What does treadmill training do? The benefits of a treadmill for weight loss: how to exercise so that the weight goes away faster? Eating while exercising for weight loss

Everyone who thinks about comfort for their body imagines doing sports in the gym in this way: they put on headphones, turn on their favorite music, a person, being alone with himself, can simply easily run, while achieving improvement in his health, mood, and beauty of the figure. .

Such pleasure can be obtained at home, or, as an option, to engage in training in the nearest fitness center. There are even special running clubs, because the generality active classes brings people together, stimulates not to stop at the achieved results, spurring them to higher performance than the neighboring runner.

At the same time, a certain methodology should be followed - running should be constant, with the same frequency, according to the established rules, then the intended effect will be achieved, including the planned weight loss.

Before starting sports, it is necessary to carefully study the existing requirements for preparing the body to withstand the appropriate loads.

To do this, first of all, you must adhere to the following rules:

• observe ;
• keep intervals of sessions;
• calculate individual speed;
• carry out regular;
• fully surrender to classes, provide sufficient load on the muscles of the legs.

An experienced coach will tell you how best to set your schedule, the order of strength training, as well as the duration of the run. There are several types of programs for different classes. physical training- for beginners, intermediate athletes, professional athletes.

How to calculate the correct running speed and create a weight loss program yourself?

Calculating the optimal speed and building your own effective program for weight loss is possible and affordable thanks to certain calculations, as well as the preparation of step-by-step instructions:

1. You need to start the first lesson with a walk.
2. With a comfortable state of health, with fast walking and the absence of medical contraindications, the alternation of running and walking for half a minute for 20 minutes begins.
3. Training is carried out 3-4 times a week, with a gradual increase in load time.
4. The speed at the beginning of the race is 2 km / h, then a little faster - 3 km / h, giving each stage 2 minutes.
5. The next step is to run with a gradual increase in speed to 7 km / h.
6. Change in incline for beginners from 1.5% to 0.5%, up to several times for the rest of the time.
7. At the end of the workout, the pace decreases, the speed is up to 2 km / h.

To independently determine the appropriate load scheme, you need to devote yourself half an hour, take a heart rate monitor, then start brisk walking within 10 minutes.

Then you should increase the running speed to 7-8 km / h, without changing the angle of the track, remaining in this mode for about 5 minutes.

At this stage, the numbers from the heart rate monitor are necessarily recorded, the running speed slows down to the state of walking. When the breathing calms down a little, you need to raise the angle of inclination to 3-5 degrees, then continue to move for another 5 minutes, and then measure the heartbeat again.

Interval training scheme on a treadmill. Example #1

First stage, both in the first and in the second option - 10 minutes of quiet walking.

First interval: walking at a slope of 3-6 degrees, at a speed of 4-6 km / h for about 5 minutes.

Second interval: the slope of the canvas is removed, the run begins at a speed of 7 to 9 km / h, it lasts 2 minutes.

Third interval: run for 1 minute at the fastest possible speed for the body.

All intervals require repetition at least 4 times (in turn).

Interval training scheme on a treadmill. Example #2

Warm-up, 10 minutes walk.

First stage: slope zero, run 7-9 km / h for 7 minutes.

Second phase: Walk for 10 minutes, increasing the incline by 2 degrees every 2 minutes. The next 10 minutes of walking with a gradual decrease in the slope with a similar frequency of two minutes.

Intervals alternate 2 times, athletes with sufficient training experience repeat this scheme four times.

The effectiveness of training. Regularity on the treadmill

To achieve the planned result, you must first know your maximum heart rate.

It is easily calculated using the formula:

• for men: 220 - (minus) the number of full years;
• in women: 226 - (minus) the number of full years.

For example, calculating the maximum value of the heartbeat for 25 - summer man is carried out in this way: an acceptable high rate when performing a running workout for him will be 195 (220 - 25) beats per minute.

Most high efficiency training is manifested during morning visits sports simulator. In the first three weeks, the muscles and the cardiovascular system will be strengthened so much that it will be possible to go to average level running load lasting 30 minutes, with an average frequency of attendance at the sports club up to 5 times a week.

