“I’ll start running on Monday!” This thought must have crossed your mind more than once. Was the venture unsuccessful? So you missed something important ... How to exercise on a treadmill to lose weight and still have fun?
Running is The best way for weight loss, intensive cardio training and a source of vital energy. Pay attention to the benefits of such training and, perhaps, your laziness will disappear:
- speeds up metabolism;
- saturates the body with oxygen;
- slows down the aging process;
- promotes the breakdown of excess fat;
- triggers the production of happiness hormones;
- trains the heart
- increases endurance;
- the body becomes toned and strong.
After morning run you will feel a surge of strength, a certain euphoria, lightness, and your self-esteem will raise the bar. And most importantly, the hated fat will begin to literally melt before our eyes. But for this you need to do everything right ...
Treadmill or???
The age-old question: what is better for weight loss: treadmill Or an exercise bike? Both options are good, but they work a little differently. The exercise bike focuses on the lower body. During a run, in addition to the legs and buttocks, the abdominal muscles actively work, the body and arms are involved. In terms of maintaining overall tone, running is definitely better.
Compared to a treadmill and a track in a park, classes on fresh air will bring more benefits. Various routes are available, beautiful landscapes, however, some ladies are embarrassed by people around. In addition, not every area has a suitable jogging track, and breathing car exhaust fumes is only hurting yourself.
Benefits of treadmills:
- Smooth surface;
- load distribution;
- the ability to select modes, speed, angle of inclination;
- heart rate control, minimizing health risks;
- calculation of calories burned.
In addition, you can buy a simulator at home and exercise at a convenient time, without embarrassing anyone.
Consider contraindications!
Check with your doctor ahead of time. Intense loads are prohibited in such cases:
- cardiovascular pathologies;
- problems with the respiratory system;
- degenerative-dystrophic diseases of the musculoskeletal system of a complicated form;
- late pregnancy.
Train properly and have fun
Insufficient motivation, monotony of classes, lack of the desired result - all this becomes a reason for another capitulation. Fat won again, and you were left with extra pounds and self-doubt. You can’t give up, you need to learn how to run correctly!
Create a mood
Start by choosing the right motivation. The desire to lose weight should be so strong that even the thought of skipping classes does not arise. It doesn’t matter where the fat burning treadmill workout takes place - at home or in the gym - set the mood with music, see from the side how you are moving towards your goal, overcoming difficulties, imagine how the kilograms begin to melt with every step. By the way, the new comfortable sportswear or trendy sneakers will increase the desire to exercise.
Warm up is a must
You can not immediately jump on the track and turn on the speed of the cheetah. First, warm up: work out your joints, stretch, squat. For the first few minutes on the track, walk at a calm pace.
Unheated muscles and ligaments are a risk of injury. The knees and lower back are especially affected. For additional protection of the joints, use chondoprotector ointments.
Choose a mode
Modern simulators have several modes - automatic or manually adjusted. Main indicators: speed and angle of inclination. If you are a beginner, limit the first 2-3 sessions to simple walking without a slope, then gradually increase the load.
Auto modes alternate your running speed to create rest intervals. Some simulators adjust to the athlete's pulse.
Control your pulse
Heart rate is directly related to fat burning processes. The optimal value is 120 beats per minute. It is necessary to take into account the state of health, the amount of excess weight, age.
To calculate the exact beats per minute, use the formula: (220 (max HR) - age) * load percentage
For example:
- 220 - 30 \u003d 190 - the maximum allowable heart rate
- 190 * 50% = 95 - warm up and cool down
- 190 * 65% \u003d 120 - maximum fat is burned
In order to “not spit out the heart” by the end of the workout, this level of load should be alternated with walking at a slow pace.
When and how much should you run?
Three questions need to be asked: when, how much and how often:
The time of day does not play a key role, but it is better to train in the morning, on an empty stomach.
How much do you need to run on a treadmill to lose weight? Optimal - 30 minutes. Less than 20 minutes of running will not have time to start fat burning processes, and more than 40 minutes will provoke fatigue and splitting muscle tissue.
To achieve the result, exercise at least 3 times a week. When combining cardio with strength training, two workouts a day are enough, when drying, at least five will be required.
And now the hitch...
After intense running, you need to restore breathing, normalize the pulse, and stretch. The heated body will cool down and can be sent to the shower. After a workout, you should feel pleasantly tired, but not exhausted.
Isn't it time for a bite to eat?
