Are you looking for a way to lose weight? Consider the option - a treadmill! According to experts on healthy lifestyle life, it is an effective tool for weight loss. Big Advantage training is that you can practice them at any time of the year, regardless of the weather outside the window. So, this fall you will be able to run to the figure of your dreams!
Overweight and obesity, in addition to self-doubt, can lead to serious consequences. Doctors and scientists do not tire of repeating that all the "excess" that we wear every day increases the risk of developing heart disease, diabetes, and stroke. That's why weight loss is the foundation of well-being and the path to a healthy and long life.
For people with big amount extra pounds The treadmill is a useful and versatile means of losing weight. You can do it both at home and in the fitness center. But any vigorous activity should be preceded by a consultation with a doctor.
And remember: only trained “fighters” can run on the treadmill during the first workout, beginners will have to take their first steps at a leisurely pace!
Classes on the street or a treadmill: what to choose?
The treadmill has a lot of advantages. In addition to the simplest thing - convenience, there are positive aspects that you want to pay special attention to. The first and most important thing is the accuracy of classes. With the Smart Trainer, you can estimate your speed, distance and calories burned in each workout. But the benefits don't end there! You can schedule classes to get the parameters you need. It's no secret that the more effort you put in, the better the result will be.
In addition, the treadmill allows you to multitask. You can watch your favorite series foreign language and listen to your favorite music without being distracted from training! And this is another plus, because many beginners quit training precisely because they seem boring to them!
Treadmill workouts for weight loss are not for everyone. If you have joint problems, vigorous exercise will only exacerbate the problem. Sooner or later physical activity will bring pain. To protect your joints, you need to correctly choose shoes for classes and pay attention correct technique running. In some cases, it is better to prefer training on a rowing machine or exercise bike altogether.
At risk for weight loss "with consequences" are also people with a history of heart disease, high blood pressure, tachycardia. With these problems, you can only train in the company experienced trainer, which will select the optimal load and sport.
Platform or flat-soled shoes are not suitable for running. Sports shoes should be with a good cushioning system.
Expert comment
Running is not as healthy an activity as many people think. While running, especially on hard surfaces like asphalt roads, you get shock load on your knees and spine, and many residents of megacities already have joint problems. I had a case when a girl with scoliosis of the 2nd degree came to the gym for a long time and ran on the track for at least 50 minutes 3 times a week. I approached her to ask what caused the choice of load, to which she replied that she had a curvature of the spine, and the doctor forbade strength exercises so she runs to keep fit. Fortunately, I was able to explain to her that by running she only aggravates the situation, and offered an alternative version of strength training that does not harm the spine and at the same time helps burn fat.
Soon my ward reached new heights of physical form. By the way, her spine became smoother, which was later noted by the doctor.
For sports fans, I would recommend replacing running with intensive walking uphill or imitation of climbing stairs, especially since modern fitness clubs equipped with such equipment. Remember, the main thing is the heart rate zone in which you work. And joint health, of course.
If you can’t imagine life without running, choose special shoes for yourself that soften the impact of the foot on the ground, and also examine the condition of your feet and, if necessary, order special insoles.
You can wind "circles" daily on a treadmill and not lose weight, but doing three times a week show excellent result. What determines the success of an event? How to practice to see the desired value on the scales?
All your efforts on the popular simulator will be in vain if you do not adjust your diet and training regimen. This is the only way to burn fat and lose weight.
Menu for weight loss: An hour before the planned lesson, you should eat carbohydrate food. The ideal option is cereals or fruits, vegetables. The optimal amount of carbohydrates for efficient combustion fat is contained in 4 tablespoons of porridge! They will be completely used up in 45 minutes of loading on the simulator.
As for the correct exercise regimen, a person who is losing weight has two options for a possible build:
- Long workouts at a moderate pace.
The lesson should last at least 40 minutes, optimally - 60. It can be light running or walking. At the same time, it is important to monitor the heart rate, it should be approximately equal to 60-70% of the maximum (how to calculate this - a little later). This type of training is suitable for obese people. For muscles, this load is not so significant that after it a day of rest is required. Therefore, you can work in this mode every day.
- Interval training.