A very important aspect to achieve excellent result is a constant increase in loads, speed, duration of races. After all, the body gets used to a certain rhythm and consumes much less energy and calories, so more serious training will only benefit experienced runners with a stable access to the treadmill.

When choosing running shoes, it is recommended to pay attention to a special professional series for athletes. Sneakers of this class are designed taking into account greater cushioning, proper setting, as well as support for the foot, due to which the load on the spine and joints becomes much less. With the goal of losing weight, you must also use appropriate sports underwear. It will help you sweat well, and also lose extra weight.

No need to torture yourself at first with hungry hourly exits to the gym. The most enduring are capable of this. Correct, mood, return during training, regular attendance at classes up to 4 times in 7 days will provide a long-term charge of vivacity, lightness with little or no undue stress. In about an hour of training, 600-700 calories are burned, depending on the intensity of the effect on the whole body, including arm movement and abdominal muscle tone.

Diet

You need to monitor the freshness, quality, nutritional value of products daily. It must be understood that after eating a plate of porridge with a side dish before training, an hourly load will not be able to burn a large and necessary amount of energy. It is better to have a light carbohydrate breakfast in 40 minutes, and go for an intensive workout, otherwise, it will be just a cardio warm-up. It is better to plan the next meal no earlier than 2 hours later.

It should be, first of all, low-calorie food without excess fats, sweets. The diet necessarily provides for the presence of such components as complex carbohydrates, vegetables, protein. Then the body will recover better, respectively, the metabolism will improve, contributing to the reduction of fat mass in problem areas.

How to choose the right treadmill?

For the home, or determining the appropriate equipment in the gym, is no less crucial moment in indoor running than the training itself. In terms of functional qualities, these sports devices are somewhat different from each other.

Just like the feature set, different tasks, and by price, you can determine whether it is worth purchasing the proposed model (fortunately, online stores have a sufficient choice).

Choosing a treadmill for weight loss

To choose the right “your” weight loss simulator, experienced athletes advise considering the following points:

• low price - poor-quality machine running. Chinese cheap consumer goods are not suitable for real loads, moreover, they will quickly become unusable;
• the presence of speed control of 16 km / h and above with an angle of inclination up to 10 degrees;
• adjusting the speed to an individual heart rate is the most useful feature;
• if you choose a device for weight loss - you can stop on the electric track, for pumping up the muscles of the legs - mechanical.

Now the choice is wide enough, because for a small room great option will purchase a model with a folding mechanism. Such a useful unit can be stored under the bed to save more space.

Some reviews of treadmills are negative, and even indicate a lack of results during long sessions. The reasons here may be completely different - you just need to run correctly, and a short list of tips will help you understand the mistakes that are most often made in training:

1. Do not hold onto the handrails, transferring weight, and also incorrectly distributing the load.
2. Posture - only even, without tilting the body to the left, right, forward.
3. The arms are free to move like a regular run, helping to maintain pace and balance.
4. A pulled in stomach helps to strengthen muscles as soon as possible, burning more calories.
5. You need to start and end your run with a warm-up and a calm walk.

Everyone wants to become slimmer, more active and more energetic, and most of them know exactly what needs to be done to achieve this. Sport is health, and on the track in moderate mode is unparalleled in lightness, safety and efficiency. Through strength training strengthens general state, rises muscle tone, metabolism is accelerated and improved outlines of the figure are formed.

Among the many ways to make a figure slimmer, running is not the last place. Modern living conditions lead many to workout in the gym or at home with the help of special simulator. The benefits of such exercises for weight loss are undeniable, so the question of how to lose weight on a treadmill is one of the most relevant when compiling individual program workouts. To achieve the desired result, you need to take into account many factors and use different types running.

