreases by changing the angle of the track. This type of training can be carried out in various ways. What unites each of them is a constant change in intensity.
Consists of the following steps:
- Warm up. It is the initial stage and takes place in a time interval of five to ten minutes. The running speed should be low - its average is three kilometers per hour. The working blade is installed in a horizontal position.
- Main stage - lasts up to thirty minutes. Every five minutes the angle of inclination increases by a specified amount. Modern simulators are equipped with a program that supports all specified stages independently. The speed is equal to five kilometers.
- Hitch— completes the lesson, the angle of inclination gradually decreases. The cool-down is approximately ten minutes. This part allows you to normalize breathing, pulse, and relieve muscle tension.
5. Walking with dumbbells in your hands
Experienced athletes often use weights while exercising on a treadmill. Dumbbells, which must be held in the hands while walking on the treadmill, develop coordination, train muscles, almost doubles the effectiveness of your workout.
It must be remembered that this method can only be used after sufficient experience in training, and first you need to master a simple classic version of walking. Instructors recommend starting with light weights and gradually increasing them by small amounts.
Consists of the following steps:
- Warm up. It is the initial stage and takes place in a time interval of five to ten minutes. The treadmill belt is located in a horizontal position. Speed three kilometers per hour.
- Main stage lasts up to thirty minutes. The pace gradually increases, and closer to the final stage it decreases. The speed is five to seven kilometers per hour.
- Hitch. The speed is reduced to three kilometers. The average cool-down time is ten minutes. The final stage allows you to smoothly normalize breathing and relieve muscle tension.
8 universal rules of training for weight loss
Do weight loss classes there are nuances, instructions and small features, knowing which, you can achieve positive results quite quickly. Here are the main ones:
1. How often can you run?
Instructors consider the most daily exercise is the best option. It is allowed to exercise five times a week if this regime is comfortable and convenient for you.
You can choose any time convenient for you. Many people prefer morning exercises, when the body is full of strength and energy. If you are a night owl, then it is better to move classes to the evening.
2. Duration of training
By exercising for about an hour, you can burn about five hundred calories in one session at an average intensity of exercise. Choose the time individually for yourself from forty minutes to one hour. After training, you should feel slightly tired, not groggy.
Classes can be adjusted both downward and upward, focusing on your well-being. The main thing is that you get satisfaction from your workout.
3. At what speed?
Running speed in five to seven kilometers per hour is optimal. The increase in speed to ten kilometers can only be short-term. Long-term training at such a speed leads to rapid fatigue and shortness of breath, although experienced athletes like to use this particular speed mode.
4. At what pulse?
Sports doctors recommend maintaining your heart rate, equal to one hundred thirty beats per minute. This is an average figure. You can more accurately determine your maximum heart rate (HR) using the formula: 220 minus your age.
Important! By setting different speeds, you can keep your heart rate at the required level.
5. Mandatory warm-up
This stage of the lesson starts with a moderate run at a calm pace. The time varies from three to ten minutes. Its purpose is to engage the muscles in work, warming them up for subsequent intense exercise.
Warm-up is carried out on a horizontal working surface.
6. How to cool down after class?
The hitch is final part workout. It can vary in time from five to ten minutes at a slow and measured pace. It is always carried out with the worker positioned horizontally.
Sports instructors do not recommend neglecting the cool-down, as it helps to properly complete the workout - stabilize the activity of the cardiac and vascular system, calm breathing and relax muscles.
7. Stretching exercises after running
If your muscles are tense and spasming after training, it means that you have not chosen the right training program for yourself.
Certain exercises will help you cope with these unpleasant phenomena.
It relaxes muscles and relieves fatigue. It should be done slowly with even and calm breathing.
8. What is the best way to drink water?
Water should be consumed throughout the day, always keeping a bottle with you and taking small sips. This is the best option.
On a note! All parameters for exercising on a treadmill are advisory in nature, because each person is individual. Experts recommend tailor classes to suit you. It is necessary to take into account your height, weight, health status and level of physical fitness. There is no universal technique that would be suitable for everyone!
A few words about diet
By applying the principles of a healthy and rational diet, it is much easier to cope with excess weight and maintain yourself in excellent physical shape.
Preferably completely eliminate it from your daily diet high-calorie foods high in fat and sugar: 
- pancakes;
- pies, pizza;
- all foods fried in oil;
- baked goods;
- sweet juices;
- sweet carbonated drinks
You can treat yourself to cakes only occasionally, on holidays and in moderation.