They, as a rule, alternate with regular workouts and are best practiced in “courses”. 2-3 weeks you work hard, and then spend a week at a moderate pace. Training is permanent, only the type of load changes. It is best to start with one-minute accelerations, alternating them with three minutes of work at a moderate pace. Classes gradually need to be complicated, reducing the "rest" and increasing the duration of high-speed intervals. But don't overdo it!
If you run for an hour every day and do not complicate your workouts, over time the body will get used to such a load and will begin to spend less effort, and therefore calories, on its implementation. For health is good load but not for weight loss. To lose weight, you need to work!
Depending on the starting weight, for a month of training on a treadmill, you can lose 1-3 kg. Very obese people tend to lose weight faster and can hope for better results. How to plan a workout? To get started, do some simple math!
During exercise on the treadmill, you need to control the heart rate (HR). It should be equal to 50-70% of the maximum norm - this is the "fat burning" mode. Classes at a different pace will be ineffective for losing weight.
What heart rate value will bring the joy of losing weight to you? It can be calculated using the formula:
From your maximum heart rate (220), subtract your age. Multiply the resulting value by 0.5 (0.6 or 0.7). The result will mean 50% (60 or 70% respectively). By adhering to the necessary rhythm while exercising on the simulator, you will definitely build up.
Expert comment
The main indicator that you need to control when doing cardio is the pulse. The logic is very simple - you need to bring the body into a state where it will consume a lot of oxygen and use it to oxidize (that is, burn) hated fats. You have probably seen in films and fashion clips how an athlete runs along the track in a mask and with a bunch of sensors on his body. If you want to burn fat actively, you cannot do without such studies. Joke! Yes, accurate data would help you a lot, but you can do without extremes.
Eat special formulas, by which you can calculate your target heart rate, but I will tell you even more simple ways. Many gym machines have heart rate monitors. It is worth taking them with your hands, and they will begin to track the work of your heart. Of course, not with absolute accuracy, but super-accuracy is not so important to us. Stay in the range of 130-135 heartbeats per minute and you will surely find yourself in the right pulse zone.
Another little secret for you: try to breathe through your nose. As soon as such breathing becomes insufficient for you, and you begin to grab air with your mouth, gradually reduce the pace to return to the target heart rate zone. In my experience, this works flawlessly.
After a couple of weeks of training, you will no longer be interested in just moving evenly, with a constant pulse. It's time to try interval training! This means that on a short time, no more than a minute, you accelerate and go beyond the comfortable heart rate, and then slow down and recover. By the way, this great way track your progress - the faster you recover from the boost, the higher your fitness level!
Initial level of training:
- Warm-up - walking at a speed of 4-6 km / h for 10 minutes
- Walking with a treadmill incline of 6 degrees. Speed 4-6 km/h, 7 minutes.
- Zero slope running. Speed 7-9 km/h, 2 minutes.
- Run at an intense pace for 1 minute.
Expert comment
For those who have not run before, I recommend starting with 2-3 times a week, no more. It is impossible for the body to abruptly give an exorbitant load if it is not ready for this. Otherwise, there is a risk of rejection and a health hazard. Increase the load should be no more than 1 time in 2-3 weeks. By increasing the load, we mean the number of workouts per week, the increase in running speed, or the duration of the workout. If you wish, running daily is not forbidden, you need to come to this smoothly, you cannot force yourself to do it daily if the body is not ready.
Average level of training:
- Warm-up - walking at a speed of 4-6 km / h for 10 minutes.
- Zero slope running. Speed 7-9 km/h, duration - 7 minutes.
- Walking with a slope of 2 degrees, duration - 3 minutes.
We all know that cardio load is one of the most effective. Just think, you can burn up to 700 calories on a treadmill! In addition, running strengthens blood vessels and circulatory system! You need to start training with a step, and gradually increase the speed. To increase blood circulation and saturate the body with oxygen, it is important to breathe through the nose, and inhale deeply.
In order to get the effect of running, you need to do 3-4 times a week for 30-60 minutes. There are several types of running from which you can see the result.
- Training should be interval, that is, you alternate between a fast pace and a slow one. Run a minute, walk a minute. So that the body does not get used to it, you increase the load, when you get tired, slow it down.
- The second option is long workouts, when fat burning is turned on within 65-75% of the maximum allowable heart rate.
- The third option is not running, but walking uphill. Thus, you increase the load, but your knees do not suffer, in my opinion, this is the most The best way for weight loss.