Can you lose weight on a treadmill

good cardio load can not but affect the state of the body. It is a source of energy and health. It doesn't matter where you do it: on the street or in the room, it is important how you do it. If your treadmill workout left you sweaty and short of breath, then a certain amount of calories have been lost. The main thing is to train regularly and do it correctly, that is, monitor the maximum heart rate (MHR) so as not to overstrain, but also not to be lazy, giving yourself good load.

There are two opinions about losing weight with a track. Some people think that running alone is enough for it. Others believe that real weight loss begins when the right food is added to cardio training, which affects the basic metabolism and a certain exercise regimen. It is important that you eat nothing but carbs before your workout. When they are processed, energy will begin to flow from the consumable body fat.

What gives a treadmill for a figure

No matter what simulators and equipment we work with, everyone really wants to see a noticeable result on their figure. Treadmill strengthens the muscles of the whole body, because during the run all parts are actively working. The main focus is on the legs, the hips and calves work the most. If you do not hold on to the handrails, but energetically help yourself with your hands, then shoulder girdle and the hands are just as active. Thanks to this, you force the heart and lungs to work intensively.

How to do it right on the treadmill

A treadmill is a lightweight version of jogging. It is easier to train on it than on the street, because it helps a person through its own movement and the presence of handrails that you can hold on to. How to lose weight on a treadmill in such conditions? You need to train yourself to run without handrails and choose different degrees of incline. This will make your workouts look like a real street run. It is important to achieve as long as possible the duration of classes, do not forget about the warm-up, wear comfortable shoes, drink liquids in small quantities.

How much to run

The duration and frequency of treadmill workouts depend on what result you want to achieve. If the task is only to lose weight slightly, tighten muscles and tone yourself, then short 15-minute workouts are enough, preferably 5 times a week. You don’t need to drive yourself hard: keep a moderate rhythm, gradually bringing the time up to half an hour.

How to lose weight on a treadmill by a few pounds? In this case, the duration of the workout should be 40 minutes or more. Only during this time the body begins to burn fat. You can start with short runs with a constant increase in load and time. You can do this three times a week, on the other days the muscles need to be given a rest, because such a run should make you sweat well.

What muscles work

The treadmill makes all the muscles of the body more toned. They do not pump up, but "dry", that is, the excess fat around them goes away. The toned muscle mass becomes more noticeable. Most of the load is received by:

• The calf muscles, which are located from the knee and below. Exercises on them will make legs slimmer, increase too small calves or tighten large ones.
• The quadriceps are the muscles that form the thighs. They are located at the top front of the leg. They are involved in the movement to the rise.
• The biceps femoris is rear surface, which is inflated during a fast run.
• The gluteal muscles are involved in any type of running and the buttocks become elastic.
• Shoulder girdle. It is activated by active hand swings.
• Heart muscle. Increased breathing makes the heart work several times more intensively. Heart rate-dependent modes control the heartbeat and work out the endurance of the heart.
• Intercostal muscles, abdominal muscles work due to intensive breathing.

How many calories are burned

Exercise programs may show various data, but those that reflect calories burned are not entirely correct. So, in the first minutes of training, not body fat, and water. Further indicators depend on the intensity of training. Brisk walking burns up to 300 calories - this pace is suitable for beginners. If we consider easy running, then it helps to waste up to 500 calories per hour. At this intensity, a person begins to lose weight. How to lose weight on a treadmill? Run with full dedication to achieve a loss of 800 kcal / hour.

Exercises on the treadmill

With a treadmill you can do a lot of different things. useful exercises. Thanks to him, they become many times more effective. Try executing:

• lunges directly along the moving canvas forward and to the sides;
• side step, which can be done at different speeds;
• dynamic bar, that is, walking with your hands;
• walking;
• running with different slopes.

Walking

You can start exercising on the simulator with normal walking. A treadmill for weight loss is suitable if your physical fitness is very weak. It is chosen by people in old age or after illnesses. Walking on a treadmill for weight loss is not as effective as running, but gradually it prepares the body for more serious stress, and when regular classes slowly, but leads to weight loss. By doing this exercise, you are minimizing the threat of overload. Optimal speed for walking up to 7 km / h, duration - about an hour.

