How to exercise more expensively on a treadmill to lose weight?

How to lose weight on a treadmill without harm to your health? This question is often asked by people who prefer cardio exercises. Let's talk about whether it is possible to lose excess weight only thanks to the treadmill and what is important to remember during exercise.

Exercises on the canvas can be divided into two types:

Stationary. This type of exercise involves moderate activity: no sudden accelerations, changes of pace, or jerks. Stationary training is suitable for beginners, as well as people with serious health problems, such as chronic diseases.
Interval. During classes, slow walking alternates with fast running. Such workouts are considered the most effective for losing weight and developing endurance.

Even if you are completely confident in your strength and endurance, you do not need to overload yourself during exercise. It is very important to constantly monitor your pulse. Modern treadmills for weight loss combine many functions that make exercise as comfortable as possible.

List of rules on how to properly lose weight on a treadmill

So, how to lose weight on a treadmill? There is a whole set of exercises for this purpose. The most effective cardio exercises are:

Step. Ideal for beginners. During a step, the heart is subjected to moderate stress, and the overall endurance of the body increases. The muscles of the legs, buttocks and abs are included in the work. Metabolism accelerates and fat tissue is actively burned. To achieve a positive result, you need to devote at least 30 minutes a day to active walking.
Run. One of the most popular cardio exercise options. Proper running activates all body systems. During training, blood circulation is normalized, endurance increases, fatigue and bad mood go away.
Sprint. This pace is suitable for experienced runners. The goal of such training is to squeeze the maximum out of the body. Despite the increased difficulty, sprinting perfectly burns fat deposits and trains the respiratory system.
Running at an incline. By setting the slope of the canvas, you bring running in the gym closer to the most natural conditions. To achieve the best effect, trainers recommend alternating running and walking.
Running with acceleration. This is a great way to get rid of fat deposits and build endurance at the same time. In addition, fast running allows you to avoid monotony during training in the gym.
Interval training. In this case, there is an alternation of load and rest. You can alternate between fast running, walking, hill climbing and rest. At the same time, you need to monitor your well-being.
Running with side step. So, how to walk on a treadmill to lose weight without getting bored? The ideal exercise in this case is the side step. Before moving on to it, it is important to warm up. Move for 5-7 minutes, first with the right side and then with the left. You don't need to speed up too much. If necessary, hold on to the handrails. This option is not suitable for people with poor coordination. There are treadmills for walking. You can view them on our website.

Using basic types of exercise, you can create an effective weight loss program. To minimize health risks, this should be done by a qualified trainer.

Warm up - workout - cool down

Here is the golden rule for any workout, be it at home, outside or in the fitness center. Every new sport activity should begin with a warm-up. This is necessary to prepare the body muscles for subsequent heavier loads. Just two to three minutes is enough to warm up. Effective exercises for this include bending the body forward and to the sides, rotating the neck, squats, and swinging arms and legs.

After this, you can move on to the main part of the workout, but it must be completed with a cool-down. Or, in other words, stretching clogged muscles, restoring breathing and bringing the body to a state of rest.

How long should you study?

Let's find out how to run on a treadmill to lose weight, and also talk about how much time you need to devote to exercise.

Before classes, you should pay attention to your general well-being. If you have health problems, you need to act as smoothly as possible. Do not make sudden jerks. Start with simple loads. To begin with, the training duration can be 20-30 minutes.

At the very beginning of training, the body quickly gets used to the stress. Due to this, you can add 5 minutes to your total training time every 3-4 days. At the same time, monitor your own condition and take your time. The gold standard is a 40-60 minute workout. To ensure that the body continues to burn fat even after complete adaptation, regularly increase the intensity of your workout by at least 5%.

Many beginners don't know how to lose weight on a treadmill while walking? In the first stages of training, this is very easy to do, since the body is not yet accustomed to the stress. In the future, you will still have to increase the difficulty of the exercises, but by this time your body will get stronger and become more resilient.

How to lose weight using a treadmill if you have no experience?

Let's talk about how to run on a treadmill to lose weight if you are a beginner. Let's look at a few simple programs for burning fat in the gym.

System No. 1

Before starting your workout, change into comfortable shoes and clothes. Also get a device that will measure your pulse and heart rate. A workout plan might look like this:

Warm up. Its duration is 10 minutes. This can be normal walking at a speed of no more than 5-6 km/h.
Acceleration. Increase your driving speed to 7-9 km/h. Continue moving at this pace for 5-7 minutes.
Decreased activity. Slowly reduce your speed on the treadmill and return to a leisurely walk. Rest for 5 minutes.

At the initial stage, you can try changing the slope of the canvas. There is no need to run away right away. To start, try walking at a relaxed pace. Carefully monitor your pulse and well-being.

System No. 2

So, how can a beginner lose weight on a treadmill if regular walking seems tiring to you? The second program requires more endurance from the beginner in terms of physical activity. It looks like this:

Warm up. Duration – 10 minutes at a speed of 4-5 km/h.
Acceleration and lean angle. Increase the speed to 5-6 km/h and set the incline angle to 3 degrees. Continue walking for 5-7 minutes.
Increasing the intensity of the step. Remove the slope and increase the speed of the belt to 7-9 km/h. Continue moving for 5 minutes.
Switch to running. If your strength has not yet left you, you can try running. To do this, increase the speed of the track to 12 km/h. Run for 2-3 minutes.
Hitch. Slowly reduce the speed of the belt to 3-4 km/h. Continue the cool down for 5-10 minutes.

