The treadmill is one of the best options when losing weight because it is a highly aerobic activity. Also, many people prefer to exercise on the treadmill instead of going outside for the convenience of training in a secure place, often refrigerated and safely. If you like to train, the treadmill is an excellent complement to other training routines such as apparatus, walking, or high-intensity exercises.
Treadmill For Weight Loss
The controlled movement on the treadmill simulates the activities you would do on the run or walk. Walking on the treadmill can get tedious since you’re not going anywhere. But if you are looking for a lap by adding different routines, varying the days and times, listening to music, or watching television while you walk, it may be more bearable. Other people, those who have been practicing this exercise for more years, take advantage of the moment of walking to read.
Some suggest interspersing minutes of walking and others of running on the treadmill. Besides, some treadmills offer the option of inclination, so that by inclining it between 3 or 4%, you walk uphill and help strengthen your legs and develop more muscular resistance.
Training Time: How Long Is Ideal
Depending on the type of training you want to do, you have to know the recommended practice times on the treadmill to achieve the desired result.
- If you want to do an intense activity like cardio, complete 150 minutes of aerobic exercise during the week, divide into three days of 50 minutes each.
- If you want to walk on the treadmill, do a routine of 75 minutes per week, divided into two days of 35 and 40 minutes each day.
- You can also choose to divide into 15-minute routines for five days a week. This is the best way to get into the rhythm of your training.
Workouts On The Treadmill To Lose Weight
The treadmills come with preset programs. Using them gives you a quick and safe start. You have to choose the amount of time and intensity level, and that’s it.
Remember that it is recommended to start with little time, minimum speed, and incline. This advice is worth double if you are overweight or obese since making a lot of effort from one moment to the next can bring contraindications.
The Most Frequent Programs
- Heart Rate Program
You have the heart sensors of the machine available. The most modern also have a device to pair with your heart rate monitor via Bluetooth. Your heart rate should be between 70 and 80% of your maximum (220 minus your age) to improve your fitness. If you keep up your training, you will strengthen your heart capacity to transport oxygen throughout the body.
- Slope Workouts
This program makes you walk on slopes, and the treadmill will take you “up and down,” a series of controlled hills. This way, you will work your calves, hamstrings, glutes, lower back, and shoulders.
- Interval And Variety Of Workouts
The machine’s option to be able to exchange walking and running intervals, always in between with slower recovery periods, will help you build endurance and burn calories faster.
How To Lose Weight With The Treadmill
It is proven that by burning calories, you lose weight. But this does not happen if a healthy and balanced diet does not accompany exercise. In this way, you will always burn more calories than you consume.
Interval training is highly recommended because it creates an “afterburner” effect where your body will continue to burn calories after finishing your workout. In the case that you do not have a machine with training programs, you can regulate the intervals and speeds, and inclination yourself.