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 the 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.

Useful video

In conclusion, pay attention to our video materials:

That's all. Good luck with your studies!

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:

1. 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.
2. 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.
3. 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;
4. 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.
5. 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 serving 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 moderate intensity will increase the fat-burning effect of your workout, as you will burn even more calories.

Regularity

Regular practice 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 your 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.

The treadmill is the best friend of those who want to lose weight, get fit, become stronger and more resilient. Advanced runners return to it from street routes in the fall-winter season, bodybuilders stand on it before a workout to warm up, and it is where those who come to the gym for the first time begin their journey into great fitness.

At the same time, most exercisers have the same program for running on a treadmill: first, 5 minutes of walking, then running at the most usual, usually not too fast pace, at the end - rapid acceleration, and then another five minutes of cool-down with light jogging or walking.

This exercise regimen will, of course, make you more resilient and ultimately lead to you losing weight - but this will not happen anytime soon. A treadmill training program for weight loss should be special. There are several different treadmill programs. They're likely already built into your machine; select an option on the display when you start your workout. We will try to describe the most popular and effective programs so that you can train more effectively and achieve your goals faster.

A little about the rules of exercising on a treadmill:

Exercises on the treadmill should begin with a warm-up. Before getting on the exercise machine, do a light joint warm-up: twirl your legs, arms, bend over several times, stretch to feel how the blood rushes to the muscles. Never start a workout without warming up - this can lead to injury.

Then move on to warming up on the track. But first, we advise you to read the article about. Spend the first five to ten minutes of your workout preparing your body and especially your leg muscles for further exercise on the treadmill. Start with easy walking, gradually increasing the speed of movement and the angle of inclination of the moving surface.

Working out on a treadmill should make you stronger and healthier, not worsen your health problems. Therefore, be sure to monitor your well-being and do not try to continue the lesson if you feel unwell. Sharp pain, breathing problems, joint pain are reasons to immediately stop the exercise machine.

Exercising on a treadmill makes us sweat and lose a lot of fluid. So don't forget to drink during your workout. Place a bottle of water next to you so you don't have to stop what you're doing when you want to take a sip of water.

Don't neglect safety precautions. Do not immediately stand on the treadmill: first stand with your feet on the edges of the machine and turn it on, and when the belt starts moving, carefully move to the center of the machine. Your treadmill has an emergency stop system, which is usually a red clip - attach it to your clothing.

Try to avoid a sudden stop in movement - this is harmful to the cardiovascular system. When finishing your workout, gradually reduce your running speed, start walking, and only then press the stop button. Don't forget to do some stretching after class to relax your tired muscles.

Basic programs for exercising and losing weight on a treadmill:

A running program can be compiled by your personal instructor if you come to the gym with a specific goal. Working with an individually designed program always becomes more effective.

However, if you don't want to spend money on working with a personal trainer, a standard treadmill workout program is also suitable for you. Explore the options shared by other runners on the Internet, or use one of the programs we offer in this article. Carefully choose a program - the speed of achieving your goal depends on it.

Exercises on a treadmill can become your main type of fitness training, or alternate with other activities. But if you decide to start running on a treadmill according to our programs, you will have to train four to six times a week. Regular running will help you reach your goal quickly. And irregular exercise will lead to nothing: as elsewhere in fitness, the rule here is that it is better to exercise a little, but every day, than for a long time, but once a week.

During running training, fluid is primarily lost. Therefore, you should not weigh yourself before and after training and compare the result - most likely, it will be significant, but this will not mean that you have lost fat. A kilogram of fat equals 8,000 calories. You won't be able to burn that much in one workout; most likely, even during an intense workout, you will lose a maximum of 100 grams of fat. Therefore, take your time and do not expect quick results, but be prepared for long-term work.

There is a heart rate zone during which the body burns fat most actively. Calculate it like this: 220 – your age * 0.7. This value, plus or minus 10%, is the pulse that needs to be maintained during long, monotonous work. Your maximum heart rate while running is calculated as 220 – your age. Do not exceed this value under any circumstances - it may be dangerous.

You should not eat carbohydrate foods before a running workout. If you ate, for example, a banana, then during exercise you will spend the energy obtained from it, and not from your own fat reserves. Yes, it will be easier to run after eating carbohydrates, but you will not achieve your goal. Try not to eat 1-2 hours before training.