Remember that effective fat burning occurs at a certain heart rate. You can calculate your heart rate for weight loss using the following formula:

220 subtract the person's age, subtract resting heart rate.

Balance in everything

It is also important to maintain balance in everything. Classes will remain empty if you neglect simple recommendations for playing sports:

do not exercise on an empty or full stomach;
eat more protein foods;
drink at least 1 liter a day of clean water;
maintain regular training;
combine strength and cardio training.

In the process of playing sports for weight loss, stabilization of body weight is important: it is important not only to lose weight, but also to maintain the desired result.

To effectively lose weight, it is enough to increase your heart rate during exercise by 30% of the human norm. As a rule, just walking is enough for this, you don’t need to switch to real running. In this way, the psyche gets less tired and “allows” the person to do more.

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How to lose weight on a treadmill - the best exercise option for the pros

Our body gets used to any stress. That is why, sooner or later, fat burning will slow down. To achieve positive dynamics, increased physical effort is required. Let's talk about how to lose weight using a treadmill if you are an experienced runner.

System No. 1

The circuit for experienced runners includes:

Warm up. You need to walk for 5-10 minutes at a speed of 4-5 km/h. This will prepare your cardiovascular system for the upcoming load.
Acceleration. To start, increase your speed to 8 km/h. Monitor your pulse. If your heart rate has not yet reached the desired level, gradually increase your speed by 2 km/h until you reach 16 km/h.
Speed selection. It is very important to choose the optimal speed at which you can stay on the treadmill for 15-20 minutes.
Reduced speed. After an intense run, start slowing down until you reach 4-5 km/h.
Hitch. Once you reach the lower speed limit, continue walking for another 10-15 minutes.

If you feel unwell during exercise, stop training!

System No. 2

How can you lose weight on a treadmill if you are an experienced athlete? In this case, interval training will come to the rescue. It takes much less time, but requires maximum effort. It looks like this:

Warm up. It is performed in exactly the same way as in the previously described programs.
Run at a calm pace at speeds up to 9 km/h. You need to run for a couple of minutes.
Acceleration. Accelerate to 12-14 km/h and run for a couple more minutes.
Dramatically increase your speed to your limit. Run at the limit for 40-60 seconds.
Slowing down the pace. In this case, it is necessary to set the slope of the canvas to approximately 6 degrees and reduce the speed to 10 km/h. Continue training for 5-12 minutes.
Hitch. Smoothly transition to a walk at a speed of 4-5 km/h. Cool down duration is 5-10 minutes.

If you don't know how to lose weight on a treadmill at home, be sure to ask for help from a qualified trainer who will create a unique training program for you.

The essence of interval training

Interval running is also called jogging. It consists of changing speed from fast to slow and back. It turns out that the athlete runs one segment of the path at his maximum speed, and then slows down, covering the next segment with an easy run. During these segments the runner rests a little.

Interval running can be represented as a dotted line

Of course, the concept of “fast” and “slow” speed is relative and individual. It is different for each person. And it depends on physical fitness, weight, age and other data. Therefore, it is better to focus on heart rate.

So, fast sections should be run with a heart rate of at least 80-85% of the maximum. It can be calculated by subtracting your age from 220. In some cases, the jogging program is based on segments not of a path, but of time. But this does not change the essence of the load. Ragged running pumps up the body much more effectively, but for some people it is contraindicated. We recommend reading the article - How fast to run on a treadmill.

How to run on a treadmill to lose weight - the secrets of professionals

To ensure that exercise brings joy, the lost weight does not return, and your health becomes better every day, it is important to follow a number of recommendations during training:

Don't quit. You can exercise on the simulator every day. It’s very good if you have a path at home.
Develop your own schedule. If you don't have free time to devote to sports, develop your own exercise schedule. Ideally, to lose weight, it is important to do intense training at least 3 days a week.
Start with minimal loads. Even if you are confident in your physical fitness, start your workouts with a light warm-up. There is no need to train through force. In this case, the effect of overtraining may occur, which will affect your overall well-being.
Change the load. When deciding how to lose weight using a treadmill, try varying the load and types of exercise. By devoting time exclusively to running or walking, you will achieve much less results. Try increasing the incline, changing the speed, using the principle of interval training, etc.
Remember to cool down and warm up. This will reduce the load on the cardiovascular system. During a cool-down, the body recovers faster. It is also the most effective way to avoid complications that may arise if you suddenly stop training.
Give preference to morning workouts. It has been proven that the fastest and most effective burning of fat tissue occurs during morning exercises. This doesn't mean you have to get on the treadmill right after bed, but it's best to do it before lunch.
Don't forget to have a snack before class. Ideally, it is necessary to combine physical activity with proper nutrition. Exercises on the treadmill require a lot of energy from the body. If you don't eat before exercising, there's a good chance you'll feel sick during or after your workout. The snack should be light. It is best to eat 30-60 minutes before the expected exercise.

It is best to start classes with an experienced instructor! Knowing how to quickly lose weight on a treadmill, you will achieve excellent results both at home and in the gym. The most important thing is not to give up and move towards the goal.

Don't start with heavy loads

No matter how much you strive to lose weight, do not try to burden yourself with everything at once. Especially if you are new to sports or haven’t exercised for a long time. Such sudden heavy loads are unusual for the body, and it simply malfunctions. When you wake up every day with muscle pain and fatigue, the desire to continue training will disappear altogether.

Start small with easy 10-minute sessions, gradually increasing the time and speed of movement and supplementing your training with strength training. Start with a brisk walk, moving on to a full run with each new workout.