Walking on a treadmill for weight loss. Detailed instructions - how to properly exercise on a treadmill

Are you choosing a way to lose weight? Consider a treadmill! According to health experts, it is an effective tool for weight loss. The great advantage of training is that you can practice it at any time of the year, regardless of the weather outside. This means that this fall you can reach the figure of your dreams!

Overweight and obesity, in addition to lack of self-confidence, can lead to serious consequences. Doctors and scientists never tire of repeating that everything “extra” that we carry on ourselves every day increases the risk of developing heart disease, diabetes, and stroke. That's why losing weight is the basis of good health and the path to a healthy and long life.

For people with a lot of extra pounds, the treadmill is a useful and versatile means of losing weight. You can exercise on it both at home and in the fitness center. But any active activity should be preceded by a consultation with a doctor.

And remember: only trained “fighters” can run on a treadmill during their first workout; beginners will have to take their first steps at a leisurely pace!

Exercising on the street or on a treadmill: what to choose?

The treadmill has many advantages. In addition to the simplest thing - convenience, there are positive aspects that I want to pay special attention to. The first and most important thing is the accuracy of the lessons. Working out on a “smart trainer”, you will be able to estimate your speed, distance and number of calories burned during each workout. But the benefits don't end there! You can plan your classes to get the parameters you need. It’s no secret that the more effort you put in, the better the result will be.

In addition, the treadmill allows you to multitask. You can watch your favorite TV series, learn a foreign language and listen to your favorite music without being distracted from your training! And this is another plus, because many beginners quit training precisely because they find it boring!

Working out on a treadmill for weight loss is not for everyone. If you have joint problems, vigorous exercise will only make the problem worse. Sooner or later, physical activity will bring pain. To protect your joints, you need to choose shoes for exercise wisely and pay attention to the correct running technique. In some cases, it is better to generally prefer training on a rowing machine or exercise bike.

People with a history of heart disease, high blood pressure, and tachycardia are also at risk for weight loss “with consequences.” If you have these problems, you can train only in the company of an experienced trainer who will select the optimal load and type of sport.

Sneakers with platforms or flat soles are not suitable for running. Sports shoes should have a good shock-absorbing system.

Running is not as healthy an activity as many people think. When running, especially on hard surfaces such as asphalt roads, you receive shock loads on your knees and spine, and many residents of big cities already have problems with their joints. I had a case when a girl with grade 2 scoliosis came to the gym for a long time and ran on the treadmill for at least 50 minutes 3 times a week. I approached her to inquire about the reason for the choice of load, to which she replied that she had a curvature of the spine, and the doctor forbade strength exercises, so she runs to keep fit. Fortunately, I was able to explain to her that running only makes things worse, and suggested an alternative version of strength training that does not harm the spine and at the same time helps burn fat.

Soon my ward reached new heights of physical fitness. By the way, her spine also became straighter, which was later noted by the doctor.

For sports lovers, I would recommend replacing running with intense walking uphill or simulating climbing stairs, especially since modern fitness clubs are equipped with equipment with such functions. Remember, the main thing is the pulse zone in which you work. And joint health, of course.

If you can’t imagine life without running, choose special shoes that soften the impact of your feet on the ground, and also examine the condition of your feet and, if necessary, order special insoles.

You can run “circles” on a treadmill every day and not lose weight, but by exercising three times a week you can show excellent results. What determines the success of an event? How to exercise to see the desired value on the scale?

All your efforts on the popular simulator will be in vain if you do not adjust your diet and training regimen. This is the only way to burn fat and lose weight.

Menu for weight loss: An hour before your planned activity, you should eat carbohydrate foods. The ideal option is porridge or fruits and vegetables. The optimal amount of carbohydrates for effective fat burning is contained in 4 tablespoons of porridge! They will be completely used up in 45 minutes of exercise on the simulator.

As for the correct exercise regimen, a person losing weight has two options for possible weight gain:

Long workouts at a moderate pace.