Training program 1

The most effective program for losing weight on a treadmill is an interval program. Its essence is that you alternate intervals of maximum intense work with intervals of easier running or rest. The fat burning effect is achieved due to the fact that you start the process in the active phase, and the body continues to spend energy in the rest phase, while you quickly recover. Interval training allows you to achieve results in a shorter workout time.

The first stage of the lesson is warm-up. Start with 5-10 minutes of easy walking at a slight incline. Then proceed to the running warm-up: set the treadmill speed to 7-9 km/h. (it should be easy for you, but you don't have to go). This stage will last 5-7 minutes.

Now let's move on to the main part of the workout. Alternate two minutes of running as fast as you can (12-15 km/h) with one minute of easy running at a warm-up speed. This stage must be repeated six to 10 times during one lesson. You can change the duration of the intervals: for example, by halving them

The good thing about this treadmill running program is that you can adjust the intervals to suit your training. Beginners can make the active intervals shorter and the rest phase longer. Those who have been training for a long time and are good at maintaining a high pace may need to increase the incline of the treadmill to achieve the required intensity of the session. The workout can last from 30 to 60 minutes and is considered an essential part of both weight loss and long race training programs.

Training program 2

The second treadmill training program for weight loss is simpler, more monotonous and longer. It is based on the fact that the main process of fat burning begins thirty to forty minutes after the start of aerobic exercise. During the first twenty to thirty minutes of exercise, you burn glycogen accumulated in the liver and muscles. If you eat a carbohydrate-rich meal shortly before training, the duration of this interval increases: you need to burn all the available energy so that the body begins to extract it from your fat reserves.

This program also begins with a warm-up phase. Spend 5-10 minutes walking lightly, but don't forget to use your arms. Then proceed to a running warm-up - easy running at a speed of 7-9 km/h. within 5-7 minutes.

Then move on to the main phase of the treadmill running program for weight loss. This stage lasts a long time - at least 30-40 minutes or even more if you are resilient enough. At this stage, it is important to monitor your heart rate zone: your heart rate should be 65-70% of the maximum. We calculated this target zone a little higher.

The workout ends with a light jog for 5-7 minutes, followed by a few minutes of walking to regain your breathing.

The pulse zone can be measured using a heart rate monitor in the handles of the exercise machine, fitness trackers and smart watches that transmit indicators to special running applications. If you do not have such a device, you can approximately estimate your heart rate. You don't have to stop and measure it to do this: in the target zone of this program while running, you don't lose the ability to speak or get out of breath while trying to carry on a conversation. So periodically while jogging, try to sing or say something: in this simple way you can check whether you are sticking to the required indicators.

A weight loss program on a treadmill should be varied: you don’t need to repeat the same workout day after day. Alternate between different running programs on the treadmill. Include other aerobic activities in your weekly plan - cycling, swimming, dancing. A treadmill workout program may also include exercises on a treadmill. The exercises will help add variety to your workout, as well as improve your coordination and allow you to have a little fun.

One such exercise is running sideways or side steps. Start as always with a light warm-up, then move on to a running warm-up and run for 5-7 minutes at the same pace. Now turn left: face the left handrail of the machine. If necessary, hold on to the handrails to avoid falling. Run like this for thirty seconds or a minute. Then turn to face the direction of movement and repeat the exercise on the right side.

The most important thing is to follow the technique: move your legs at the same pace, but do not cross them. Repeat this exercise so many times that the workout takes at least thirty minutes. Finish the session with a light jogging cool-down and walking to restore your breathing.

A treadmill running program for those who want to not only lose weight, but also become more resilient and learn to run long distances should contain four types of workouts. The first type is interval running, the program for which we suggested above. This workout helps burn fat and increase your endurance. The second type is the long run, which is the longest run at a slow pace that you can manage. It corresponds to the second program we proposed.

The third type of training is speed running. Short runs at your fastest speed that you incorporate into your weekly program will ultimately help increase your overall long run speed. Your cardiovascular system will be better prepared for intense exercise.

The fourth type is hill running: alternate intervals of high hill running with intervals of flat running. During uphill and downhill runs, your leg muscles work differently, and for those who want to participate in races and even marathons, it is important to be prepared for these features.

A treadmill is a powerful and convenient exercise machine that will allow you to achieve your goals, including acquiring a beautiful, slender figure. It helps burn calories quickly. To make the classes interesting to you, and to achieve the effect quickly, select a variety of workouts for yourself, and do not concentrate on any one type of activity. Connect with runners and coaches to create your own personal exercise plan. Follow the recommendations and advice of doctors so as not to get injured and not hate running forever. The most important thing when working out on a treadmill is to enjoy the process. If you can fall in love with this simulator, then all your goals will be achieved very quickly!