If you feel that the load is easy for you, increase the load by 5%.
Running is a real physical activity, thanks to which you can lose weight. But do not forget, no matter how often you torture yourself on a treadmill, it is important to eat right, otherwise all your efforts will be in vain.
How to make your workout harder?
While working on a treadmill seems difficult to you, you lose weight. After a productive exercise, the body needs time to recover, which means that it spends more energy, and as a result, a person loses weight. If the exercise regimen is comfortable, there is no additional burning of calories, in this case it is much harder to lose weight: it is necessary to review the nutrition menu and the time of physical activity.
If treadmill training is no longer giving the desired result, complicate it! Healthy lifestyle experts recommend experimenting with the speed and angle of the machine, as well as using weights in addition or pairing running with dumbbell throws.
Are you looking for a way to lose weight? Consider the option - a treadmill! According to healthy lifestyle experts, it is an effective tool for weight loss. The great advantage of training is that you can practice them at any time of the year, regardless of the weather outside. So, this fall you will be able to run to the figure of your dreams!
Overweight and obesity, in addition to self-doubt, can lead to serious consequences. Doctors and scientists do not tire of repeating that all the "excess" that we wear every day increases the risk of developing heart disease, diabetes, and stroke. That's why weight loss is the foundation of well-being and the path to a healthy and long life.
For people with a lot of extra pounds, the treadmill is a useful and versatile means of losing weight. You can do it both at home and in the fitness center. But any vigorous activity should be preceded by a consultation with a doctor.
And remember: only trained “fighters” can run on the treadmill during the first workout, beginners will have to take their first steps at a leisurely pace!
Classes on the street or a treadmill: what to choose?
The treadmill has a lot of advantages. In addition to the simplest thing - convenience, there are positive aspects that you want to pay special attention to. The first and most important thing is the accuracy of classes. With the Smart Trainer, you can estimate your speed, distance and calories burned in each workout. But the benefits don't end there! You can schedule classes to get the parameters you need. It's no secret that the more effort you put in, the better the result will be.
In addition, the treadmill allows you to multitask. You can watch your favorite series, learn a foreign language and listen to your favorite music without being distracted from training! And this is another plus, because many beginners quit training precisely because they seem boring to them!
Treadmill workouts for weight loss are not for everyone. If you have joint problems, vigorous exercise will only exacerbate the problem. Sooner or later, physical activity will bring pain. To protect your joints, you need to correctly choose shoes for training and pay attention to the correct running technique. In some cases, it is better to prefer training on a rowing machine or exercise bike altogether.
At risk for weight loss "with consequences" are also people with a history of heart disease, high blood pressure, tachycardia. With these problems, you can train only in the company of an experienced coach who will select the optimal load and sport.
Platform or flat-soled shoes are not suitable for running. Sports shoes should be with a good cushioning system.
Running is not as healthy an activity as many people think. While running, especially on hard surfaces like asphalt roads, you get shock load on your knees and spine, and many residents of megacities already have joint problems. I had a case when a girl with scoliosis of the 2nd degree came to the gym for a long time and ran on the track for at least 50 minutes 3 times a week. I approached her to ask what caused the choice of load, to which she replied that she had a curvature of the spine, and the doctor forbade strength exercises, so she runs to keep fit. Fortunately, I was able to explain to her that by running she only aggravates the situation, and offered an alternative version of strength training that does not harm the spine and at the same time helps burn fat.
Soon my ward reached new heights of physical form. By the way, her spine became smoother, which was later noted by the doctor.
For sports fans, I would recommend replacing running with intensive walking uphill or imitation of climbing stairs, especially since modern fitness clubs are equipped with equipment with such functions. Remember, the main thing is the heart rate zone in which you work. And joint health, of course.
If you can’t imagine life without running, choose special shoes for yourself that soften the impact of the foot on the ground, and also examine the condition of your feet and, if necessary, order special insoles.
You can wind “circles” on the treadmill every day and not lose weight, but doing it three times a week will show an excellent result. What determines the success of an event? How to practice to see the desired value on the scales?
All your efforts on the popular simulator will be in vain if you do not adjust your diet and training regimen. This is the only way to burn fat and lose weight.