The lesson should last at least 40 minutes, optimally 60. This can be light jogging or walking. At the same time, it is important to monitor your heart rate; it should be approximately 60-70% of the maximum (how to calculate this will be a little later). This type of workout is suitable for obese people. For the muscles, this load is not so significant that a day of rest is required after it. Therefore, you can work in this mode every day.

Interval training.

They usually alternate with regular training and are best practiced in “courses”. You work hard for 2-3 weeks, and then spend a week at a moderate pace. The training is constant, only the type of load changes. It's best to start with one-minute accelerations, alternating them with three minutes of work at a moderate pace. Classes need to be gradually made more difficult, reducing “rest” and increasing the duration of speed intervals. But don't get too tired!

Important!

If you run for an hour every day and do not complicate your workouts, over time the body will get used to such a load and will begin to spend less effort, and therefore fewer calories, on its implementation. This is a good exercise for health, but not for weight loss. To lose weight, you need to work!

Depending on your initial weight, you can lose 1-3 kg in a month of training on a treadmill. Very obese people tend to lose weight faster and can expect better results. How to plan a workout? First, do some simple math!

Important!

While exercising on the treadmill, you need to monitor your heart rate (HR). It should be equal to 50-70% of the maximum norm - this is the “fat burning” mode. Exercising at a different pace will be ineffective for weight loss.

What heart rate value will bring the joy of losing weight to you? It can be calculated using the formula:

Subtract your age from your maximum heart rate (220). Multiply the resulting value by 0.5 (0.6 or 0.7). The result will mean 50% (60 or 70% respectively). By adhering to the required rhythm while exercising on the machine, you will definitely get leaner.

The main indicator that needs to be monitored when doing cardio is your heart rate. The logic is very simple - you need to bring the body into a state where it will consume a lot of oxygen and, with its help, oxidize (that is, burn) hated fats. You've probably seen in films and fashion videos how an athlete runs along a track wearing a mask and with a bunch of sensors on his body. If you want to burn fat actively, you can’t do without such research. Joke! Yes, accurate data would help you a lot, but you can do without extremes.

There are special formulas by which you can calculate your target heart rate, but I will tell you even simpler methods. Many exercise equipment in sports clubs have heart rate sensors. Once you hold them with your hands, they will begin to track the work of your heart. Of course, not with 100% accuracy, but ultra-precision is not that important to us. Stay in the range of 130-135 heart beats per minute and you will probably find yourself in the desired heart rate zone.

Another little secret for you: try to breathe through your nose. As soon as this breathing becomes insufficient for you and you start gasping for air, gradually reduce the pace to return to the target pulse zone. In my experience, this works flawlessly.

After a couple of weeks of training, you will no longer be interested in simply moving evenly, with a constant heart rate. It's time to try interval training! This means that for a short time, no more than a minute, you speed up and go beyond your comfortable heart rate, and then slow down and recover. By the way, this is a great way to track your progress - the faster you recover from acceleration, the higher your level of fitness!

Entry level of training:

Warm up - walking at a speed of 4-6 km/h for 10 minutes
Walking with a treadmill incline of 6 degrees. Speed 4-6 km/h, 7 minutes.
Zero incline running. Speed 7-9 km/h, 2 minutes.
Run at an intense pace for 1 minute.

Expert commentary

For those who have not run before, I recommend starting with 2-3 times a week, no more. You cannot suddenly give the body an exorbitant load if it is not ready for it. Otherwise, there is a risk of rejection and a health hazard. The load should be increased no more than once every 2-3 weeks. By increasing the load we mean the number of workouts per week, increasing the running speed, or the duration of the workout. If you wish, running every day is not prohibited; you need to get to this gradually; you cannot suddenly force yourself to do it every day if your body is not ready.

Average level of training:

Warm up - walking at a speed of 4-6 km/h for 10 minutes.
Zero incline running. Speed 7-9 km/h, duration - 7 minutes.
Walking with an incline of 2 degrees, duration - 3 minutes.
Walking with an incline of 4 degrees, duration - 2 minutes.
Walking with an incline of 6 degrees, duration - 5 minutes.
Decrease the slope, walk down, stop.

