Burn fat on the treadmill: 4 best exercises

Many people don't use a treadmill even on days when it's raining or snowing outside. They think that running on it is boring and ineffective. However, it is not. The obvious advantage of a treadmill is that you can train on it in any weather. In addition, this equipment has many other advantages. A treadmill will help anyone who wants to lose weight or improve their physical condition, but has problems finding suitable treadmills.

Remember that running on a treadmill is different from running outdoors. Correct technique is the key to effective training.

When to start the running belt

Beginners (and sometimes those who have been training for a while) often make a mistake when using a treadmill. They turn it on only after stepping onto the treadmill or stand on the treadmill when the machine is turned on and immediately set the speed to high. Before stepping on the treadmill, start the running belt at a slow speed. After that, start training. Do not run the treadmill while standing on it.

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Reviews from treadmill buyers

Electric treadmill Sport Elite SE-T1570

We have a sports family. We love tourism, in particular hiking in the summer and skiing in the winter. In order not to lose dexterity in the intermediate seasons, it was decided to buy a treadmill. This one seemed to us the most acceptable in terms of price/quality ratio.

It has various useful functions, such as tilting the angle of the running belt. In general, the design is very nice, there is nothing superfluous. There is a display on which you can see the distance traveled, calorie consumption, speed while moving, and also measure your pulse.

Overall, I think the product is well worth the price and is great for practicing at home. I haven't found any drawbacks yet.

Alexander 40 years old

The most popular treadmill brands

Electric treadmill Sport Elite SE-T1520

I bought the treadmill for home training in the winter. It turned out to be very functional, quiet and stable. I start practicing on it in the morning when everyone is asleep, so the noise level is very important to me.

Firstly, the canvas is quite wide, secondly, the program provides all the necessary training indicators, so the running process can be completely controlled, thirdly, the build quality is very good - nothing creaks or wobbles. I can’t say that the track is too expensive; I consider it one of the best in its price segment.

Anna is 30 years old.

Electric treadmill Sport Elite SE-T1502

Very good inexpensive treadmill. Its main advantage is that it is lightweight; I can fold it and carry it from place to place without any problems. But at the same time it is very stable.

I work out on it to maintain my figure; nothing creaks or makes noise during training. Even when my 100 kg husband ran on it, it did not make any sounds. In general, if you are going to buy an electric treadmill, take this one - you won’t regret it.

Irina 28 years old

Electric treadmill Sport Elite GB-1170

I bought a track to recover from an injury. I liked the design, it fits well into the interior, you can fold it and put it away. In the summer I can take it to the dacha because it is light and easily fits into the car.

The display is convenient, I can see the distance traveled and the speed of movement on it. In inclement weather, I now study at home.

Andrey 20 years old

Electric treadmill Yamota A126M

The path is very quiet, making almost no noise. The display is very convenient and clear, all sensors work correctly, except for the heart rate sensor, but I wear a fitness bracelet, so this indicator is not important to me.

Everything that was declared by the manufacturer is there and works well. I mostly use it for walking, so I can’t say anything about working at high speed.

Elena 20 years old

Sprinting on an incline treadmill

Before starting your workout, set the treadmill to a 10-degree incline and a speed slightly faster than your normal jogging pace. Once the incline and speed are established, stand on the surface and run as hard as you can for 30 seconds.

After 30 seconds of running, grab the side handles and carefully step onto a stable, stationary part of the treadmill. Rest for 30 seconds, then run again for 30 seconds and rest for 30 seconds. Do these 10 approaches.

The process of losing excess weight using a treadmill can be represented in several stages:

Stage 1

The first thing to do is to get your body used to jogging, so you should start with light training, gradually increasing the intensity, frequency and distance. Trainers and doctors advise that at first you just walk or run along the path relatively slowly. Despite tempting stories that you can burn 600 or more calories in an hour of running, you should start jogging in small doses. The first couple of weeks you should exercise from 10 to 30 minutes, about two to three times a week. The main thing is to feel that the muscles and body are working, but not to the point of exhaustion, otherwise there is a risk of injury.

Stage 2

A couple of weeks after the first workout, once a week you can begin to slightly raise the inclination of the treadmill, by about 1.5-2 degrees. It is important, at the same time, to try to adhere to the usual rhythm of running, and not to give yourself any relief, and also not to reduce the running time. But, at first, beginners should do incline training no more than once a week.

Stage 3

Once a week you need to approximately double the distance. The running speed, of course, can be reduced, the main thing is to run twice the distance.

Stage 4

Next week you can increase another component - speed. For those who train at a simple pace, it is recommended to add a short jog; for those who run at a moderate speed, you can speed up a little. The main thing is not to overdo it and stick to your target heart rate.