Menu for weight loss: An hour before the planned lesson, you should eat carbohydrate foods. The ideal option is cereals or fruits, vegetables. The optimal rate of carbohydrates for effective fat burning is contained in 4 tablespoons of porridge! They will be completely used up in 45 minutes of loading on the simulator.
As for the correct exercise regimen, a person who is losing weight has two options for a possible build:
- Long workouts at a moderate pace.
The lesson should last at least 40 minutes, optimally - 60. It can be light running or walking. At the same time, it is important to monitor the heart rate, it should be approximately equal to 60-70% of the maximum (how to calculate this - a little later). This type of training is suitable for obese people. For muscles, this load is not so significant that after it a day of rest is required. Therefore, you can work in this mode every day.
- Interval training.
They, as a rule, alternate with regular workouts and are best practiced in “courses”. 2-3 weeks you work hard, and then spend a week at a moderate pace. Training is permanent, only the type of load changes. It is best to start with one-minute accelerations, alternating them with three minutes of work at a moderate pace. Classes gradually need to be complicated, reducing the "rest" and increasing the duration of high-speed intervals. But don't overdo it!
Important!
If you run for an hour every day and do not complicate your workouts, over time the body will get used to such a load and will begin to spend less effort, and therefore calories, on its implementation. For health, this is a good load, but not for weight loss. To lose weight, you need to work!
Depending on the initial weight, you can lose 1-3 kg per month of training on the treadmill. Very obese people tend to lose weight faster and can hope for better results. How to plan a workout? To get started, do some simple math!
Important!
During exercise on the treadmill, you need to control the heart rate (HR). It should be equal to 50-70% of the maximum norm - this is the "fat burning" mode. Classes at a different pace will be ineffective for losing weight.
What heart rate value will bring the joy of losing weight to you? It can be calculated using the formula:
From your maximum heart rate (220), subtract your age. Multiply the resulting value by 0.5 (0.6 or 0.7). The result will mean 50% (60 or 70% respectively). By adhering to the necessary rhythm while exercising on the simulator, you will definitely build up.
The main indicator that you need to control when doing cardio is the pulse. The logic is very simple - you need to bring the body into a state where it will consume a lot of oxygen and use it to oxidize (that is, burn) hated fats. You have probably seen in films and fashion clips how an athlete runs along the track in a mask and with a bunch of sensors on his body. If you want to burn fat actively, you cannot do without such studies. Joke! Yes, accurate data would help you a lot, but you can do without extremes.
There are special formulas by which you can calculate your target heart rate, but I will show you even simpler ways. Many gym machines have heart rate monitors. It is worth taking them with your hands, and they will begin to track the work of your heart. Of course, not with absolute accuracy, but super-accuracy is not so important to us. Stay in the range of 130-135 heart beats per minute and you will surely find yourself in the right heart rate zone.
Another little secret for you: try to breathe through your nose. As soon as such breathing becomes insufficient for you, and you begin to grab air with your mouth, gradually reduce the pace to return to the target heart rate zone. In my experience, this works flawlessly.
After a couple of weeks of training, you will no longer be interested in just moving evenly, with a constant pulse. It's time to try interval training! This means that for a short time, no more than a minute, you accelerate and go beyond the comfortable heart rate, and then slow down and recover. By the way, this is a great way to track your progress - the faster you recover from the acceleration, the higher your fitness level!
Initial level of training:
- Warm-up - walking at a speed of 4-6 km / h for 10 minutes
- Walking with a treadmill incline of 6 degrees. Speed 4-6 km/h, 7 minutes.
- Zero slope running. Speed 7-9 km/h, 2 minutes.
- Run at an intense pace for 1 minute.
Expert comment
For those who have not run before, I recommend starting with 2-3 times a week, no more. It is impossible for the body to abruptly give an exorbitant load if it is not ready for this. Otherwise, there is a risk of rejection and a health hazard. Increase the load should be no more than 1 time in 2-3 weeks. By increasing the load, we mean the number of workouts per week, the increase in running speed, or the duration of the workout. If you wish, running daily is not forbidden, you need to come to this smoothly, you cannot force yourself to do it daily if the body is not ready.
Average level of training:
- Warm-up - walking at a speed of 4-6 km / h for 10 minutes.
- Zero slope running. Speed 7-9 km/h, duration - 7 minutes.
- Walking with a slope of 2 degrees, duration - 3 minutes.