There is a type of walking called jogging - this is a movement close to running, which is performed at a speed of 7 to 10 km / h. During jogging, a person can observe short states"flight", when both legs are simultaneously in the air. Classes at this pace are more effective than simple walking, have a better effect on weight loss, and train the cardiovascular system. This exercise is perfect for those who want to get rid of cellulite and tighten the body.

Run

Running on a treadmill for weight loss starts at a speed of 10 km / h. It is recommended to perform steps from the toe. You need to realistically assess your physical fitness and not drive yourself from the very first workouts. The recommended heart rate while running is 120 to 130 beats per minute. A heart rate monitor will help you calculate it. As soon as classes at the chosen pace cease to tire you, then it's time to increase the load, otherwise there will be no effect for losing weight. You need to move smoothly, keep your arms bent at the elbows, shoulders and chest straightened. Breathe deeply through your nose.

Incline walking

An incline on the treadmill is a way to make your workout harder and harder. It forces the body to lay out 100-200% more. During such classes, there is an intensive process of burning calories and losing weight. To achieve maximum effect from walking with an incline, during one workout, alternate all the levels that are on your simulator from the smallest to the largest and vice versa. When you get used to all the load that the simulator can give, use weights (backpack, armlets, belt).

Treadmill workout program for weight loss

The training program must be compiled individually, based on the capabilities of your body and on the tasks set. On a mechanical simulator, you will have to do the calculations manually; the built-in computer will facilitate this task. In any case, you need to determine several indicators for exercising on a treadmill for weight loss: duration, speed, angle of inclination of the track. The increase in load and duration should occur every 2 weeks by 5%, but you can increase one thing, and not both at the same time.

Whatever weight you want to lose and whatever program you choose, the result can be different: instead of 5, you can lose 1 kilogram, or you can lose 8. It depends on the initial weight (more overweight people lose weight faster), on the number and duration of training, from nutrition. If you want to lose weight, you can’t rely only on training, because a diet, a minimum of alcohol are the same necessary conditions. Here are two types of training programs for weight loss:

• Long workouts. Practice for 40 to 60 minutes. Keep a moderate pace. If you chose walking to start, you can do both daily and twice a day to lose weight.
• Interval training. They will look like a 1-minute brisk run and a 3-minute recovery walk. As time goes by, the task increases. Classes are held in the form of load and rest 1:1, then 2:1.

Warm up

You should always start a lesson with a warm-up. This rule applies to any kind of training, because it warms up the muscles and helps to avoid injuries and sudden overloads. The warm-up for running on the track should last 5 minutes. Bring to a speed of 5 - 6.5 kilometers without a slope. After running 2 minutes, increase your speed by 0.3 km per hour and do this every next 30 seconds until you reach 5.5 km. From time to time, grab onto the handrails and walk for a few seconds on your toes, then on your heels. It loosens the shin.

interval running

How to lose weight fast on a treadmill? This will help interval training, that is, the alternation of different running speeds. There are two types of classes: with time limits or lasting as long as there are strengths. The second variant has no clear gaps and is called fartlek (playing for speed). It involves running to failure, then recovery walking. You can repeat it until the onset of hollow fatigue. Clear intervals may look like this: a minute of sprint, 2 walks; 4 sprints, 7 walks. It has been proven that calories continue to burn even after the end of the interval run.

Treadmill for beginners

Unprepared people should adequately assess their capabilities. How to lose weight on a treadmill if you have never exercised before? Start by simply walking for about 15 minutes a day. Breathing may become slightly rapid, but without the appearance of shortness of breath and other uncomfortable sensations. The first 2-4 weeks you should develop the endurance of the body. For the first three months, there should not be any intense loads, and especially interval ones.

The effectiveness of the treadmill for weight loss

Movement brings great benefits to our body, and intense movement can literally revive the body and breathe into it new life. So classes on a treadmill for weight loss lead to numerous positive results. Among them are:

• increased endurance;
• strengthening all the muscles of the body, due to which the figure is tightened;
• burning fat deposits and the disappearance of cellulite;
• improving metabolism and increasing metabolism;
• acceleration of blood flow, which provides a better enrichment of cells with oxygen;
• skin rejuvenation.