To make sense of classes, remember a few rules regarding food:
Before training, you can not eat at least 1-2 hours.
If your stomach is cramping, have a snack 30 minutes in advance complex carbohydrates, but a LITTLE!
After class, wait another 1-1.5 hours and only then eat a protein dish.
Be hydrated
Another mistake is refusing to withdraw. During running, the body loses a large amount of fluid. It is this effect that moves the arrow on the scales to the left immediately after training. But after a few hours, the weight will return to its original mark. Why?
- severe fatigue;
- deterioration in health;
- back or joint pain;
- injury;
- severe hangover.
Interval. Alternate short periods of easy and intense running.
For endurance. The beginning and end of the workout are limited to easy running with a heart rate of up to 100 beats per minute. The middle is 10 minutes of intense running at the limit.
Continuous running. Choose a comfortable speed and run non-stop for 30-40 minutes.
Lost weight is water, the volume of which you will restore during the day.
If you reduce the amount of water you drink to a critical level, you will feel weak, the effectiveness of training will decrease.
When is there a reason to cancel a workout?
You can create your own program, but for maximum efficiency, classes on the treadmill for weight loss are carried out according to special schemes:
At first, the weight will melt before our eyes, but there will come a period when the indicators will stall. Don't quit training! This is the norm - the plateau effect. Review the diet and create a shake-up for the body: change the type of exercise, make a breakthrough in the load, or, conversely, reduce its intensity.
We hope our tips will help you achieve the desired result!
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 competently, that is, monitor the maximum heart rate (MHR) so as not to overstrain, but also not to be lazy, giving yourself a 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. The 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 the shoulder girdle and arms are working just as actively. 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.
- 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. Fast walk burns up to 300 calories - this pace of training 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. The optimal speed for sports walking is up to 7 km / h, the duration is 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, train 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 really need to evaluate your physical training 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
Running for weight loss is almost the most optimal workout.
Of course, it would be absurd to talk about the absence of fat runners, but pay attention to another detail.
Among those who prefer strength training equipment there are people who have fat, but among those involved in aerobic exercise (running, swimming or cycling), even at the semi-amateur level, there are no noticeably obese people.
The bottom line is the optimal fat burning is when aerobic exercise. Running is just one of those, and the treadmill allows you to make cardio workouts more effective.
General rules for classes
To start losing weight normally, you need to stick to the system. In addition, it is very useful to be able to use the treadmill normally, that is, not only turn it on and off, but also create various programs, vary the load. To do this, you need to know - and own the necessary functions.
To all of the above you will need to add normal equipment, which at least consists of (it's 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 the joints, then you will need to depreciate the track. In general, you should first study the theory of running a little and pick up equipment. Do not forget,
It’s better to take a closer look at exactly the rules of how to lose weight: in short, they consist of adherence to two methods:
- nutrition;
- workouts.
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 in the table we note the most significant facts.
| A carbohydrate holds 4 grams of water in the body. | Accordingly, if you want to reduce body weight, you need to reduce the amount of carbohydrates and remove water. |
| First, in training (particularly aerobic), 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 mass, but only by reducing the amount of toxins and water in the body. |
| A kilogram of fat = 8000 calories. | Thus, even for intense workout you will burn at most 100 grams of fat. It is necessary to proceed from this and build a gradual and phased weight loss program. |
| 4 weeks = - 4 kilograms of excessive weight. | It is on such a result that it is better to focus. In the beginning, there may be results of 6-7 kilograms, but they are achieved by cleansing the body of excessive water and toxins. |
| 220 - your age * 0.7 = your training heart rate. | It is this pulse (+ - 5-10) that you need to keep during the active phase of the lesson, that is, run so that the pulse remains in this target zone. Then fats are actively burned if you do it monotonously and for a long time. The body oxidizes fats. |
| Carbohydrates before training. | If you ate and got on the track within an hour, the body will spend exactly these calories received. Carbohydrates are needed before strength training. To burn fat, it is better in general (if there are no restrictions) to run on an empty stomach or 1-2 after a meal, we will talk about this in more detail separately. |
| Protein before workout. | It is quite acceptable, they do not allow you to get fat, but in addition they will not allow you to burn muscle mass. Intense jogging can burn not only fat, but also your muscles. Therefore, you need to add protein to your diet. |
| Don't rely on weight. | It is better to focus on the volume of your body. Watch the effect when you look at yourself in the mirror. |
Learn this information and you will be able to navigate better. Next, we will consider the topic in more detail and provide the necessary clarifications.