- Walking with a slope of 4 degrees, duration - 2 minutes.
- Walking with a slope of 6 degrees, duration - 5 minutes.
- Decline, walk down, stop.
Important!
During training, a set of exercises should be repeated 3-4 times, warm-up exercise while lowering.
We all know that cardio load is one of the most effective. Just think, you can burn up to 700 calories on a treadmill! In addition, running strengthens blood vessels and the circulatory system! You need to start training with a step, and gradually increase the speed. To increase blood circulation and saturate the body with oxygen, it is important to breathe through the nose, and inhale deeply.
In order to get the effect of running, you need to do 3-4 times a week for 30-60 minutes. There are several types of running from which you can see the result.
- Training should be interval, that is, you alternate between a fast pace and a slow one. Run a minute, walk a minute. So that the body does not get used to it, you increase the load, when you get tired, slow it down.
- The second option is long workouts, when fat burning is turned on within 65-75% of the maximum allowable heart rate.
- The third option is not running, but walking uphill. Thus, you increase the load, but your knees do not suffer, in my opinion, this is the best way to lose weight.
If you feel that the load is easy for you, increase the load by 5%.
Running is a real physical activity, thanks to which you can lose weight. But do not forget, no matter how often you torture yourself on a treadmill, it is important to eat right, otherwise all your efforts will be in vain.
How to make your workout harder?
While working on a treadmill seems difficult to you, you lose weight. After a productive exercise, the body needs time to recover, which means that it spends more energy, and as a result, a person loses weight. If the exercise regimen is comfortable, there is no additional burning of calories, in this case it is much harder to lose weight: it is necessary to review the nutrition menu and the time of physical activity.
If treadmill training is no longer giving the desired result, complicate it! Healthy lifestyle experts recommend experimenting with the speed and angle of the machine, as well as using weights in addition or pairing running with dumbbell throws.
Running on the treadmill completely replaces training on outdoors. On this simulator, you can exercise in walking, easy or high-speed running, fully controlling the intensity and speed of the exercises, being in the target zone. heart rate. Purchasing this sports equipment allows you to fully enjoy all the benefits of regular workouts right at home, maintain overall tone, improve health, and get rid of extra pounds.
Modern treadmills are significantly different from their predecessors. The technologies built into many models of the latest generation of iFit make it possible to engage in "virtual" running - to compete with athletes, to choose any coach, including a famous person, as an instructor.
The popularity of the running machine among those who want to lose weight is incredibly high. This, above all, is facilitated by the incredible ease of handling and ease of management, which do not require any special skills from the athlete. Home models have more limited functionality than professional ones installed in gyms.
The equipment of the former implies the presence of a timer, counting the “traveled” distance displayed on the display, and the latter, as a rule, includes special sensors for monitoring heart rate. With the ability to track heart rate, the athlete can coordinate the goal of the activity, which can be directed to training of cardio-vascular system or fat burning.
Options for some models include:
- personal trainer;
- strength training;
- burning fat.
Expected results
Depends on speed and own weight person. Jogging with average speed burns 100 calories every mile. Half an hour training at a speed of 5.5 km per hour allows you to get rid of 121 calories. The higher the speed, the faster calories are burned. Weight has the same effect. The more the runner weighs, the more intense the kilograms go.
Tempo is important. It should be such that a person is a little out of breath, but is able to talk to someone around him. Once the correct tempo is set, it must be maintained. This applies to training and weight loss, and the cardiovascular system.
The effectiveness of the treadmill in the fight against overweight is beyond doubt. The only obstacle to achieving results can be your own laziness. Hardy and persistent people who have a clear intention to lose weight achieve high results with this simulator.
The simulator, regardless of model and functionality, supports several types of workouts. It allows you to exercise both for weight loss and for maintaining good physical shape.
It would be a mistake to concentrate on one type. The desired effect is achieved by combining various ways. This is due not only to the correct distribution of loads, but also to the preservation of motivation. A variety of workouts will never get bored.
Training program
Walking should be alternated with jogging. This can be done cyclically, for example, run for 3-4 days, and devote the rest of the time to walking or change modes every time.
Remember:
Intense and short trainings break down body fat and slow down the process of formation of new ones more effectively than long ones.
