Are you lately anxious about being overweight? Are you marveling which gym or exercise equipment can actually help you lose weight faster? Go for a treadmill, the aerobic exercise machine, that works wonders. It is the best selection one can ever make for losing weight. The treadmill workout will definitely assist you to burn your fat much easier than any other workout. Want to know more about its benefits and strategies to lose weight? Then do go over this piece of penning till the end.
Strategies And Workout Plan to Lose Weight Using a Treadmill:
1. As per the study, HIIT workouts are an effective way to reduce fat from your body & burns calories within a short period. The idea is working extra hard for a small period of time along with taking rest in between the high-intensity spurts of the workouts.
In the following way, you can do the HIIT over a treadmill:
- First set the treadmill in such a way that it’s flat. Now walk for five mins at 2 mph for warming up.
- Once you have done it, run for thirty seconds at 9-10 mph.
- Start walking for sixty seconds at 3-4 mph.
- Repeat the steps 5-10 times.
- Now walk for five mins at 2 mph to cooling down.
To have a more progressive workout, alternate between sprinting & jogging.
2. Search for your fat-burning zone:
When you do your treadmill exercise, your activity of fat-burning heart rate may help foster your weight loss. This is the zone, where most calories of you are burn per minute.
For finding out your fat-burning zone, what you need is to compute the maximum rate of your heart first. It is the maximum no: of times per minute your heartbeats.
The utmost heart rate is calculated by 220 – Your Age. For instance, if your age is 30 years, your utmost heart rate will be 190 beats/min, that is, 220 – 30 = 190.
One’s fat-burning zone is seventy percent of his maximum heart rate. So, in case you have an utmost heart rate of 190 beats/min, your fat-burning zone will be 70% of 190, that is, 190 × 0.70 = 133.
This number will help you to decide how hard you have to work for supporting weight loss. The following method helps you in doing it:
- Attach a heart rate monitor over your wrist/chest. Put the treadmill in the flat option. Warm-up by walking for 5 mins at 2 mph.
- Put the incline of the treadmill to 2% and jog for 1 min at 4 mph.
- Now run at 8-10 mph or till the time you arrive in your fat-burning zone. Continue running at this heart rate for fifteen to thirty minutes.
- Jog for one minute at 4 mph.
- Cooldown yourself by walking for 5 mins at 2 mph.
Though 70 % is the normal fat-burning zone, all persons are not alike. It depends on sex, fitness level, medical conditions, & age. It is also possible to arrive at your fat-burning zone when you regulate your treadmill at a lower speed. Only, what you need if you are a fresher in this is a personal trainer.
3.Do a different exercise each time you use your treadmill:
Switching up your routine while doing the treadmill will reduce your danger for any injury, prevent your boredom, & avoid your training plateau.
Try out the following sample of balanced workout routine for vest results:
- Sunday- rest, leisure walk / soothing yoga.
- Monday- treadmill routine for HIIT for twenty to thirty minutes.
- Tuesday- light treadmill jogging & training for strength.
- Wednesday- rest, leisure walk / soothing yoga.
- Thursday- light treadmill jogging & training for strength.
- Friday – treadmill routine for HIIT for twenty to thirty minutes.
- Saturday- bodyweight exercise or barre class workout.
Benefits Other Than Weight Loss with The Use of a Treadmill:
It’s not that treadmill exercises only help in weight loss. It has also many other benefits. Treadmill workouts control one’s blood sugar level and improve his endurance. It also helps in improving memory, protects one from Alzheimer’s, boosts HDL, facilitates healthier skin, reduces fatigue, strengthens muscles, reduces joint stiffness, facilitates better sleep, heightens one’s immunity, fosters better slumber & enhances one’s energy levels.
The Final Lines:
As you have now got all the ideas about the workout strategies & benefits of a treadmill, go get one for yourself. And, you will find yourself changed for the good within a short period. It will boost your weight loss program. But before starting your treadmill workouts never forget to consult a doctor for the same. He will guide you throughout the process.
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