2 running programs to burn fat
To begin with, we will repeat about the essential detail that is related to nutrition. Running is an intense exercise that the body tries to adapt to in the best possible way, and you cannot (unless you have reached the deep stages of self-discovery) just tell the body to burn fat. The body will spend energy in the most convenient way.
Therefore, if you ate carbohydrates before training, then these carbohydrates will be processed during the run. From here important conclusions to be drawn.:
- don't run on a full stomach- for weight loss, this is practically not effective, you will develop only muscles and endurance;
- exercise on an empty stomach- an intense warm-up will give you the opportunity to spend part of the energy and further burn fat.
The best option is to practice in the morning when you only drank water after waking up. You can also do a workout in the afternoon after work: when you had lunch, but have not yet had dinner. Another option is combination of strength and aerobic training.
Of course, not everyone can afford two-hour sessions, but if you don’t want to become attached to food, then for weight loss, you should first do a session on the simulators for about an hour and then an hour session on the track. By the second hour, the body will just switch to scooping up resources from the fat layer.
We will not move into the exotic and provide a couple that are considered a classic option for weight loss: with proper use, 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 target heart rates for a specified period of training.
Attention! In the process, try to really give your best in the active phase.Option 2
The second option is an intensive training scheme.
In this workout, steps 2 and 3 should 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 abilities allow it, you can do a more active and longer hitch.
The essence of this workout is to start fat burning in the active phase, which continues into the rest phase. which allows you to achieve best results for a shorter period and periodically recover. Increasing the cooldown phase will allow you to continue to actively burn fat, but at the same time run at a very measured pace.
Choosing the right one is especially important. About that, we told in a separate article.
Intensive walking pattern
In fact, these programs are no different from running. The main difference here is in the restrictions: 
- according to the age;
- for health;
- by body weight.
Jogging is not available to someone due to ailments (for example, or), but it is available; someone is forbidden to run until the weight is reduced to more acceptable parameters.
Anyway, jogging may well have an identical effect. You can achieve the desired heart rate parameters, and often not too much difference.
For practice, take running programs, in which you should reduce the speed to the optimum for walking and the load to your current conditions. The technique is otherwise identical: interval walking or target heart rate zone.
How to eat during training?
Two main products The ones you need to pay attention to are water and vegetables. 
- Water promotes metabolism and allows you to get rid of toxins. Of course, water adds mass to the body, but with 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 a "negative" calorie content, that is, the body spends energy on digestion, but does not receive calories. And in general, vegetables are more than a useful option for weight loss.
Nevertheless, protein should not be neglected. If you eat little protein, then in the process of exercising you will burn muscle, and not just fat. It doesn't hurt to know -
Quick basic tips:
- consume more, spend less- simple arithmetic, which is the ABC of weight loss: you need to spend 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 the diet;
- fractional nutrition- fractional nutrition consists in small (we repeat, small) portions that are better absorbed by the body, they activate metabolism, allow you to be more active and more actively reduce weight; stick to a specific eating schedule;
- water- water really means a lot for weight loss, it's best to change all your daily drinks to just water or water with small additives (for example, with lemon);
- not only diet- if you just eat little, the body begins to store fat, so you should not reduce calories excessively, but evenly spend excess of your body weight on training.
Rules fractional nutrition 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, more proteins in the evening.
Some helpful videos
Finally, be sure to watch the video below:
When you correctly combine nutrition and training and stick to a schedule, losing weight becomes a rational and beneficial process. These tips will help you normalize body weight and improve your own health.
1 9477 2 years ago
Whoever says anything about the benefits of diets for weight loss, physical activity is always the basis of loads. At the same time, the emphasis should not be on strength exercises while running on a treadmill for weight loss. Today, a treadmill and a long walk are the basis for perfect figure. No wonder it is used by professional athletes.
Fundamentals of cardio
The most effective cardio workout for weight loss is running on a treadmill, as weight loss is based on a calorie deficit. It can be achieved in several ways:
- Decreased calorie intake. All diets for weight loss are based on this principle.
- Increasing the number of meals. In this case, the body begins to produce energy more efficiently, accelerating the metabolism.
- Increase in loads. Through any muscle activity, creates the same deficit.