The body does not have time to adapt to the loads if the training is varied. When classes start to get boring, two simple tricks help maintain motivation:
- Watching TV
The option is present in all modern models of treadmills. You can watch your favorite shows and programs not only at home, but also in the gym. In order not to disturb others, connect headphones to the simulator and select the desired channel.
- Listening to music
You can choose your favorite song or a dynamic melody. An excellent solution would be to create a selection of songs specifically for doing exercises on the track.
Effective Fat Burning Exercises
The best treadmill in the fight against excess weight is made by properly selected exercises that fully open up the possibilities and potential of this simulator.
Interval training
Demonstrated a consistently high result in the fight against extra pounds and implies a combination of execution periods various exercises with breaks. The most effective are workouts with alternating exercises.
Workout plan
| Interval | miles traveled | Speed |
| Warm up | 00,0 – 1,0 | 6,50-7,00 |
| First | 1,0-1,25 | 8,00 |
| respite | 1,25-1,30 | 3,50 |
| Second | 1,30-1,55 | 8,00 |
| respite | 1,55-1,60 | 3,50 |
| Third | 1,60-1,85 | 8,00 |
| respite | 1,85-1,90 | 3,50 |
| Fourth | 1,90-2,15 | 8,00 |
| respite | 2,15-2,20 | 3,50 |
| Fifth | 2,20-2,45 | 8,00 |
| respite | 2,15-2,50 | 3,50 |
| Sixth | 2,50-2,75 | 8,00 |
| respite | 2,75-2,80 | 3,50 |
All intervals are divided into separate segments. They involve first performing simpler, and then complex exercises. The former should have a duration of ten to forty seconds, while the latter should be shorter and last no more than half a minute. This approach allows you to exhaust yourself to such an extent that after the end of the workout, a person simply cannot do even the easiest exercise.
Intensive training should be carried out at least three to four times every week. It is necessary to make sure that it is really difficult, that is, it does not come easily. Otherwise, no effect will be achieved.
It is best to start training with walking. No need to immediately take on high loads. The next task after that is to choose a pace for jogging and maintain it for half a minute, further slowing down with the transition to walking for forty seconds.
In other words, interval training is a combination of running and walking. Each mode is done after a certain time interval. This leads to an increase in metabolic rate and an increase in the rate of burning excess calories by half.
A great exercise for weight loss, which is great for those who do not really like just running in one place. The speed during the first lessons can be kept on the order of five miles per hour.
You need to start with a three-minute warm-up at the same pace. Then turn left and run for another thirty seconds, a similar action is repeated in right side. The main thing is to rearrange, but do not cross your legs.
As soon as the run to the left and right is completed, they return to their original position, that is, turn their body and face forward, jog for another three minutes.
The whole procedure is repeated until the total duration of the training is half an hour. It should end with a three-minute "jog" jogging.
"Running" plus "Walking"
Ideal for trained people who play sports on a regular basis. Training involves, as the name implies, a constant alternation of "running" and "walking" modes.
Great alternative between normal walking, jogging and slow. Thanks to a more intense approach, this type of training allows you to burn about three hundred calories.
Doesn't require a huge amount of time. Enough to do about forty minutes. The secret of effectiveness lies in the implementation of the interval intense workout, which must be arranged four to five times every seven days.
Of course, you need to try to find time for classes. The result is worth it. For seven days of training, the practitioner will lose almost half a pound, that is, approximately 200-225 grams. This allows you to give your silhouette the desired harmony in a short time.
Workout for all muscle groups
The versatility of training main secret success for those who seriously decided to take care of their weight. Daily workout This method gives amazing results. Giving classes for 35 minutes, after 10-14 days, the arrows of the scales will show a change in weight downward by 3-5 pounds (1.36-2.27 kg).
Jogging has always been and remains the best solution for those who want to lose weight. However, running on a simulator is much more comfortable than running on asphalt and concrete surfaces. If there is such an opportunity, then it is impossible to imagine a better solution than buying a treadmill.
Due to the well-thought-out design and ease of use, the risks of injury on this simulator are practically reduced to zero. Classes on it are useful not only for those who are losing weight, but also for those who want to get back in shape after a long break, who previously had a sad experience of joint damage.
It is necessary to accustom the body and muscles to loads gradually. It is recommended to start with a half-hour workout.