Important!

During training, the set of exercises should be repeated 3-4 times, while the warm-up exercise is omitted.

We all know that cardio exercise is one of the most effective. Just think, you can burn up to 700 calories on a treadmill! In addition, running strengthens blood vessels and the circulatory system! You need to start training with a step and gradually increase your speed. To increase blood circulation and saturate the body with oxygen, it is important to breathe through the nose and inhale the air deeply.

In order to get the effect of running, you need to exercise 3-4 times a week for 30-60 minutes. There are several types of running from which you can see results.

The workout should be interval, that is, you alternate between a fast pace and a slow one. You run for a minute, you walk for a minute. To prevent your body from getting used to it, you increase the load; when you get tired, you decrease it.
The second option is long-term training, when fat burning is turned on within 65-75% of the maximum allowable heart rate.
The third option is no longer running, but walking uphill. This way you increase the load without hurting your knees, in my opinion this is the best way to lose weight.

If you feel that the load is easy for you, increase the load by 5%.

Running is a real physical activity that can help you lose weight. But don’t forget, no matter how often you torture yourself on the treadmill, it is important to eat right, otherwise all your efforts will be in vain.

How to make your workout more challenging?

As long as running on the treadmill seems difficult to you, you will lose weight. After an effective workout, the body needs time to recover, which means it spends more energy, and as a result, a person loses weight. If the exercise regime is comfortable, additional calorie burning does not occur, losing weight in this case is much more difficult: it is necessary to review the nutrition menu and the time of physical activity.

If running on a treadmill is no longer giving you the desired results, make it harder! Health experts recommend experimenting with the speed and angle of the machine, as well as using weights in addition or combining running with dumbbell throws.

Many people buy treadmills for home use in order to eliminate excess weight, although it would be worth doing the opposite - buying them when you are in great shape in order to maintain this shape without problems. Any exercise equipment, including treadmills, are not designed to “burn fat”, although they are excellent for this purpose - first of all, we need exercise equipment to maintain the health and beauty of the body. Today we will talk about the most common cardio equipment - the treadmill and its benefits for our health.

What are the benefits of training?

So, What benefits does running on a treadmill bring to our body?

Of course, they train and strengthen our muscles: the main load falls on the leg muscles - calves and thighs, and on the shoulder girdle - this is facilitated by rhythmic swings of the arms. The intercostal muscles and abdominal muscles are also actively trained: this ensures the proper functioning of the heart and lungs - it is no secret that in our time many people have serious problems with this. Not only skeletal muscles receive a load: after all, both the heart and the walls of blood vessels also consist of muscle tissue.

Working out on a treadmill accustoms the body to using oxygen sparingly - this is how our cells “get used to” using nutrients more efficiently.

Running relieves stress, and running on a treadmill also helps get rid of aggression and negative emotions. However, stress is not only a surge of emotions of this kind, but also overwork – physical, psychological and mental. Long-term training helps the body produce joy hormones - endorphins, and intense exercise is not required for this - this is real active rest, which increases performance and mood.

And of course, the benefits of the treadmill for burning extra calories are undeniable. These properties of exercising on a treadmill are of great interest to modern people, and women think more about this: having bought a treadmill, they strive to get rid of the folds of fat that spoil their figure.

How to exercise correctly

How should you properly exercise on a treadmill in order to benefit your health and at the same time lose weight? Most people, when training on the treadmill, hold on to the handrails to feel more confident and safe - this is a mistake. As soon as you have learned to stay on the path, you need to let go of the handrails: by holding on to them, we reduce the load on the leg muscles - the effectiveness of the training decreases; When running, the body leans forward and the back slouches - this position is incorrect for the spine.