Let's stick to the basic principles though. To increase the effectiveness of weight loss exercises, you need to adhere to a certain heart rate. How to calculate it? Everything is very simple. We take maximum heart rate(220), subtract age from it and make an adjustment for the gender of the student (+5 strokes for men, -5 strokes for women). This is the maximum allowable heart rate. Fat burning (the process when the body begins to burn triglycerides for energy) occurs when the heart rate is in the range of 65-75% of the maximum. So let's do some simple calculations.
Example: for a woman aged 30 years weighing 70 kilograms. Optimal heart rate will be (220-30-5) * 0.65; (220-30-5)*0.75. that is, it will fluctuate between 125-135 beats per minute. In this case, every hour of running can burn up to 5 kilocalories per kilogram of body. That is about 300 kilocalories.
Why 300 and not 350? Everything is very simple. When calculating the weight, not the total weight is used, but subtracted fat mass. That is, we consider that 10 kilograms is excess weight which needs to be removed.
Running and figure
When you try, burn overweight due to cuts in nutrition, you need to take into account many points that are often taken into account incorrectly in classic diets. That is why running on a treadmill is better for losing weight than rigid diets. These points that are important to pay attention to when trying to lose weight are listed below:
- combination of proteins and carbohydrates;
- the presence of omega 3 fats;
- correct calculation of calories;
- intake of fiber and vitamins;
- discriminate carbohydrates by digestion rate and glycemic load.
And even in this case, the body, most likely, will first begin to burn not fat cells at all, but protein ones. Which will lead to:
- deterioration of the skin and hair- the ends are split, the skin looks flabby;
- deterioration of joints and ligaments- they simply dry out, which increases the risk of injury;
- reduction in muscle volume- instead of elastic priests and chest, you will have sagging legs and arms. A " Orange peel' won't go anywhere.
What happens during physical activity? Particularly when running. At first, while the body is not used to constant cardio loads, resources are being optimized. Build up the heart muscle and leg muscles. Due to this, the protein component increases. Therefore, after the first week, the weight may increase by 200-400 grams. After that, glycogen in the muscles begins to be stored (another + 0.5-1 kg of weight). At the same time, the main working muscles, calves and buttocks will visually tighten in the figure. As a result, after a week of running, and even in combination with the gym, the weight, instead of falling, will begin to grow. Because of what, many, frightened of “shwarzenegirization”, will abandon this business (we are talking exclusively about ladies).
After that, when the main body systems are ready, fat burning will begin, the calculation of which was carried out earlier. Further, when creating a moderate calorie deficit (no more than 10% of the consumption rate), every day it will be possible to lose 50-80 grams of adipose tissue. And this is up to 3 kilograms per month.
Naturally, if we take pure weight loss, then it will be possible to add those kilograms that will go away with:
- a decrease in the amount of salts;
- a decrease in water in the epidermis;
- reducing slagging (due to increased metabolism).
Properly combining balanced proper nutrition, heavy anaerobic exercise and running on the track, you can accelerate the results of losing weight by 2-3 times.
How to practice?
To begin with, it’s worth telling diet lovers the following: of course, in the short term, diets will give a greater effect. But, most likely, the weight will return immediately with its end, and it will return to reverse order fat first, then protein. But still running on a treadmill gives great results for weight loss. Globally, there are two main techniques for practicing on the track:
- extended run;
- interval loads.
About the principle of prolonged running (with counting the pulse and duration at correct calculation calories) is clear. It is enough to choose a suitable exercise (walking, running, walking with slopes) and keep the right pace.
As for running on a treadmill for speed, everything works according to similar principles. The main difference lies in the presence of an intensive (sprint phase) and a rest phase.
Sprint phase - running at the maximum possible speed up to 300 meters. In this case, you need to monitor the pulse so that it does not exceed the maximum allowable mark (so as not to harm the heart muscle), it usually takes up to 120 seconds.
rest phase - the time it takes for the muscle to recover. It is at this time that the body begins to actively drown adipose tissue and liquid to generate the necessary energy for the next phase. The approximate speed should be such that the pulse does not exceed 55% of the maximum allowable (80-90). The rest phase should be approximately 300-500 seconds.
In one approach, you need to use up to 5 circles of interval loads.
But what to use for weight loss?
Walking
The first exercise on the treadmill is, oddly enough, - race walking. Even with it, you can develop a suitable pulse, but:
Who is it for? Mainly for beginner athletes and obese people.
How to walk?
- set a suitable speed on the track (5-8 km per hour);
- walk, keeping pace - for 40-60 minutes.
That's the whole secret.