If physical training No, the first lesson can last approximately ten minutes. Increase the speed by three points should be each subsequent workout.
When the training ceases to cause difficulties and discomfort, you can increase its duration to a quarter of an hour. In this case, it is better to set the speed to the fifth (5.0).
During training, the speed can be increased to 3.5 units and gradually reduced. As soon as these loads become comfortable, the total duration of the training is adjusted to twenty minutes and so on.
Increasing loads
You can change the type of training after a month of training on the treadmill. The best option is walking. It perfectly stabilizes the frequency of contractions of the heart muscle, contributes to a good study of the muscles on the legs.
The recommended initial duration of a workout is about twenty minutes. Next, produce an increase in the angle of inclination, that is, the position of the track. By changing the angle of inclination, the loads change. If it is increased, the load increases, and when it is reduced, then, on the contrary, it decreases.
The main thing is to comply with the following requirements:
- stick to the usual duration of classes of 20 minutes;
- increase the speed within 1.5-3.5 units for 5-7 minutes;
- change the angle of inclination within 2.0-3.0.
Such popular ways of walking as "path to endurance" and "ladder" help both in the fight against extra pounds and in the development of muscles. Performing the "ladder" allows you to train the calves, hamstrings, affecting all the large muscles of the legs.
The “path to endurance” also contributes to the strengthening of the muscles, but is not limited solely to this effect. This exercise develops endurance, adds variety to training, and activates the fat burning process.
It is important to know:
This type of training is not only effective, but also great option in order to dilute a long lesson into several separate segments. This is an indisputable advantage of both ways of walking.
You can do a wide variety of workouts on the treadmill. It is not a boring and monotonous simulator, as many beginners mistakenly believe. And these are not the only advantages of sports equipment.
The main advantages that all modern models of treadmills have include:
- easier training for the joints than when running on roads and sidewalks;
- the ability to play sports in any weather, and if the simulator is also installed at home, then in the most comfortable conditions without the need to visit the gym;
- no need for a large free space, complete safety and security from different kind injuries that can occur while running outdoors;
- a completely relaxed environment for classes, during which you can listen to music or watch TV.
These simulators, of course, have their negative sides. However, given the many positive aspects, they are great to help maintain physical form, fight with excess weight.
Treadmill is a powerful and effective simulator for weight loss. It allows without any special efforts, skills, and, most importantly, quickly enough to burn calories.
To achieve maximum performance, you need to choose the right exercises, not concentrate on only one type of training, follow all the recommendations and advice.
Purchasing a treadmill or using it sports equipment V gym listening to your favorite song or watching a program is not just an opportunity to lose weight, but also to do it with pleasure and comfort.
Treadmill and bench press — Video
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Whoever says anything about the benefits of diets for weight loss, physical activity is always the basis of loads. In this case, the emphasis should not be on strength exercises, but on 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 believe that 10 kilograms is an extra weight that you need to get rid of.
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 a part 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?
The treadmill is a relatively easy-to-use and affordable cardio machine that has not waned in popularity over time. And this is not at all surprising, because walking and running are one of the simplest, most accessible and, at the same time, effective ways lose weight, train the heart and strengthen general state organism.
Running outside the home may not be available to a few. And there are several reasons for this: polluted city air, lack of time, bad weather. Maybe some people just don't feel comfortable running outside. In these cases, an affordable and at the same time highly effective simulator comes to the rescue.
Choosing a running machine
Many people, having decided to throw off the annoying extra pounds, ask the same question that worries them: is it possible to lose weight by running on a treadmill? Of course you can! Plus, running helps you lose weight.
If you are going to use a treadmill in order to get rid of extra pounds, you need to focus on already at the stage of choosing a simulator.
Modern running cardio machines come in two main types: mechanical and electrically powered.
Mechanical treadmills, as a rule, is cheaper in price, and you can lose weight doing it just like using an electric one. But that's where their benefits end. The movement of the canvas in mechanical devices is carried out with the help of the strength of the legs, which puts an unnecessary unnecessary load on the ligaments and muscles.
For home use still have to choose electric exercise machine. This will allow you to more effectively use the track specifically for cardio training in order to get rid of excess fat deposits. If financial opportunities allow, stop your choice on the track with additional features and programs.
