How to use the treadmill effectively to lose weight. Walking on a treadmill is one of the most effective ways to lose weight and increase the number of calories burned. It is an ideal vigorous- intensity aerobic exercise for healthy adults since it gets your heart pumping, which can reduce your risk of cardiovascular disease. Also, read which cardio machine is best for weight loss- treadmill or elliptical trainer? However, most people who hit the gym treat the treadmill with disdain, a machine that must be used for a minimum of 1. The truth is that it’s one of the most effective cardio machines and if used properly will help you reach your fitness goals. Here are some tips to use the treadmill properly: Be prepared. Before you hop into the treadmill it’s important that you are dressed appropriately. Wear a proper t- shirt and shorts/track pants. In short, get dressed ready for a sweaty experience. Also, make sure you’ve on a decent pair of running shoes with a good grip on the sole. Do not run barefoot on a treadmill. It’s also a good idea to keep a hand towel handy to wipe off the sweat, especially if you’re using a treadmill in a gym which other people use as well. Get familiar with the controls. If it’s the first time you’re using the machine ask someone at the gym to show you how it works. Figure out the buttons which are used to increase and decrease speed and inclination. Also, figure out the screen indicators which show calories burnt, heart rate, speed, time, inclination and the emergency stop button. Here are 1. 0 ways to get most out of a treadmill. Find the pre- set programs. You should also see which pre- set programs (most new generation ones come loaded with them) are available on the machine because these will help you follow a controlled regime. There are different programs for interval training, controlled inclined climbing, etc. Here are some common pre- set programs which will help you improve: Cardiovascular: It’s designed to change the speed so that your heart rate remains between 5. Your maximum heart rate is (2. Fat burning zone: It’s designed to change the speed so that your heart rate remains between 8. Alpine Pass: This is a harder regime which increases the incline constantly and then declines it so that it mimics walking or running uphill and downhill. Random Hill: This is a program which randomly changes the incline and speed to keep you on your toes. Interval training: This program allows you to set a jogging speed and a sprint speed and then switch at the press of a button. It’s excellent if you want a program which allows you to switch between speeds quickly for interval training. K run: This is a long- running program where the user has to complete 5 kilometers on the treadmill. Fitness Test: This is a program which helps you keep track of your fitness levels by monitoring your heart rate. It should be taken every three months.
![]() 5 Reasons Running May Not Help You Lose Weight. How to use the treadmill effectively to lose weight. One of the most common mistakes people make while using the treadmill is that they start running at breakneck.Use this weekly plan to walk off weight on the treadmill. Treadmill Walking Weight Loss Workout. way to burn extra calories each day to help you lose weight. Always warm up. One of the most common mistakes people make while using the treadmill is that they start running at breakneck speed from the get go. What you need to do is begin gradually at a lower speed and give your body time to adjust to the motion. Not warming up can lead to cramps and other problems. When you begin you should start at a slow, moderate pace like 6 km/hr. This gives your body time to adjust and loosens up your muscles. Warm up for at least 3- 5 minutes before you start heavy duty running. Here is why warming up before exercises is so important. Do not hold the bars. Once you get used to the treadmill that is. Most beginners are advised to hold on to the bars of the treadmill either on the sides or in the front and they just don’t let go. Even holding on during incline runs/walks is a bad idea. In fact, if you’ve to hold on to stay on a treadmill then the chances are that you’re overdoing it and need to decrease the speed or incline. Holding on prevents you from finding your natural running/walking stance and posture and also burns lesser calories. Also, read 1. 0 ways you can burn your calories with everyday activities. Watch your step. One important aspect of running and not just on the treadmill is landing your foot properly. Most experts agree that runners should land midsole – neither on your toes nor on your heels. If you land on your toes, you’re likely to put too much pressure on your calves and also develop shin pain. Landing on your heel means you’re not putting everything into your forward momentum and putting unnecessary stress on your knees. It’s also vital to keep your toes pointed straight and avoid keeping them either in or out. Of course, this won’t happen the first time you start running and you’ll have to work on it consciously. Use it for interval training. One of the major plusses of the treadmill is that it makes interval training much easier than the open road. For