Walking can be used:
- as a warm-up before;
- as a calorie burn for people to whom such a load will allow to accelerate the pulse;
- as a general warm-up before training.
Run
Running on a treadmill for beginners is perfect exercise. It combines:
- the possibility of a controlled high-intensity load;
- easy control for the state of the pulse;
- simplicity in the technique of running itself;
- development of quadriceps, femoral, gluteal and calf muscles.
The running technique is extremely simple:
- set a suitable speed on the track (8+ km per hour);
- set a positive tilt angle (up to 5 degrees);
- run, keeping pace - for 60-120 minutes.
Why over 60 minutes? Even with a properly selected pulse, intensive fat burning begins only after the 40th minute of training. Why? Because before that, the body, in conditions of sufficient oxygen, burns the glycogen located in the muscles. But no need to worry, as glycogen stores are restored within 48 hours after a workout. That is why running is appointed to the end strength training.
Incline walking
Incline walking, like incline running, allows you to combine the benefits of aerobic exercise with anaerobic exercise. Due to the large inclination (up to 30 degrees), the load on the cyprinids and calf muscles. In addition, it is comparable to running uphill. Designed for experienced athletes who do not want or cannot increase their running speed, but at the same time, their heart muscles are so trained that standard running does not allow them to be accelerated to the required 120-130 beats.
Harm and contraindications
Unfortunately, such an intense exercise as running has its negative sides. Firstly, it is a big load on the joints, which increases with weight. That is why, it is contraindicated for athletes weighing over 80 kilograms, since there is a risk of abrasion of the joints into powder, which reduces the entire effectiveness of running for weight loss to zero. In addition, many do not take into account the need to use a heart rate monitor, focusing on their own feelings. This is very dangerous, especially when using interval training.
Working in the maximum mode, there is a big risk of exceeding the maximum allowable heart rate. What does it threaten? In this case, the harm from running on a treadmill far outweighs the benefits. The heart receives microtrauma, like any other muscle. But, unlike other muscles, such injuries are not overgrown with muscle tissue capable of contraction, but with connective tissue. This leads to an increase in heart mass and weakening muscle contractions. That is, the heart becomes larger, but its useful volume decreases. In addition, when contracting, it must pump the damaged areas with blood, which complicates its functioning.
Programs
Consider the main running programs and its use in general training:
| The name of the program | Running is time | Workout type | Benefit / harm |
| Warm up | 10-15 minutes | Solid (low intensity) | Helps to warm up the heart muscle, increases the efficiency of anaerobic exercises |
| Slimming classic | 40-60 minutes | Medium intensity (pulse 65-75%) | Classic weight loss - up to 3 kilograms of adipose tissue per month |
| Slimming (beginners) | 40-60 minutes | Low intensity (walking) | Preparing the body for the upcoming loads - up to 1.5 kilograms of adipose tissue per month |
| Slimming - marathon | 120-180 minutes | With a gradual decrease in speed (focus on the indicators of the heart rate monitor) | Weight loss works intensively, along the way it burns part of the muscle tissue. Recommended for obese athletes with a high fat content |
| Slimming - intensive | 2+5 minutes lap | High-intensity running (80-90% heart rate) 2 minutes - low-intensity running (45-55%) 5 minutes | The most effective program for burning exclusively fat, helps to develop speed, suitable only for experienced athletes |
Conclusion
If we consider reviews of running on a treadmill and its benefits for weight loss, then among all the patient ones (who do more than 3 days), the results are obvious. No wonder it has been used for more than a dozen years. Recommended for people with joint problems elliptical trainers, which allow you to achieve the same pulse intensity.
But most importantly - do not forget: no matter how much you want to lose weight, you should not run on the scales immediately after the end of the run. All you will notice is a decrease in the amount of liquid. And do not worry if after the first month of classes, the weight has only increased. It is possible that the body adapted to the increased load, increasing muscle mass.
Use a warm-up run at the beginning of your workouts, and if your goal is to lose weight, then add 60 minutes at the end of your workout. You will not only lose weight, but also greatly develop endurance, improve your health, and your heart will thank you, and will be able to knock for several years longer.
Interval running - designed exclusively for experienced athletes, whose task is not so much to lose weight as to dry out with minimal losses muscle mass. It must be clearly controlled. And even in this case, no one guarantees the absence of microtraumas of the heart. Therefore, keep this in mind when you want to get a relief figure as quickly as possible. Is the game worth the candle?