During weight loss and treadmill training, you should include in your daily menu:
- Boiled chicken and fish. They are sources of easily digestible protein, which is necessary for the structure of muscle tissue;
- Fresh vegetables. They are sources of fiber, vitamins and minerals;
- Leafy greens, all types of salads. They provide the body with essential vitamins, diversify the diet, and are low in calories;
- Spices– dill, cilantro, tarragon, basil, thyme. They activate metabolism and are effective for burning fat.
What can you eat before and after training?
- An hour before running on the treadmill, you can have a light snack. It can be any fermented milk products, cottage cheese, vegetable salad.
- After training, you can eat everything, but in small quantities. This will depend on your taste preferences.
Time of day plays a big role. If you exercise in the evening, then after a good workout you should give preference to protein foods. It could be fish, chicken or vegetable salad. After your morning workout, you can eat any cereal, fruit, coffee or tea with milk. The main meal should take place at lunchtime.
Running shoes and clothing
For classes it is advisable to purchase special running shoes. They have shock-absorbing properties, keep the ankle in the correct position, and reduce the risk of injury due to awkward movement. The sole has good grip on the working surface of the track.
Clothes should be made from natural materials, for example, cotton. You can use special branded running clothing, which is made of synthetic materials.
For track running we reviewed here.
A treadmill will give you energy, a positive mood, help you lose weight, and strengthen your muscles. The only condition is regular exercise and a positive mood!
Have you long dreamed of becoming the owner of a slim and toned figure, but don’t know where to start? In this case, the easiest and most natural form of physical activity will come to your aid - walking on a treadmill. This type of physical activity is good because it is suitable for almost everyone. Walking on a treadmill is equally beneficial for both healthy people and those for whom heavy physical activity is contraindicated. But in order to get rid of those hated extra pounds, you need to follow certain recommendations.
Benefits of walking on a treadmill
Before we begin to outline the rules that should be followed during the training process on the treadmill, it is worth talking about the benefits that it brings. And the benefits of this cardio exercise machine for the body are not only great, but also varied.
- Firstly, walking on a treadmill increases the tone of muscle fibers, which gives your figure a toned appearance.
- Secondly, any physical activity, including walking, helps increase calorie consumption, which directly affects weight loss. After all, when you spend more than you consume, the body begins to take energy from fat reserves.
- Thirdly, training helps improve metabolic processes - metabolism. The faster the metabolism, that is, the rate of absorption and waste of energy obtained from food, the less the body accumulates fat.
- Fourth, aerobic exercise, that is, long-term exercise at a relatively low intensity, strengthens the cardiovascular and respiratory systems; develops such quality as endurance; normalizes blood pressure; improves the functioning of internal organs; enriches the blood with oxygen. And by walking on a treadmill, you increase the body’s resistance to external irritants, increase stress resistance and performance, and, of course, charge yourself with positivity and vigor for the whole day.
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Indications and contraindications
Walking on a treadmill, like any sports exercise, will be useful for some, but can cause considerable harm to others. Therefore, before starting classes, you should find out which group of people you belong to. As for the first, such a load is ideal in the following cases:
- in old age;
- with significant excess weight;
- with poor physical fitness.
- mitral stenosis;
- heart disease;
- severe form of hypertension;
- pulmonary heart failure;
- bronchial asthma;
- angina pectoris;
- heart rhythm disorder;
- thrombophlebitis of the lower extremities;
- exacerbation of a chronic illness;
- cold;
- lesions of the musculoskeletal system.
How to walk on a treadmill correctly
The benefits of cardio training on a treadmill can only be obtained if you follow simple but very important tips:
- Before you begin physical activity, always warm up first. Particular attention should be paid to the places that are most involved when walking, that is, the ankles, knees, calf muscles and thigh muscles. This will prepare the body for the upcoming workout and minimize the risk of injury.
- The body must be in the correct position. The chest and shoulders must be straightened, the back must be straightened, the abs must be slightly tense, and the arms must be bent at the elbows so that they form a right angle.
- Breathe deeply and only through your nose. This maintains a sufficient level of oxygen in the blood and stabilizes metabolic processes. When you have rhinitis, you should inhale through your nose and exhale through your mouth.