How to wean yourself from holding handrails? You have to imagine that they simply don’t exist: after all, when we run down the street, in the park or at the stadium, we don’t hold on to anything, but rely only on our legs. Some people hold on to handrails to take their heart rate during exercise, but a wrist-mounted heart rate monitor can be a good option for this purpose.

Treadmill for figure

As we wrote above, the treadmill is very useful for losing weight. To really lose weight while working out on the treadmill, you need to remember some rules.

Experts often recommend setting a certain angle of inclination, exercising for a certain time and at a certain speed, but these parameters are always individual - it is impossible to find a universal technique. Each person has not only his own weight, height, age, level of training, but in general all people are different, so you will have to adapt to the simulator gradually, observing the reactions of your body.

One type of exercise - in this case, running - is usually not enough for weight loss - at least, it is not possible to get a fast enough result with one run. Therefore, in order to get maximum health benefits and weight loss, it is advisable to combine training on a treadmill with exercises on other machines, or with other types of exercise.

From the very beginning, you need to determine the heart rate zone in which fat burning occurs - you can use this method of training only after reaching 20 years of age. Age is subtracted from the number 220 - for example, for a person aged 30 years, the maximum heart rate will be 190 beats per minute. And the effective zone lies in the range from 65% to 85% of 190. The pulse rate should not exceed 85% of the maximum pulse: in this case, the pulse should be no less than 123 and no more than 161 beats/min. If the pulse is faster, you are close to overload, and if it is lower, the effect of the workout will be insignificant. Of course, for people who have lived for a long time with almost no physical activity, the loads at first should be even more gentle.

However, the main health benefit of a treadmill lies in the duration of the sessions. You should not believe advertising that promises that you will certainly lose weight by exercising 10-15 minutes a day. During this time, calories are not burned: the body only has time to warm up, and the workout is already over - of course, there is no desired result. You need to exercise on the treadmill for 40 minutes to an hour - then you can spend 300-700 kcal in one workout. If you cannot exercise with the required intensity, the load can be reduced, but the training time can be extended by 10-20 minutes.

It is important to start training on the treadmill correctly: do a warm-up so that the ligaments and muscles warm up, and then start running at a slow pace and gradually speed up.

To find the best training option, try different running techniques: for example, you can run at the same speed, or you can speed up and slow down after a certain time - this makes the training more interesting and helps you stay on the track longer. And weight loss will be more intense due to the acceleration and decline of the pulse.

You need to exercise at least 3 times a week (but you can start with 2 times). Less training on a treadmill almost does not give the desired effect, and more does not allow the body to recover in time.

In general, these are all the basic rules for useful exercise on a treadmill, but you should also know what not to do.

When should you not exercise?

You should not train with a fever, headache, or with a joint and ligament injury that has not healed completely. You cannot stand on the track surface while it is not moving - turn on the track, place your feet on its sides.

Do not exercise on a treadmill without shoes: many people think that it is not necessary to wear sneakers for home workouts, and they exercise in socks - this hurts the joints of the legs and increases the load on the spine. And no amount of treadmill cushioning will help.

There are contraindications

Contraindications to classes are any acute diseases, or chronic ones in the acute stage - this is already known, but it’s still worth reminding. Running on a treadmill is strictly contraindicated in case of heart disease, stage III hypertension, angina pectoris, mitral stenosis - a heart disease in which the opening connecting the left atrium with the left ventricle narrows; bronchial asthma, accompanied by frequent attacks.

Osteochondrosis and joint diseases may be contraindications for training on a treadmill, but even if you do not have any special health problems, you should definitely consult a doctor - this is very important.

Another useful tip: if it turns out that you can work out on a treadmill, don’t rush to buy it - try working out in the gym. Choose a good gym where there are professional trainers: in a month you can use them to determine your load options and develop an individual training system - and only then, when you get used to the machine a little, you understand that it is for you - buy a treadmill for home and exercise for health benefits.

