Many users believe that such training can be pretty boring; however, most modern units are already equipped with the iFit technology that allows running in the virtual world, competing with others and training with world famous instructors. To find out more keep reading.
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How to Lose Weight on a Treadmill: Efficiency and Possible Results
Why losing weight on a treadmill becomes more and more popular? The reasons are numerous. To begin with it is easy to use. If we speak of a home bought unit, it has a timer and states the distance traveled on the machine’s front panel. Those that are available at the gym are, of course, more complex, offering motivating workouts. Most of them even feature specialized heart rate sensors, allowing finding out whether a user is working in a cardiovascular or fat-burning zone.
In addition, some treadmills have several workouts:
Expected results always depend on the speed of walk. The average result is about 100 calories per 1 mile. According to the latest researches, the more a person weighs, the more he/she burns: the faster he/she moves, the more calories disappear.
In any case it is highly important to keep at a pace that leaves one slightly out of breath, still allowing speaking to someone else. After setting a pace anyone is able to maintain it, which is very useful for any type of training.
Do treadmills help you to lose weight? Yes, they do, but only if you are accurate, persistent and able to make conscious decisions to press a button in order to slow down or speed up.
What’s the Best Way to Lose Weight on a Treadmill?
You must have heard of various options, but the best one is to vary your workouts. Any machine provides several types of workouts to get fit, burn fat and lose weight, and this is a huge mistake to believe that a single type will help you out. Varying is helpful in keeping motivated to exercise regularly. What does the process include? You can choose walking one day and jogging the next one. Some choose walking 3-4 times weekly and jogging the rest of the week.
It is proven that performing short but highly intense exercises can increase the amount of enzymes that break down body fat.
The greater the variety is, the more motivated you are, as your body has no time to get adapted to your new challenges. If you feel bored, but don’t really want to stop exercising, you can beat boredom with:
- Television. Modern machines provide much time for watching your favorite shows. When you are at home, choosing this way is easier. In case you are at a gym, plug the headphones into the machine and choose television.
- Music. Choose energetic music or melodies you like the most. Most people also create a specific music mix for treadmill workouts.
List of Treadmill Workouts to Burn Fat Fast
Treadmill for weight loss is the best choice as long as you know what exercises are the best. We have the list of training options that will help you lose weight.
Treadmill Exercises to Lose Weight: Tips for Beginners
Why is treadmill workout the best choice for beginners? It is much easier on the joints than running on most concrete pavements or roads. Regular training reduces the impact on joints, thus reducing possible injury risks. This is especially beneficial for all those, who have already had injury problems and are trying to get back to regular exercising.
If you are a brand new person in exercising, start with:
- Novice Treadmill Workout.
At first it will take about 10 minutes. Increase your speed with each new training to 3.0. If you feel absolutely comfortable with this training and you are no longer challenged, we suggest increasing your time up to 15 minutes with the speed 5.0. You could go up to 3.5 during the workouts and slowly getting back down. Add 5 more minutes till the time you reach 20 minutes.
- Ramping It Up.
If you are on a treadmill for about 1 month, start varying your routine. Walking exercises are the best choice for you. They are perfect for getting the heart rate up and starting using leg muscles. Start with 20-minute workouts and increase your incline – the ramp position. Raise incline in order to intensify the workout or lower the ramp in order to decrease it.
The main requirements here are the following:
- Routine duration – 20 minutes;
- Incline increasing – to 2.0-3.0;
- Speed increasing from 1.5 to 3.5 within 5-7 minutes.
Benefits of Treadmill Walking Workouts
Among the most popular walking routines are Ladder and Steaming Stamina. The first option – Ladder – is a beneficial type for quads, gluts, calves, hamstrings – which means it is perfect to all large leg muscles.
Steaming Stamina is a very simple type, but it is extremely effective, as it’s able to build long term endurance, maintaining a very interesting and comparatively fresh routine with frequent speed changeups. This is a perfect chance for you to strengthen all leg muscles and increase metabolic burn.
It is very effective due to the fact it breaks a pretty long workout into several manageable chunks.
To major beneficial features of treadmill walking workouts belong:
- They are easier on joints than most hard surfaces, for example sidewalks and roads.
- They allow forgetting about the weather outsides, thus, regardless of temperature you can perform any training in the comfort of your home.
- There’s no need to get worried about sharing space with other people. You feel free and safe, well-protected from any injuries.
- This is a chance to catch up on your favorite shows or listen to your favorite music while working out.
It would be wrong to state that these machines feature only positive sides. However, there are more advantages than drawbacks.
Now you understand how effective treadmill routine can be. You can succeed in the weight loss program on your own, only if you remember about the varying technique, tips for beginners, interval options and basic types of exercises. Choose a modern machine for home or gym use and start losing weight right away! Who told you that you can’t get rid of pounds, being at home, watching your favorite shows and listening to a music mix list?