Advantages of modern treadmills
Modern cardio machines have a number of advantages that will make your running training much more efficient and will lead to the planned forms much faster:
- pulse rate meters;
- changing the angle of inclination of the canvas;
- one-touch web speed control;
- ready-made and interval programs;
- possibility of an emergency stop.
If possible, choose a simulator for home workouts equipped with the above additional programs and functions.
So, you have decided to lose weight by doing on a treadmill, now you need to follow a few basic rules in which excess weight will begin to go away much more efficiently.
- Create a calorie deficit. This is the basic and main rule of successful training to get rid of excess weight. This paragraph does not mean that you should not eat anything. To effectively lose excess fat and still not go hungry, you need to imagine the basic number of calories you need. Currently, the World Health Organization offers the easiest and most accurate way to calculate the required daily calories. Required to calculate the basic calorie content can be found on the Internet. The number of calories actually consumed to this figure should be reduced gradually, by 300-500 kcal per month, until the daily calorie intake becomes 300-500 calories below this norm.
- Try to exercise on an empty stomach. The best time to run to lose fat is in the morning. After the night, the body's nutrient reserves are depleted and it has to intensively replenish energy from the fat folds. If there is no opportunity to practice in the morning - do not worry! Just try not to sit down to dinner one and a half to two hours before running. Also, do not try to satisfy your hunger immediately after running. Wait an hour and a half and you can fully eat.
- Drink plain water. And not only during training. When you get the right amount of water during the day, the body stops storing it under the skin, which has a positive effect on your volumes. On the day you should try to drink one and a half to two liters of plain water. Coffee and similar drinks are not included in this amount. Tea and coffee are generally mild diuretics.
- Exercise regularly. Do not wait for the result "tomorrow" and in a week. If you want to lose weight seriously and for a long time - tune in to serious work for a long time. Favor and visible result will only bring regular classes at least 2-3 times a week.
How to run correctly to lose weight faster
How to practice
In order to effectively use the time spent on the treadmill, it is necessary, first of all, to know your "fat-burning" zone heart rate (HR).
Each person has a limiting heart rate, after which the heart experiences severe overload due to lack of oxygen. To find out your maximum heart rate, you need to subtract your age from the number "two hundred and twenty". For a 37 year old person, the maximum heart rate would be approximately 180 beats per minute. In no case should you train with such a heart rate. Exercising at a maximum heart rate will only harm your health.
"Fat-burning" is considered a heart rate of approximately 70% of the maximum. On average, for an untrained person, the fat-burning heart rate zone is 120-140 beats per minute.
You need to work out on the simulator in the fat-burning pulse zone for at least 40-60 minutes. The fact is that the body takes energy from carbohydrate reserves for the first 20 minutes. Only when the so-called “glycogen depots” are depleted does your body begin to use the energy that is stored in extra pounds.
Interval running to help you
Not less, but according to latest research, perhaps more effective for getting rid of extra pounds.
The principle and technique of interval running are clear from the name. The entire workout consists of alternating intervals with high speed movement and recovery periods.
The secret is that during interval running the body does not have time to adapt to the loads and the process of energy expenditure is equally intense throughout the workout.
On the treadmill with this type of training should not be unnecessarily long. On average, the time interval training should be 15-20 minutes.
The process of interval training on a treadmill simply looks like this: after a mandatory warm-up walk or a leisurely run, you accelerate the canvas to your maximum speed and run at that pace for about a minute, then slow down again. During the rest period, you should recover your breathing.
How to lose weight with interval training on a treadmill without harming your health? We recommend using the simulator with pulse sensors. This will allow you to control your heartbeat, help you avoid health problems and train more efficiently.
If your preparation is still weak and you have never done any sport before, you can simply walk on a treadmill instead of interval running according to the same principle. How to walk on the track? After a five-minute warm-up, add speed and walk for a minute or two as fast as you can. Then you slow down and for four or five minutes you restore strength and breathing. Believe me, even from such gentle workouts, fat will go away.
The rate of weight loss depends on various factors:
- the number of extra pounds gained,
- the rate of your body's metabolic processes,
- lifestyle and physical activity.
But if you continue training and after some time you will see the first results in the mirror, then they will become the strongest incentive to continue training and turn you into a beautiful, fit, and most importantly, healthy person.
Video. How to run on a treadmill
How to Get the Most Out of Your Workouts