Women and men looking to burn fat and lose weight should know how to run on a treadmill to lose weight. Yes, you heard right, you can simply run on the exercise machine, or you can perform certain exercises that promote enhanced weight loss. Proper training with a treadmill not only helps you lose weight and make your figure beautiful, but also helps restore breathing, blood pressure, and improves heart function.

Treadmill for weight loss

Many people can exercise for hours on such a machine, and the weight does not come off or comes off very slowly. For more intense results, you need to know how to properly exercise on a treadmill to lose weight. Trainers recommend performing a number of special exercises depending on your needs and the amount of excess weight. Running in the morning is beneficial not only for burning fat, but also for overall health.

If you do not have the opportunity to jog every day, then training on a treadmill for weight loss will suit you perfectly. Modern models of exercise machines allow you to control your heart rate and the number of calories burned. The treadmill training program for weight loss, laid down by the manufacturer, perfectly replaces a trainer, but if you wish, you can install and practice according to your own regimen.

You can increase the effectiveness of exercise by following a certain diet and maintaining proper nutrition. Avoid fatty, fried, smoked foods, minimize the consumption of sweet and starchy foods, or better yet, replace them with dried fruits. Cook food in a steamer, oven or boil, create your menu so that it is dominated by fresh fruits and vegetables. Eliminate sweet carbonated drinks completely from your diet, drink only pure mineral water without carbonation.

How to run correctly

Before you start exercising, you need to do a little warm-up and warm up your muscles. You can’t start exercising right away with a jog; the first 10 minutes should be spent walking, this way you will prepare the body for stronger loads. Next, set the device to a small load (up to 75% intensity) and increase it gradually, every 2 minutes.

Once you reach maximum running strength, slow down and run for 2 minutes, then increase the intensity again to maximum. This way you will give your muscles the necessary load, but without overworking. You need to exercise at maximum speed for 5 minutes. You cannot end your workout abruptly; it should end with a cool-down (running at a slow pace, then walking), and then rest.

The duration of the entire lesson is 30-60 minutes. It is not recommended to run longer, since excessive stress on the spine and joints can lead to undesirable consequences. For beginners, it is better to start with a 20-minute jog. During training, you need to monitor your pulse; its frequency is calculated according to the following scheme: 220-age in years. To feel comfortable during exercise, choose comfortable shoes and loose clothing.

Walking

Walking on a treadmill for weight loss is very effective in the fight against excess weight and body fat. This type of cardio training takes place at different paces and with different intensities. First, you need to warm up and start walking at a slow pace on the horizontal surface of the simulator. Next, the incline function will come to the rescue, with the help of which you change the degree of inclination of the base of the treadmill. Every 2-3 minutes it needs to be increased by two divisions.

The entire lesson should last at least half an hour, preferably an hour or more. After half the lesson, the degree of inclination of the canvas must be reduced (every 2 minutes by 2 degrees). The training pace is 5-7 kilometers per hour. Control your breathing while walking to lose weight; if it gets confused, reduce the intensity. Maintain fluid balance in your body before and after training.

Exercises on the treadmill

Those who are wondering how to use a treadmill to lose weight should know that this machine is not only used for running or walking. You can perform many other cardio exercises on it to help you lose weight. Having chosen the appropriate intensity for yourself, try doing:

lunges (you can use dumbbells);
side step running;
running, overwhelming the shin;
interval running;
walking at an incline;
jumping out of a sitting position.

Warm-up

Before you start running on a treadmill to lose weight, you need to do a warm-up. This way you will prepare your body, muscles and joints for the upcoming loads. Beginners should do light exercises: bending the torso and head, walking, raising the knees high, etc. Warm-up duration is at least 10 minutes. Experienced athletes can perform strength exercises and stretch their muscles during warm-up. Their preparation for the main training should last up to half an hour.

Walking uphill

This type of treadmill workout consists of two workouts: strength and cardio. This combination helps strengthen the muscles of the legs and buttocks, and also helps you lose weight much faster. The load on different types of muscles increases with increasing angle of the base of the treadmill, giving a much greater effect and benefit than walking on a flat plane. Thanks to this, walking uphill has earned many positive reviews from those losing weight.