Stage 5

Calorie monitoring. It is necessary to monitor the level of calories consumed. It is advisable to do this from the first training session. Physical exercise gives an excellent effect, but if you do not pay attention to the food you eat, then you can wait a very long time for the results of your training. You should cut back on your calorie intake a little. Let's say, if a person consumed about 1700 calories daily, then they should be limited to 1500-1400. It is best to consult a doctor to find out your own individual calorie intake. The main thing is that the body continues to receive enough nutrients. It would be a good idea to create a food diary to clearly monitor your own nutrition until the new diet becomes a habit.

Interval running and walking

Set the incline to 1.5 to 2.5 degrees and start running at a pace that you can maintain for a minute. After a minute, slow down to a moderate walk or jog. Perform this movement for 1-2 minutes. After this, repeat the fast run for a minute, and then switch back to a moderate jog or walk. Continue this workout for 15-20 minutes.

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You need to run correctly

It is important to take into account that you need to run correctly, otherwise you will not get the desired result. Even if you practice for a long time, you may not achieve what you want. Use some recommendations:

• Warm up your muscles before you start exercising. To do this, you don’t need to immediately turn on the fast running mode, but walk a little on the treadmill. 15 - 20 minutes will be enough. Then start training with a slight increase in speed;
• While running, you need to keep your back straight, while straightening your shoulders and chest. Pull your stomach in slightly. While running, your arms should be bent at the elbows. Move them back and forth as if you were running normally;
• Don't suddenly stop running if you are doing it at fast speed. At least 10 minutes before the end, you need to slow down the pace and switch to a calm step. This way you will bring the state of the cardiac system back to normal and will be able to avoid muscle pain.

If you follow the recommendations and do everything correctly, then running on a treadmill will benefit you and will not cause harm.

In general, the process of losing weight on a treadmill is a controversial issue among various fitness instructors. Some of them believe that this requires not intense, but long-term training. Many tracks already have a “fat burning” program. It is believed that if you practice according to it, the results will be faster. Other trainers are ready to argue with this opinion and believe that it is necessary to alternate maximum loads with rest. To do this, you should run fast for several minutes, and then slow. You can compare both options by trying which one suits you best.

Sprint "Dead Mill"

This is a hard version of sprinting on a treadmill. You perform the exercise when the machine is actually turned off. Simply place your hands on the treadmill bar, lean over, and move your legs as hard as you can to keep the belt moving.

If you're just starting cardio, perform an intense sprint for 10-15 seconds, then rest for 30 seconds. Do 8 approaches.

Treadmill workouts can be effective and produce the expected results if taken seriously. It's just as beneficial a form of exercise as trail running or other cardio workouts. By using a treadmill, you don't have to worry about the weather or running routes. However, you can take care of your physical health and speed up fat burning.

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How quickly can you lose weight?

In reality, a lot depends on your goals and needs. Since walking and running are the most physiological types of movement for the human body, you can lose weight naturally much faster than with multiple strength training. About 45 minutes of daily brisk walking can burn up to 600 kcal. If you use additional loads in the form of adjusting the angle of the machine or additional traction for the legs, fat burning occurs twice as fast.

If you follow simple recommendations for exercise and adhere to proper nutrition, the first results will be noticeable after the second workout.

Further, when training becomes a habit, you will receive stable, high-quality results.

Effective exercises for burning fat

What makes a treadmill the best in the fight against excess weight is the correctly selected exercises, which fully open up the capabilities and potential of this simulator.

Interval training

They have demonstrated consistently high results in the fight against extra pounds and involve combining periods of performing various exercises with breaks. The most effective training is considered to be alternating exercises.

Workout plan

All intervals are divided into separate segments. They involve doing simpler exercises first and then more complex ones. The former should last from ten to forty seconds, while the latter should be shorter and last no more than half a minute. This approach allows you to become exhausted to such an extent that after finishing the workout a person simply cannot do even the easiest exercise.

It is best to start training with walking. There is no need to immediately take on high loads. The next task after this is to choose a pace for jogging and maintain it for half a minute, then slow down further and switch to walking for forty seconds.

In other words, interval training is a combination of running and walking. Each mode is done at a certain time interval. This leads to an increase in metabolic rate and a doubling of the rate of burning excess calories.

Weight loss

An excellent exercise for weight loss, which is perfect for those who don’t really like just running in one place. The speed during the first lessons can be kept at about five miles per hour.

You need to start with a three-minute warm-up at one pace. Then turn left and run for another thirty seconds, a similar action is repeated to the right. The main thing is to rearrange, but do not cross your legs.

As soon as the jogging to the left and to the right is completed, they return to their original position, that is, turn their body and face forward, and jog for another three minutes.