Video: How to run on a treadmill to lose weight

To change the weight down, a comprehensive solution to the problem is needed. Walking on a treadmill for weight loss will only be effective if you have a proper and balanced diet that excludes unhealthy foods. According to experts, a daily half-hour workout on a treadmill will help you lose weight, strengthen your bones, and stimulate your heart muscle.

Regular exercises speed up the metabolism, normalize the level of cholesterol in the blood and saturate it with oxygen. To reduce the amount of fat stores in the body, you should train for an hour or at least half an hour a day. The result of an individual weight loss program will become noticeable after a few weeks, or even months of walking on a treadmill. This training scheme will not be difficult even for a beginner with minimal physical fitness, the main advantage of the regimen is its simplicity and ease of execution.

Benefits of walking on a treadmill for weight loss

The internal process of burning excess calories requires a person to be patient and constantly work on himself. However, long and systematic walking on a treadmill for weight loss will very soon bear fruit in the form of strengthening immune system, increase the level of metabolism and increase energy reserves in the body. Experts recommend for effective weight loss exercise in the morning, because this time of day is the most successful for burning excess fat. Training at a normal pace is shown to everyone, the only exception is people with leg or spinal injuries.

What muscles work

Due to the versatile loads during exercise, walking on a treadmill for weight loss affects most of the muscles in the human body, which favors the harmonious functioning of the whole organism. The musculature of the lower body is actively used, because it is subjected to the greatest load. When exercising on a treadmill, the shoulder girdle is also involved due to the rhythmic movements of the hands.

In addition, the muscles of the press and intercostal muscles, which are responsible for the work, are involved in the course of the lesson. respiratory system. The heart and blood vessels are also stimulated during walking, which is why exercise is a rewarding pastime for people of all ages. Sports activities they will make the figure fit and slender, however, with the help of the simulator it will not be possible to pump up big muscles.

How much to walk to lose weight

Only regular training can help you achieve maximum results on the treadmill.. You do not need to overstrain in class, you should maintain a calm, but confident pace during the exercises. It is recommended to start walking on a treadmill for weight loss in the morning, about an hour after a breakfast rich in proteins and carbohydrates.

Walking on the simulator is allowed at least every day, the main thing is not to overdo it, because the depletion of the body's resources is dangerous to health. An ideal option for weight loss is an hour-long exercise five times a week. Such intensity for most women and men is not difficult, in addition, it is recommended to take breaks for a few minutes to recuperate.

How many calories are burned

On average, about 650 kcal is burned per workout. This is not an exact value, because each organism is individual and indicators such as weight, basal metabolism and health status are different for all people. Classes on the track for weight loss will not bring quick results, however, after six months, subject to constant training, a sharp reduction in body fat will make you pleasantly surprised.

Since muscles without proper load can quickly lose their tone, you should not skip classes without a good reason. beautiful shapes, elastic skin is the result of daily hard work, to achieve which some people need one month, while others have to work on the body for years. However, such a noble goal justifies any means, so even small efforts can help achieve the goal.

How to do it right on the treadmill

The lesson must begin with a warm-up, literally ten to fifteen minutes are given to pre-warm up the muscles. After that, you can increase the load to the required limit, watching your heart rate. If you maintain fluctuations at a certain level, then the process of weight loss will be much more efficient.

It's important to learn how to keep correct posture while running on the treadmill. It is necessary to straighten your back, straighten your shoulders, draw in your stomach and lower your arms along the body. The position of the body should be comfortable. Toward the end of the workout, you should gradually reduce the walking speed to stabilize the work. circulatory system. This approach will prevent the risk of muscle pain.

How fast to walk

One of the most accessible methods of body shaping is considered to be walking on a weight loss simulator. For people whose overweight does not exceed twenty kilograms, the use of speeds ranging from six to ten kilometers per hour is allowed. Everyone who has faced the need to lose weight knows that the faster the speed, the more efficiently calories are burned. It is allowed to conduct classes according to the interval program, which implies a change in speed at different intervals.

