Weight loss

Ways to lose weight on treadmill

Take Away

The treadmill is one of the most widely used aerobic exercise machines. A treadmill, in addition to being a flexible cardio machine, can assist you in losing weight if that is your goal.

Working out on a treadmill has several other advantages besides helping you lose weight. Consider the following example:
The treadmill can be used all year.
It is feasible to workout while watching your favorite television show.
If you're healing from an injury, the treadmill includes handrails, which is perfect.
It can help reduce your risk of heart disease and other chronic diseases, enhance sleep, raise your mood, and improve brain function, just like any other heart-pumping cardio activity.

The treadmill is one of the most widely used aerobic exercise machines. A treadmill, in addition to being a diverse cardio machine, can assist you in losing weight if that is your aim. Treadmills are found in almost every gym, making them a viable option for people of all fitness levels. Treadmills may also easily become part of the home gym if you like to work out at home. Let's look at the fundamentals of treadmill weight reduction, as well as some training regimens and hints.

Ways to lose weight on treadmill

High intensity interval training or HIIT

HIIT or high-intensity interval training is a type of exercise that involves alternating sets of high-intensity exercise with periods of rest. According to a report published, HIIT activities, according to a reliable source, can help you lose weight and burn calories in a shorter length of time. The aim is to work especially hard for brief periods of time and then recover in between high-intensity workout spurts. This burns a lot of calories, which might help you lose weight. In addition, your body tries to recover to a normal resting condition following an HIIT workout. It accomplishes this by converting body fat into energy. Here's how to do high-intensity interval training on a treadmill:

Make sure the treadmill is completely flat. Warm up by walking at 2 mph for 5 minutes.
For 30 seconds, run at 9 to 10 mph.
For 60 seconds, walk at 3 to 4 mph.
Rep 5–10 times more.
To cool down, take a 5-minute walk at 2 mph.

Alternate between jogging and sprinting for a more advanced workout. You can also extend each high-intensity set by a few minutes. Rest intervals should ideally be twice as long as high-intensity intervals.

2. Find your fat burning zone

Exercising at optimal fat-burning heart rate while on the treadmill can help you lose weight. You consume the most calories per minute in this zone. To determine your fat-burning zone, first determine your maximum heart rate. This is the most the heart can beat in one minute of exertion. 220 minus your age is your maximal heart rate. Your maximal heart rate is 180 beats per minute if you're 40 years old (220 – 40 = 180). The fat-burning zone is about 70 percent of the maximum heart rate. If your maximum heart rate is 180 beats per minute, the fat-burning zone is 70% of 180, or 126 (180 x 0.70 = 126). You'll know how hard you should work to assist weight loss based on this amount. Here's an example of how to go about it:

Wear a wrist or chest-worn heart rate monitor. Set the treadmill to its flat position. Warm up by walking at 2 mph for 5 minutes.
Adjust the inclination to 2%. For 1 minute, jog at 4 mph.
Run at a speed of 8 to 10 miles per hour, or until you reach your fat-burning zone. At this heart rate, run for 15 to 30 minutes.
For 1 minute, jog at 4 mph.
To cool down, take a 5-minute walk at 2 mph.

The average fat-burning zone is 70%, however everyone is different. Some people may need to hit 80 percent of their maximal heart rate to enter the fat-burning zone, while others may need to reach 55 percent. It is determined by a variety of characteristics, including gender, age, exercise level, and medical issues. You could also lower your treadmill speed to get into your fat-burning zone. For maximum weight reduction, a personal trainer can assist you in determining the ideal speed and heart rate.

Get out of rut

Switching up your treadmill regimen is another way to lose weight. You can do the following by executing a different workout each time:

Reduce your chances of getting hurt. The same workout over and over can be taxing on your joints. It raises your chances of developing an overuse injury, which can set you back.
Avoid hitting a training ceiling. The more you do a workout, the less progress you'll make. To progress, your body must be challenged.
Avoid boredom. If you vary your workouts on a regular basis, you're more likely to stay on your regimen.

4. Add hills

Add hills to your treadmill exercise to make it more difficult. Because your body needs to work harder when you walk quickly or run at an incline, you burn more calories. It also helps to generate greater lean muscular mass by activating more muscles. Because muscle burns more calories than fat, this aids weight loss. Try this treadmill routine if you want to exercise on an incline:

Set the treadmill to its flat position. Warm up by walking at 2 mph for 5 minutes.
Adjust the inclination to 1%. For 1 minute, jog at 4 to 6 mph.
Each minute, increase the incline by 1%. Rep till you reach an incline of 8 to 10%.
Each minute, decrease the incline by 1%. Rep until you've reached a 0% to 1% inclination.
To cool down, take a 5-minute walk at 2 mph.
The average jogging speed is 4 to 6 miles per hour. To make this workout more difficult, increase the speed or add additional minutes.

Increase the inclination by 0.5 percent each minute for a simpler version. Repeat until you've reached a 4 to 5% slope, then work your way down.

Take Away

A treadmill is a wonderful technique to burn calories and lose weight as a kind of cardio exercise. Consult a skilled personal trainer if you're unsure whether treadmill workout is ideal for you. They can work with you to design a treadmill weight loss programme that is unique to you. Combine treadmill workouts with strength training for the best results. Both types of exercise can aid weight loss and improve general health. Before beginning a new fitness regimen, consult your doctor if you are new to exercise or haven't worked out in a long time.