The entire procedure is repeated until the total duration of the training is half an hour. It should end with a three-minute jog.

Recommendations for good results

In order for exercise to promote weight loss and also bring pleasure, it is important to adhere to the following recommendations:

For exercise, use sneakers with textured soles. The best option would be running shoes. This shoe model is not a marketing ploy by the manufacturers. The sole and body of these running shoes are designed taking into account the biomechanics of the natural movement of the foot while running. In such shoes, the chance of ankle injury is minimal. Whereas if you run in shoes with flat soles, then after 4-5 sessions you will regularly feel pain in your feet. Clear restrictions on loads. Pregnancy, cardiovascular and pulmonary diseases, as well as old age are relative contraindications to jogging. In such situations, the intensity and frequency of exercise should be determined by a doctor. If you have any serious ailments, it is recommended to postpone physical activity. Classes are conducted with increasing intensity. The duration and speed of running increases only if the previous load threshold was completed without the feeling of overexertion. Maintaining a sleep and rest schedule. An insufficiently rested body does not have time to recuperate

Training under conditions of physical overexertion and lack of sleep can lead to loss of strength and decreased immunity. When using running to lose weight, it is very important to remember that to achieve results you need to eat right. A balanced diet, a properly selected menu and regular physical activity will not only help you lose excess weight, but also maintain the result.

To do this, you need to drink at least 1.5 liters of fluid per day, and also minimize the amount of junk food, replacing it with vegetables.

The training system must be selected taking into account the heart rate (HR). The rate of metabolism and fat burning directly depends on a person’s heart rate. So, the maximum effectiveness of running for weight loss will be at a heart rate of 65–70% of its healthy maximum. In this case, the maximum heart rate of an adult is determined by the formula: 220 - full age in years. As a result, the average heart rate should be 120–140 beats per minute.

How to walk correctly

Even those who have never practiced such sports can master modern simulators. Manufacturers made sure that the user stood on the canvas, pressed a button and ran. If you really want to get good results and lose weight quickly, then you should not exercise on a treadmill based on reviews or general recommendations.

Regularity of training

For those who are just starting to exercise, training twice a week with a light load is enough. Trained people are recommended to stand on the deck every other day and alternate intensity. The use of weights is at the level of advanced users. For any fitness level, training should last an average of one hour. An important indicator when calculating a walking program is heart rate. It is generally accepted that a normal heart rate after physical activity is 130 beats per minute. For unprepared people in the first training sessions this figure will be much higher.

To reduce the load on the heart, it is recommended to adhere to certain rules:

• for two weeks you need to walk on a weak mode and at a minimum angle of inclination of the deck for 20-30 minutes a day;
• within a month you need to increase your training to 60 minutes a day. It is important to control the pulse: it should be no lower than 125 and no higher than 135 beats per minute;
• for physically unprepared people, rest is necessary to restore muscles;
• Uphill training and weight training is only possible for professionals and only twice a week.

How to walk correctly

If you do not exercise regularly, you will not be able to achieve quick results. Systematic loads are required.

• Before training, be sure to do a warm-up. Particular attention at this stage is paid to the knees and ankles. Warm-up on the treadmill itself is carried out at low speed for 7-10 minutes.
• Correct body position is the first step to success. The back should be straight and the stomach should be tucked. The torso must be kept strictly in an upright position. The arms are bent at the elbows at a right angle.
• You need to breathe through your nose and in a measured manner.
• Interval training not only diversifies your workouts, but also makes them more effective.
• It is better to take more steps than to walk wide.
• It is necessary to use the entire foot, stepping from heel to toe. This will reduce stress on the ankle and protect the ligaments.
• You can't end your workout abruptly. First, take a moderate step and monitor your pulse. The load is stopped when the heart rate reaches 100 beats per minute.

Walking options

Interval

The most common type of exercise among beginners, as well as those who decide to lose weight using a treadmill. Interval training allows you to quickly lose weight, strengthen muscles, and train your breathing. The main feature of such classes is the alternation of the angle of inclination of the canvas and speed. An approximate diagram for beginners looks like this:

• Warm up at a speed of 4-5 km/h for 7 minutes. The working surface is completely horizontal;
• 5 minutes of walking at a speed of 6-7 km/h, then 5 minutes at 8-9 km/h;
• 10 minutes of relaxation at 4-5 km/h and repeat everything again.

More experienced ones can experiment with the angle of the canvas.

• 5-10 minutes of warm-up on a horizontal surface at a speed of 4 km/h.
• 20-30 minutes of main load, changing the angle of the blade by 2 degrees every 5 minutes.
• Complete the workout in the reverse order, bringing the deck position to a horizontal level.