Or get rid of subcutaneous fat.

Regularly performing fast walking on a treadmill gives results comparable to interval jogging in city parks, long cardio sessions on an elliptical or stepper, but for most amateur athletes it is much easier both physically and psychologically.

What muscles work?

Let's start by understanding which muscles work when walking on a treadmill.

During aerobic exercise, we train, first of all, the heart muscle, on the condition of which the lion's share of our health depends. But also, while walking on a treadmill, the abdominal muscles are also actively involved in the work.

If your gym is equipped with modern treadmills in which you can adjust the angle of the moving surface, then walking uphill on a treadmill will additionally strengthen your calf muscles, hamstrings, gluteal muscles and spinal extensors.

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The benefits of walking on a treadmill

It's no secret that walking on a treadmill is very useful, despite the simplicity of this exercise. In particular, for losing weight, brisk walking on a treadmill is ideal.

The calorie consumption during this type of physical activity is quite high - in an hour of work with average intensity we burn approximately 250-300 calories. This is equivalent to 150 grams of lean boiled beef or a generous portion of buckwheat porridge.

Regularly performing such cardio workouts increases the metabolic rate, which allows us to quickly get rid of accumulated excess fat or gain high-quality muscle mass without increasing the subcutaneous fat layer.

The undoubted benefits of walking on a treadmill also manifest itself in increasing endurance, which greatly simplifies the task when doing CrossFit or during classic workouts in the gym. It’s no wonder that cardio on the treadmill is a mandatory part of the training process of any experienced CrossFitter, bodybuilder, mixed martial artist, cyclist or swimmer.

There is a lot of debate online about what exactly is best to include in your training program: walking or running on a treadmill. It should be said that walking is no less effective in terms of developing endurance and getting rid of excess fat, and is certainly healthier. The fact is that the treadmill is designed in such a way that we do not run along it - we catch up with it. This places unwanted stress on the knee joints and over time can lead to meniscus or hamstring injuries.

Walking on a treadmill is recommended for those people who have knee problems. It will help maintain physical fitness and avoid worsening injuries;
This is a great exercise for those who are just starting to exercise. By walking on a treadmill from the first days of training, you will gain excellent endurance and save your knees;
Interval walking on a treadmill is perfect for athletes suffering from hypertension. It allows us to work at a comfortable heart rate (115-130 beats per minute), while running increases the heart rate to 140-170 beats per minute, which is too much for a hypertensive cardiovascular system;
Also, measured walking on a treadmill is good for those people who have only recently quit smoking and started leading a healthy lifestyle, and their respiratory system is not yet ready for serious strength or cardio exercise. After a month of regular walking on a treadmill, their shortness of breath will decrease or completely disappear, the functioning of the cardiovascular system will normalize, their lungs will get used to delivering more oxygen to the muscle cells, and only after that can they begin full-fledged exercise in the gym.

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Rules for effective walking

To get the most out of this type of cardio workout, follow these simple rules:

Always start your workouts with a thorough warm-up. Particular attention should be paid to the knees and ankle joints, and the quadriceps and calf muscles should also be well warmed up.
Consume enough. By drinking at least a liter of still mineral water in small sips, you will protect yourself from disturbances in the layer balance in the body.
Don't change the length of your steps. Try to take steps of the same length throughout the entire workout - this will allow you to maintain a uniform walking pace and increase the effectiveness of your cardio exercise;
Finish your workout with a cool-down. When you are already exhausted and cannot walk at a brisk pace, do another 10-20 minutes of walking at a leisurely pace. Due to the increase in heart rate when walking quickly, during a cool-down, fat burning and metabolic processes in your body will not weaken.
Decide on the optimal workout duration. Scientists believe that lipolysis processes during physical activity begin to occur at full capacity only after 35-40 minutes, but at the same time, too long cardio (more than 80 minutes) can lead to the breakdown of muscle tissue. Therefore, the optimal duration of walking on a treadmill is about 60 minutes.