Treadmill Incline

Not all people know that on the simulator you can change the slope of the tape and the canvas according to the goals of the training. This program simulates walking on a hilly or mountainous terrain, due to which the human body is subjected to even greater tests. Not only cardio is created, but also power load on the entire lower muscle group, including joints, tendons and ligaments. However, this type of load is only suitable for physically strong people.

Treadmill workout program for weight loss

For weight loss, a standard training program is better suited. An individually designed training system helps to lose weight much faster overweight. The simulator provides many options for the training process, the most important thing is to determine your heart rate (HR). An interval training scheme for people whose heart rate is higher during exercise should look something like this:

1. Ten minutes of easy walking at a speed of four to six kilometers per hour as a warm-up.
2. Walking with a slope of three to six degrees for five minutes at the same speed.
3. Two minute run without a slope at a speed of seven to ten kilometers per hour.
4. Running on top speed within a minute.

Fast walk

person to perform any exercise, needs energy synthesized in his body in the form of glycogen and creatine phosphate. If the loads are very intense, then the body will take the missing energy from its own reserves of fats, due to which brisk walking contributes to weight loss and normalization of weight. But before moving on to this type of training, you should work out at a lighter pace for some time so that the body has time to get used to the new loads.

walking uphill

For those people for whom simply walking on a treadmill is too an easy task, you need to move on to more intense exercises. The best option at this stage of physical training there will be regular walking uphill. The main feature of such exercises is a complex load, which helps to lose weight and build muscle. It is recommended to start training in the morning, because at this time the body burns excess calories more efficiently.

Interval training

This type is a very effective way to fast weight loss. Due to the alternation of the degree of load, the body does not have time to get used to the exercises, so fat burning will occur with the desired intensity. Start off interval training recommended with a five-minute walk, after which you can increase the speed or incline in the simulator. As soon as the classes no longer seem difficult, you need to add a load or move on to more complex exercises.

cardio

Modern programs for weight loss, they often alternate cardio loads with strength to achieve maximum effect. However, even by themselves, cardio exercises on the simulator can help achieve the desired result with proper nutrition And moderate exercise on the body. The intensity of training should be sufficient for the body to use stored fats and turn them into energy for exercise.

Video

Or get rid of subcutaneous fat.

Regular brisk walking on a treadmill gives results comparable to interval runs in city parks, long cardio sessions on an ellipse or stepper, but for most amateur athletes it is much easier both physically and psychologically.

What muscles are working?

Let's start by looking at what muscles work when walking on a treadmill.

During aerobic exercise, we train, first of all, the heart muscle, on the state of which the lion's share of our health depends. But also while walking on a treadmill, the abdominal muscles are actively included in the work.

If your gym is equipped with modern treadmills, in which you can adjust the angle of the moving surface, then walking uphill on a treadmill will further strengthen calf muscles, hamstrings, gluteal muscles and extensors of the spine.

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Benefits of walking on a treadmill

It's no secret that walking on a treadmill is very useful, despite the simplicity of this exercise. In particular, for weight loss, brisk walking on a treadmill is the best way to go.

Calorie consumption in this form physical activity is large enough - for an hour of work with an average intensity, we burn about 250-300 calories. This is equivalent to 150 grams of lean boiled beef or a generous portion of buckwheat porridge.

Regular performance of such cardio workouts increases the metabolic rate, which allows us to quickly get rid of accumulated excess fat or gain high-quality muscle mass without increasing the subcutaneous fat layer.

The undoubted benefit of walking on a treadmill is also manifested in an increase in endurance, which greatly simplifies the task when doing crossfit or when classic workouts V gym. No wonder cardio on the treadmill is an indispensable part of the training process of any experienced crossfitter, bodybuilder, fighter. mixed martial arts, cyclist or swimmer.