those not in the know, interval training or it’s more high- intensity variety called High- Intensity Interval Training or in short HIIT is an amazing cardio routine to lose weight fast and burn excess calories. Based on a study by Japanese professor Izumi Tabata, it involves periods of high intensity training followed by lower intensity. You can incorporate HIIT into your cardio regime on the treadmill to take it to the next level. Here’s an example of a sample plan: Warm up for 3 minutes at 6 km/h. Switch the speed to 1. Repeat this for at least 4 sets so that total exercise lasts 1. Walk on the treadmill at 6 km/h for a cool down period. Give it some incline. If you’ve ever run anywhere you’ll know that running uphill is always harder than running on level ground. This is why it’s important to use the incline feature of treadmills to reap the maximum benefits from the machine. Even a 1% incline (most machines 1- 1. Here’s a chart for an average user (6. Incline. Calories Burnt per hour. Level Ground. 36. Max)8. 50. You can calculate your calories burn per hour by using this app. Running and Weight Loss Goals. As one of the most vigorous exercises out there, running is an extremely efficient activity for weight loss. Many runners drop pounds and are able to maintain their weight. However, it is worth noting that others fall victim to common weight loss mistakes. If you're hoping to use running to lose weight, heeding some tried and true advice can help you be successful and stay on track. Healthy Eating Is the First Step. If you want to lose weight by running, keep in mind that you'll only shed pounds if you burn more calories than you consume. To lose a pound, you have to burn, through exercise or life functions, about 3,5. So, you'll need to combine running with a healthy diet. Runners have special nutrition needs, but the basic principles for healthy eating still apply. Try choosing smaller portions of high- fat and high- calorie foods and eating more whole grains, fruits, and vegetables. One common eating mistake among runners is that they overcompensate for the calories burned by exercise with extra calories from more food and beverages. Some runners even find that they gain weight or hit a weight loss wall, despite their regular training. One way to prevent . Reviewing a record of your food intake will help you see where your diet needs improvement. And, because you know that you'll need to log it later, it may also prompt you to think twice before eating that. Get ideas for 1. 00- calorie snacks and more tips on how to avoid overeating by controlling your portion sizes. Learn more: Follow a Training Schedule. Sticking to a training schedule is a simple way to stay motivated to run. You'll know exactly what you need to do every day. Following a schedule can also help you avoid a running injury by not increasing your mileage too quickly. If you're new to running, here are beginner training schedules to check out: Run Regularly. Consistency is key, according to runners who successfully lose weight and keep it off. If you don't want to follow a schedule, you still need to make sure you're running regularly because you won't lose weight by running once a week. It's best to get some activity every day. But if that's not possible, try to shoot for at least three to four times per week. If you find that your motivation to run is suffering, follow these tips to get inspired. One trick to staying motivated is to give yourself little rewards when you reach a milestone, such as running a specific race or reaching a certain distance. Just make sure that you use non- food rewards, such as a pedicure, massage, or cool running gear. Learn more: Keep it Challenging. Incorporating speed work or interval training (running at a very fast speed for short intervals of time) into your running routine can also help your weight loss efforts. Speed work burns a great amount of calories in a short period of time. You'll also increase your muscle mass and improve your resting metabolism, causing you to burn more calories throughout the day. Try to add fun challenges, such as running a 5k every month for a year, to improve your motivation. You may also want to consider adding strength. Some runners find they can boost their weight loss efforts (and performance) by doing strengthening exercises. Skipping meals doesn't allow you to train with adequately fueled muscles. You shouldn't skimp on calories before, during (when necessary), and immediately after your very intense and long workouts. These are crucial times when nutrition is important to performance and recovery. Running and Weight Loss FAQs. Here are some common questions from runners who want to lose weight by running: A Word From Verywell. Again, running is a great activity for weight loss. It has a high calorie burn and can be done anywhere with nothing more needed than a good pair of sneakers. That said, if you find that running is not for you, don't give up on your weight loss efforts. Find an exercise that you enjoy. It's more important that you are able to stick with your routine than to choose one particular activity over another.
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