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How to lose weight by walking?

In order to enhance lipolysis processes during cardio training in the form of walking on a treadmill, there are several technical subtleties. Here are some of them:

Correct training time

The optimal time to perform cardio workouts for weight loss is in the morning on an empty stomach. At this time, processes dominate in our body, glycogen reserves in the liver and muscles are minimal, and the only source of energy is subcutaneous or visceral fat, which our body begins to actively consume. If you are concerned that fasted cardio will negatively affect your muscle mass, consume a portion of complex amino acids before training.

Combination with other exercises

Walking on a treadmill after strength or functional training is no less effective. Walking at a moderate intensity will increase the fat-burning effect of your workout, as you will burn even more calories.

Regularity

Regularity of exercise is the key to progress. If, in addition to walking, you exercise with weights, then two hours of walking training on a treadmill per week will be quite enough. If for one reason or another, exercise in the gym is contraindicated for you, walk on the treadmill 4-5 times a week.

Variety in training

Add variety to your training process. Do brisk walking more often, almost turning into running, so you will achieve an even greater increase in endurance and reserves of the respiratory system. Also an excellent way to lose weight is interval walking on a treadmill, in which you alternate between walking at a fast pace and walking at a leisurely pace. Interval walking will be especially effective if you have a fitness bracelet or heart rate monitor - this way you can track calorie consumption and heart rate at different walking paces and, based on this, make adjustments to your training schedule and try to increase the intensity of your cardio workouts day after day .

Training program

Below are several interval walking patterns for beginner and intermediate athletes:

First level

Average level

Each scheme should be repeated 3-4 times within one workout. To increase energy expenditure, you can vary the inclination angle of the moving surface of the treadmill, making it larger for low-intensity walking and smaller for high-speed walking.

To change your weight downward, you need a comprehensive solution to the problem. Walking on a treadmill for weight loss will be effective only if you have a proper and balanced diet, which excludes foods that are unhealthy. According to experts, daily half-hour training on a treadmill will help you lose weight, strengthen your bones and stimulate your heart muscle.

Constant exercise speeds up metabolism, normalizes cholesterol levels in the blood and saturates it with oxygen. To reduce the amount of fat stored in the body, you should exercise for an hour or at least half an hour a day. The results of an individual weight loss program will become noticeable after a few weeks or even months of walking on a treadmill. This training regimen will not be difficult even for a beginner with minimal physical training; the main advantage of the regimen is its simplicity and ease of execution.

The benefits of walking on a treadmill for weight loss

The internal process of burning excess calories requires endurance and constant work on oneself. However, prolonged and systematic walking on a treadmill for weight loss will very soon bear fruit in the form of strengthening the immune system, increasing metabolism and increasing energy reserves in the body. For effective weight loss, experts recommend exercising in the morning, because this time of day is the most successful for burning excess fat. Training at a normal pace is recommended for everyone, the only exception being people with leg or spine injuries.

What muscles work?

Due to the varied loads during exercise, walking on a treadmill for weight loss affects most of the muscles in the human body, which contributes to the harmonious functioning of the entire body. The muscles of the lower body are actively used, because they are subject to the greatest load. When exercising on a treadmill, the shoulder girdle is also involved through rhythmic movements of the arms.

In addition, the exercise involves the abdominal muscles and intercostal muscles, which are responsible for the functioning of the respiratory system. The heart and blood vessels are also stimulated during race walking, which is why exercise is a healthy pastime for people of all ages. Sports activities will make your figure fit and slender, however, with the help of a machine you will not be able to pump up large muscles.

How long to walk to lose weight

Only regular training can help you achieve maximum results on the treadmill.. There is no need to overexert yourself during classes; you should maintain a calm but confident pace while performing the exercises. It is recommended to start walking on a treadmill for weight loss in the morning, about an hour after a breakfast rich in proteins and carbohydrates.