There is a lot of debate on the net about what exactly is better to include in your training program: walking or running on a treadmill. It should be said that walking is no less effective in terms of developing endurance and getting rid of excess fat, and certainly more beneficial for health. The fact is that the treadmill is designed in such a way that we do not run along it - we catch up with it. This creates an undesirable burden on knee joints and over time can lead to injuries to the meniscus or hamstrings.

• walking on a treadmill is recommended for those people who have knee problems. She will help support physical form and avoid aggravating injuries;
• This is a great exercise for those who are just starting to play sports. By walking on a treadmill from the first days of training, you will gain excellent endurance and save your knees;
• interval walking on a treadmill is perfect for athletes suffering from hypertension. It allows us to work at a comfortable heart rate (115-130 beats per minute), while running increases the heart rate to 140-170 beats per minute, which is too high for of cardio-vascular system hypertension;
• also measured walking on a treadmill will go well for those people who have just recently quit smoking and started to lead healthy lifestyle life, and their respiratory system is not yet ready for serious strength or cardio loads. After a month of regular walking on a treadmill, their shortness of breath will decrease or completely disappear, the work of the cardiovascular system will normalize, their lungs will get used to delivering more oxygen to muscle cells, and only after that you can start full-fledged classes in the gym.

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Rules for efficient walking

To get the most out of this type of cardio workout, follow these simple rules:

1. Always start your workouts with a thorough warm-up. Particular attention should be paid to the knees and ankle joints, you should also warm up the quadriceps and calf muscles well.
2. Consume enough. Drinking at least a liter of non-carbonated mineral water in small sips, you will protect yourself from violations of the layered balance in the body.
3. Don't change your stride length. Try to take steps the same length throughout the workout - this will allow you to keep a uniform pace of walking and increase the effectiveness of the cardio load;
4. End your workout with a cool down. When you are already exhausted and cannot walk at a fast pace, take another 10-20 minutes of walking at a walking pace. Due to the increase in heart rate during fast walking, during a hitch, fat-burning and metabolic processes in your body will not weaken.
5. Decide on the optimal duration of your workout. Scientists believe that the processes of lipolysis during physical activity begin to proceed at full capacity only after 35-40 minutes, but at the same time, too long cardio (more than 80 minutes) can lead to disintegration muscle tissue. Therefore, the optimal duration of walking on a treadmill is about 60 minutes.

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How to lose weight with walking?

In order to enhance the processes of lipolysis during cardio training in the form of walking on a treadmill, there are several technical subtleties. Here are some of them:

Correct training time

The best time to do cardio workouts to lose weight is in the morning on an empty stomach. At this time, processes predominate in our body, glycogen stores in the liver and muscles are minimal, and the only source of energy is subcutaneous or visceral fat, which our body begins to actively consume. If you are worried that fasting cardio will negatively affect your muscle mass, use a pre-workout serving or complex amino acids.

Combination with other exercises

No less effective is the performance of walking on a treadmill after a power or functional training. Walking at a moderate intensity will increase the fat-burning effect of your workout, as you will burn even more calories.

Regularity

Regularity is the key to progress. If, in addition to walking, you are doing weights, then two hourly walking workouts on a treadmill per week will be enough. If, for one reason or another, exercising in the gym is contraindicated for you, walk on the treadmill 4-5 times a week.

Variety in training

Bring variety to your training process. Often perform fast walking, almost turning into a run, so you will achieve an even greater increase in endurance and reserves of the respiratory system. Also a great way to lose weight is interval walking on a treadmill, in which you alternate walking at a fast pace and walking at a walking pace. Interval walking will be especially effective if you have a fitness bracelet or a heart rate monitor - this way you can track calorie consumption and heart rate at different walking paces and, based on this, make adjustments to your training schedule and try to increase the intensity of your cardio workouts day by day .

Workout program

Below are some interval walking patterns for beginner and intermediate level athletes:

First level

Average level

Each circuit should be repeated 3-4 times in one workout. To increase energy consumption, you can vary the angle of inclination of the moving surface of the treadmill, making it more for low-intensity walking and less for walking at high speed.