Uphill

Suitable for advanced users, provides a stronger load on the calf muscle and buttocks. The principle of training is similar to interval training, the only difference is that at the main stage the angle of inclination changes immediately by 10 degrees relative to its initial position.

With weights

Suitable for people with good physical fitness or those who want to lose weight and tone their body in the shortest possible time. It is recommended to start with light weights so as not to strain the muscles and joints. You cannot get carried away with strength training; they can only be used twice a week. Start with dumbbells weighing only 0.5 kg, gradually increasing it by 200 grams per week. An important point is that training with weights is carried out only on a horizontal surface.

To quickly lose weight by running on a treadmill at home, it is important not only to choose the right training program, but also to balance your diet.

Nutrition when exercising on a treadmill

The idea of ​​losing weight is to burn more calories than you consume. In general, for this it is advisable to look at your own regular menu and count your daily calories.

Typically, the daily amount is 1500-2500 calories. If you eat more and do not engage in serious sports or active physical labor, then the need to lose weight is understandable. To start, you just need to slightly reduce the number of calories you consume and increase the number you expend.

Eating habits are a separate topic, so we will give here only brief tips on how to effectively normalize your diet. As a rule, people eat out of a feeling of hunger or lack of satiety, which can be caused not only by physical need, but also by illiterate nutrition.

Please pay attention to the following details:

• nourishing diet - add to your diet foods that create a feeling of satiety, and long-term satiety: there are simple recipes for this - for example, oat porridge in the morning, which supplies the body with so-called long-term carbohydrates;
• healthy alternatives - this point follows from the previous one: you should look for healthy alternatives throughout your diet (if pasta is made only from durum wheat, if meat is only dietary);
• water and only water - water is your best assistant in losing weight, try not to drink anything at all other than water, which should sometimes be supplemented with useful ingredients such as a drop of lemon juice or a little ginger; just don’t drink cold water after eating, and in general try to drink water at least at room temperature, since cold water washes undigested food from the stomach and you start to want to eat again;
• nutrition and training - you need to run with a feeling of fullness, but not on a full stomach - it is best when you have eaten about an hour before training (for example, you ate a plate of hard pasta with diet cheese or a plate of porridge with fruits and berries).

Important! It is best to choose your diet individually, taking into account the condition of your body. It is advisable to once spend money on examination and an appointment with a nutritionist in order to know exactly how you should eat

Always consider your own ailments when creating your daily menu.

In conclusion, the basis of weight loss should be noted - healthy habits. In particular, the diet should simply be made healthy: eliminate alcohol and soda and drink mostly water. Training should be done regularly, the load should be increased only according to your own condition. The essence of a healthy habit is to use adequate exercise.

The ideal is to run about five days a week. However, if you choose interval training, then in the beginning you should perform classes 3-4 times a week.

In addition, we note a very significant detail - your goal is not exhaustion, but competent weight loss. Moreover, if you overly deplete the body, the body will not get rid of fat, but will instead accumulate it. Therefore, set your goal as a developed metabolism that maintains homeostasis in optimal conditions.

Water during classes

Many articles have been written about the benefits of still water, and from the entire volume of information it is worth paying attention to three points. Firstly, water speeds up the metabolism, which exchanges fat cells for energy during running.

Secondly, the liquid reduces body temperature, which increases slightly as a result of the shock received by the body during exercise. Thirdly, water washes the walls of an empty stomach, dulling the feeling of hunger. During running, the body is subject to shock and does not immediately recognize dehydration. You should start drinking liquid in small sips as soon as you start the treadmill. Reviews from those who have lost weight contain recommendations that if you don’t want to drink regular water, you can squeeze a slice of lemon into the container, adding a flavor to the liquid. The main condition is not to use sugar, which will quickly provide the body with glucose.

Indications and contraindications

All home exercise machines operate at a speed of 0.8-20 km/h. In fact, the exercises resemble walking rather than running, but even with such a gentle regimen, exercise on this cardio machine is not suitable for everyone.

• People can train on a treadmill during the rehabilitation period after injuries to the musculoskeletal system.
• The exercise machine is suitable for people with poor physical fitness.
• The treadmill is the first step in losing weight for those who are very overweight.

There are also contraindications for classes.

• Heart disease is the main reason for not exercising. When creating a program for losing weight by walking on a treadmill, special care should be taken for people with heart disease, mitral stenosis, heart failure, and angina pectoris.
• Problems with the respiratory system, such as bronchial asthma or pulmonary insufficiency, are also considered by doctors to be a ban on cardio equipment.
• If there is damage to the joints and thrombophlebitis of the lower extremities, you can walk at the very minimum speed.