The modern way of life has given us many means to make life easier, but at the same time, modern man has begun to move very little. Most of us have to exercise intentionally to stay healthy and lose weight. Not everyone walks even 5 km a day (that's about an hour of walking), in which case a treadmill can come to the rescue.

Benefits of a Treadmill

Nowadays, a treadmill is a real salvation for people who spend a lot of time driving, in the office, at home and move little.

It has a lot of advantages:

1. Allows you to keep your muscles in good shape. Movement is a natural load for the human body.
2. Gives you the opportunity to lose weight. While running, you can burn around 500 calories per hour, while walking - 210–240, but it all depends on the type of running or walking, initial training and the weight of the athlete.
3. Fast walking “pumps up” the most important muscle in our body - the heart, maintaining the health of the cardiovascular system.
4. In addition, the treadmill can adjust the load level, which allows it to be used by beginners and experienced athletes.
5. Walking on a treadmill is not contraindicated for pregnant women. This is a great way to stay in shape during and after pregnancy.

An important advantage is that while walking a huge number of muscles and joints of the whole body work.

It is possible to use more only when running.

Variations of walking on a treadmill

There can be several types of step training. Here you should focus solely on your level of physical fitness. You should always start with the simplest.

Regular walking on a treadmill

If you are a beginner, walking on a treadmill may not last long at all - as long as you can (usually 5 to 20 minutes).

Align the track horizontally.

The initial speed can be about 5 km/h. This will be enough to stimulate the heart and muscles.

A few rules for walking on a treadmill:

• use the right shoes - running sneakers, the soles of which should absorb your movements well;
• watch the position of the body: try not to hold on to the handrails, but walk naturally, with a straight back and head;
• Before training on a treadmill, it is best to warm up or start with a slower step;
• breathe only through your nose;
• when you are warm enough, you can increase the speed of the treadmill to 9 km/h;
• It is advisable to drink a little while walking, but before and after training you do not need to limit your fluid intake, listen to your body.

There are usually sensors on a treadmill that measure your heart rate. Along with speed and time, this is an important indicator. To pump the heart muscle, you need to bring your pulse to 100–120 beats per minute in women, 120–130 in men, and 110–120 in older people. If you have heart problems, be sure to consult your doctor before exercising: he will determine your individual heart rate.

Gradually, your “walks” can be increased to an hour - this is the minimum that is recommended to be done per day.

Walking on a treadmill with dumbbells/weights in your hands

When you think that you are already quite comfortable with normal walking, you can try to complicate the task. To do this, take dumbbells. Again, you should start with light weight.

This type of training will allow you to burn fat more intensely, but it will also put more stress on your joints, so be careful.

A few rules for walking with dumbbells:

• do not take on a lot of weight right away;
• during training, you can change the weight from less to more, and then vice versa, which will make the workout a little more intense and varied;
• be sure to use good running shoes;
• do not practice walking with dumbbells every day, the muscles need rest for 24–48 hours;
• such training should be carried out with a zero slope of the track;
• the initial stage of training is always a warm-up without weights;
• the speed of the middle stage (with dumbbells) can range from 4.5 to 6 km/h, duration - 15–30 minutes;
• Finish your workout with a slow, calm step without weights.

You can replace dumbbells with weights that are attached to your hands.

Walking on an incline treadmill

Depending on the angle of inclination, the number of calories you burn changes.

In addition, you will feel the muscles of your legs and buttocks much more strongly if you set the slope of the canvas, and the greater it is, the stronger the load will be.

A few rules for walking on a path with a slope (uphill):

• start your workout with zero incline, this stage can last up to 7 minutes;
• after this, you can raise the canvas, choosing the angle of inclination according to your level of preparedness and feeling of comfort, on average it should be 10 degrees (as if you were walking up a hill);
• walk for about half an hour at a speed of 5–6 km/h;
• For the last 5 minutes you should walk at a calm pace on a horizontal surface.

Video: Walking briskly on an incline will help you lose weight

Treadmill workout plan for weight loss: how much you need to walk, at what speed and what are the benefits

If you are working out with the goal of losing weight, interval training will be the best option for you.. According to research, it shows itself most successfully in terms of both weight loss and muscle gain.