You are allowed to walk on the exercise machine at least every day, the main thing is not to overdo it, because depleting the body’s resources is dangerous to health. The ideal option for losing weight is one-hour classes five times a week. This intensity is not particularly difficult for most women and men, and it is recommended to take breaks for a few minutes to recuperate.

How many calories are burned

On average, about 650 Kcal are burned during one workout. This is not an exact value, because each body is individual and indicators such as weight, basal metabolism and health status are different for all people. Exercising on a treadmill for weight loss will not bring quick results, however, after six months, subject to constant training, a sharp reduction in body fat will make you pleasantly surprised.

Since muscles without proper load can quickly lose tone, you should not skip classes without a good reason. Beautiful shapes and elastic skin are the result of daily hard work, to achieve which some people only need one month, while others have to work on their body for years. However, such a noble goal justifies any means, so even small efforts can help achieve the goal.

How to properly exercise on a treadmill

The lesson must begin with a warm-up; literally ten to fifteen minutes are given to pre-warm up the muscles. After this, you can increase the load to the required limit, monitoring your heart rate. If you maintain fluctuations at a certain level, the weight loss process will be much more effective.

It is very important to learn to maintain proper posture while running on a treadmill. It is necessary to straighten your back, straighten your shoulders, pull in your stomach and lower your arms along your body. The body position should be comfortable. Towards the end of the workout, you should gradually reduce your walking speed to stabilize the circulatory system. This technique will prevent the risk of muscle pain.

At what speed to walk

One of the most accessible methods of body correction is considered to be walking on a weight loss machine. For people whose excess weight does not exceed twenty kilograms, speeds ranging from six to ten kilometers per hour are allowed. Anyone who has faced the need to lose weight knows that the higher the speed, the more efficiently calories are burned. It is possible to conduct classes according to an interval program, which implies changing the speed at different periods of time.

Treadmill inclination angle

Not all people know that on the simulator you can change the inclination of the belt and belt according to your training goals. This program simulates walking on hilly or mountainous terrain, which exposes the human body to even greater challenges. It creates not only cardio, but also a strength load on the entire lower muscle group, including joints, tendons and ligaments. However, this type of exercise is only suitable for physically strong people.

Treadmill training program for weight loss

For weight loss, a standard training program is better. An individually developed system of exercises helps you lose extra pounds much faster. The simulator provides many options for the training process, the most important thing is to determine your heart rate (HR). An interval training regimen for people whose heart rates are higher during exercise should look something like this:

Ten minutes of calm walking at a speed of four to six kilometers per hour as a warm-up.
Walk on an incline of three to six degrees for five minutes at the same speed.
A two-minute run without an incline at a speed of seven to ten kilometers per hour.
Run at maximum speed for a minute.

Fast walk

To perform any physical exercise, a person needs energy, which is synthesized in his body in the form of glycogen and creatine phosphate. If the loads are very intense, then the body will take the missing energy from its own fat reserves, so brisk walking helps to lose weight and normalize weight. But before moving on to this type of training, you should work out at a lighter pace for some time so that the body has time to get used to the new loads.

Walking uphill

Those people for whom simply walking on a treadmill is too easy, need to move on to more intense exercises. The best option at this stage of physical training is regular uphill walking. The main feature of such exercises is a complex load, which helps to lose weight and build muscles. It is recommended to start training in the first half of the day, because at this time the body burns excess calories more efficiently.

Interval training

This type is a very effective way to quickly lose weight. By alternating the degree of load, the body does not have time to get used to the exercises, so fat burning will occur at the desired intensity. It is recommended to start interval training with a five-minute walk, after which you can increase the speed or incline in the simulator. As soon as the classes no longer seem difficult, you need to add load or move on to more complex exercises.

Cardio

Modern weight loss programs often alternate cardio with strength training to achieve maximum effect. However, even cardio exercises on the machine themselves can help achieve the desired result with proper nutrition and moderate stress on the body. The intensity of the exercise should be sufficient for the body to consume accumulated fats and convert them into energy to perform exercises.