- Make the training process more varied, that is, periodically change your walking speed. Interval training allows you to burn more calories, which means results will appear faster. For example, walk the first 10 minutes at a speed of 5-6 km/h, then the next 4 minutes at a speed of 8-9 km/h, and then 2 minutes at a speed of 10-11 km/h. Repeat the pattern until the end of the lesson. Interval walking is especially effective if you have one of the following devices, such as a fitness tracker or heart rate monitor. Using such a device, you can monitor your heart rate and calorie consumption at different walking paces. Based on the results obtained, it will be easier to adjust the intensity of training.
- Before and after training, be sure to drink clean, still water. There is no need to limit yourself in fluid consumption during physical activity. Try to take at least two or three sips of water every 10–15 minutes. This will help avoid dehydration of the body, plus water promotes weight loss - it removes breakdown products from the body and takes an active part in the breakdown of fats. In addition, water restores skin elasticity, which eliminates stretch marks that occur after weight loss. Please note that drinking large amounts of water during exercise is not recommended, as discomfort in the form of heaviness may occur.
- The inclination angle of the treadmill determines how much exercise you get. The higher it is, the more energy you will expend. At the initial stages, the angle of inclination of the simulator should be minimal, then it can be gradually increased.
- When exercising, control your heart rate, that is, your pulse. It is advisable that throughout the entire workout it does not fall below 127–130 beats per minute. But it is also important that it does not exceed the 135 beat mark. In this case, reduce your walking speed and walk at a speed at which your heart rate does not exceed normal. Over time, your heart will become more trained and you will be able to walk at a higher speed without harm to your health.
- When losing weight, a very important factor is the duration of the training process. It’s worth starting with 10–15 minutes. Then gradually increase your workout time until you reach 60 minutes. Walking on a treadmill for 1 hour is optimal because the breakdown of adipose tissue begins only after 35–40 minutes of physical activity. A longer load triggers catabolic processes, as a result of which muscle fibers begin to break down, rather than fat tissue.
- It is not recommended to abruptly end the training process, or even start it. Therefore, do not be lazy to do a cool-down. Walk on the treadmill at a leisurely stroll until your heart rate drops to 110 beats per minute, then stretch your muscles. The first action will allow you to gradually reduce the pressure. With the help of the second, the body will begin to recover faster, which means that the muscles will hurt much less the next day. This is a very important factor, especially for beginners who are not used to muscle pain.
Tips to help you lose weight faster
If you want to get maximum results and achieve your dream body as quickly as possible, then, in addition to walking on a treadmill, you definitely need to take note of all the following subtleties:
- First of all, you need to reconsider your diet. Weight loss will occur more intensively if you give up soda, sweets, as well as fatty and fried foods. All of the above should be replaced by vegetables, cereals, fruits, eggs, lean meat, fish, durum wheat pasta, and fermented milk products. In other words, nutrition must be complete so that the body does not experience a lack of nutrients and vitamins and is saturated with only the “right” calories. By “correct” we mean calories that give the body the energy it needs to function, rather than being stored as fat.
- The next tip also concerns nutrition. While losing weight, it is recommended to eat 5-6 times a day in small portions. This way you will not only normalize the activity of the gastrointestinal tract, but also improve metabolism and get rid of the feeling of hunger. The latter protects against dietary breakdowns. By the way, you can eat this way not only during the period of weight loss, but also to maintain normal weight.
- Also, when losing weight, the time at which the training is carried out plays an important role. Cardio training aimed at getting rid of extra pounds is best done in the morning, and on an empty stomach. In the morning, glycogen reserves are minimal, so the body draws energy from fat deposits. In addition, this way you will set a certain rhythm for the body.
- The last key nuance in losing weight is the regularity of physical activity. The more often you exercise, the faster the excess weight will go away. It is optimal to walk on a treadmill 4-5 times a week. You should not exceed the number of workouts, as this is fraught with overtraining. Overtraining is a physical and emotional condition that occurs when the body does not have time to recover from physical activity. Against this background, a person loses interest in the training process, he experiences a loss of strength and fatigue.
From all of the above, we can draw the following conclusion: walking on a treadmill is one of the simplest and most effective exercises that will help you lose weight without overload and injury. The main thing is to strictly follow all recommendations, make every effort and listen to your body. In this case, in the near future you will be able to enjoy your incredible transformation.