The essence of the training is that you do not exercise in one mode, but change them over time. Some stages of training require high efficiency but do not last long, others are aimed at recovery and last depending on the level of the athlete.

It doesn't matter which walking option you choose - regular, dumbbell or incline.

We structure the training as follows:

1. 2–4 minutes - walking on a horizontal surface (warm-up)
2. 2 minutes - walking at a speed of 5–6 km/h
3. 30 seconds - 11 km/h
4. 1 minute - 8 km/h
5. 2 minutes - 5–6 km/h
6. 3 minutes - 8–9 km/h
7. 30 seconds - 11 km/h
8. 1 minute - 5 km/h

Thus, the circuit takes 10 minutes without warming up. For a beginner this is quite enough. If necessary, you can repeat 2-3 such circles.

If you have a very good level of training, then the intense stages can be increased, while reducing the recovery periods.

Walking may seem like a small thing for weight loss, but you will be very surprised if you start walking every day. After all, in fact, many of us move much less than necessary, and sometimes in order to lose weight it is necessary to at least slightly increase the amount of activity. Of course, walking is suitable, first of all, for those who have given up sports and fitness a long time ago, are really overweight, or are recovering from an injury or illness and cannot yet move on to more serious training.

Cardio training is an integral part of training, the goal of which is to rid a person of extra pounds. A good example of such training is running. To lose weight on the treadmill as quickly as possible, it is important to use effective programs.

The treadmill, according to many reviews from those who have lost weight, is one of the most effective exercise machines, because an hour of training on it helps you get rid of 600-700 kcal. This is achieved through the intensity of training.

Plus, during exercise, all major muscle groups are involved, and this also makes a big contribution to weight loss.

Choose your option:

How to run on a treadmill to lose weight?

As with any exercise, training on a treadmill for weight loss also has a number of features, taking into account which the desired result can be achieved much faster.

• You should exercise in the morning, because this will help you get the greatest effect. Due to the significant slowdown in metabolism in the evening as our body prepares for sleep. In addition, it will give you a useful boost of energy for the whole day.
• If your main goal is weight loss, then 2-3 workouts per week will be enough. With a larger amount, your body will become very tired, which will affect your overall well-being. At the initial stages, the duration of the workout can be only 15-20 minutes, but can gradually be increased to 40-60 minutes.
• You need to have breakfast no later than 60 minutes before the start of your workout. If you eat later, the effect of your upcoming workout will be minimal and your time will be wasted. Also, don't have a very heavy breakfast.
• An important component of the morning diet is complex (or slow) carbohydrates. They are absorbed gradually and give a charge of saturation to the body for a long time. The body manages to process the incoming substances and send them to the cells in the form of energy resources. Therefore, they do not accumulate as fat, unlike simple carbohydrates.
  Porridge has always been considered a good source of such carbohydrates, so this is where you should start your morning. Plus, you can cook cocoa with skim milk, which will increase your stamina, and it’s better to use honey instead of sugar.

You should not drink coffee, this will create an extra load on the heart, which will already be stressed enough during training.

• It is recommended to drink at least 2 liters of water per day. And since when we exercise, we lose more fluid than usual, it is recommended to replenish it when doing physical exercise.
• After training, it is useful to take a contrast shower.
• To ensure that the calories you got rid of while running on a treadmill for weight loss do not return, it is better to plan your next meal no earlier than an hour after completing your workout. But immediately after finishing classes, you should close the so-called protein-carbohydrate window. Various juices or drinks made from milk and chocolate are perfect for this.
• An important rule is to exclude all harmful foods from the diet and eat more vegetables and fruits.
• It is forbidden to eat in the evening before going to bed.

How to run on a treadmill to lose weight?

Many people think that running on a treadmill for weight loss is boring and monotonous. However, modern exercise machines allow you to diversify your training with different modes and choose the most comfortable and effective program.

There are several types of training:

• stationary, which is training with the same intensity and load;
• interval, which is an alternation of high intensity with moderate activity. This type is the most effective.

Programs are selected depending on the individual characteristics of the person. If you are a beginner, it is advisable to consult a professional. In any case, you don’t need to take on intense training right away, but start with moderate ones.

When performing exercises on a treadmill for weight loss, it is worth considering that the fat burning process occurs at 50-70% of the maximum heart rate. For beginners without any training, even an hour's walk may be suitable. But over time it is worth increasing the speed.

When you train on a treadmill to lose weight, you need to know how to exercise correctly.

First, you should determine the heart rate interval in which you will need to keep it. To do this, you need to subtract your age from 220. And 50-70% of this number will be your target heart rate zone. Between the first and final five minutes, the pulse should be kept within these limits

Long workouts

Trained people need to choose between easy running at a speed of 6.5-7.5 km/h on a straight surface, or walking uphill with a slope of 5-15%.

1. 5 minutes warm-up at moderate speed without incline
2. 20-40 minutes of steady movement while keeping your heart rate in the target range.
3. 5 minutes cool down - slow down and stop.

Maximum Burn Interval Training

1. Five-minute warm-up at a moderate pace.
2. 3 minutes of fast walking or running on a path without a slope, 2 minutes of walking or running uphill 5-6% without reducing speed. Do three reps
3. Cool down for 5 minutes in steps.

A more intense version of interval training

This treadmill program for weight loss is popular and effective according to reviews.

1. Warm up with light jogging - 5 min.
2. Average speed (for example, 8 km/h - 0 degrees) - 4 minutes;
3. At the same speed, but with a slope (8 km/h - 3 degrees) - 4 minutes;
4. Increasing running speed by 1 km/h (9 km/h - 3 degrees) - 3 minutes;
5. Changing the angle by 2 degrees (9 km/h - 5 degrees) - 3 minutes;
6. Average speed (8 km/h - 0 degrees) - 4 minutes;
7. Reduce speed by 2 km/h (6 km/h - 0 degrees) -2 min;
8. Speed ​​increase by 3 km/h (9 km/h - 0 degrees) - 2 minutes;
9. Angle change up to 4 degrees (9 km/h - 4 degrees) - 1 min;
10. Increasing the speed by another 1-2 km/h (11-12 km/h - 4 degrees) - 1 min;
11. Cool down - 5 min.

Programs included in the treadmill computer

Also, when purchasing a functional treadmill, it initially contains various training programs. This simplifies the training process and allows you to practice without being distracted by manually changing the mode.

Most programs are aimed at maintaining heart rate in the required range of values, that is, for fat burning 60-70% of the maximum.

An interesting one is the “hill climb” program, which automatically changes the slope of the path, alternating movements along an inclined surface and in a straight line.

There are also interval fat-burning workouts that change the speed and incline of the treadmill.

The programs embedded in the computer are better because when the pulse goes beyond the desired interval, it can change the load in such a way as to bring it to the desired value, which helps to lose weight when exercising on the treadmill. But keep in mind that mid-priced exercise machines are equipped with heart rate monitors, about which people do not always leave positive reviews due to their inaccuracy.

Increasing loads

The first question that beginners ask is: how long should you run on a treadmill to lose weight? But there is no need to rush in pursuit of results. For unprepared people, it is difficult to immediately engage in intensive training. You should start with walking, and then try to improve your results from beginner to advanced levels over a few months.

First level

1 minute of running (75% of maximum speed) alternates with 4 minutes of walking five times. In total it will take 25 minutes.

Average level

2 minutes of running alternate with 4 minutes of walking 5 times. The workout will take 30 minutes

High level

Both running and walking take two minutes, and this is repeated 5 times. Total training time is 20 minutes.

Once you cope with a high level of stress, you can try interval training.

What is the result?

A small survey was conducted in the VK site community, which helped to understand the general situation with the results of weight loss on the treadmill. The voting results look like this:

What can we say? Of those who exercise on a treadmill for the purpose of losing weight, there are still more of those who have seen results. And the results of some are really impressive: 7 people lost 5-9 kg, which is not little, five lost from 10 to 15 kg, which is simply wonderful, and 1 voter can boast of a truly enviable result with a minus of more than 15 extra kg! But even those who have lost from 1 to 4 kg have good results, because... sometimes this 1 kilogram means more to someone than all 10 to another. When there is not so much excess weight, every kilogram lost is a victory. We draw conclusions - a treadmill can really help in the fight against excess weight. The main thing is to choose the right training system and not be lazy.

Video recommendations for exercising on a treadmill for weight loss

A treadmill for weight loss, according to reviews and recommendations from trainers, is one of the main tools on the path to reducing excess weight. It is important to choose the right training program so that the body is sufficiently loaded. Don’t think that only training will help you achieve your goal. It is important to remember about proper nutrition.