Treadmill for weight loss: how to do it, reviews from those who have lost weight

Is it true that running on treadmills helps you lose weight? The employees of the sports discounter Mir-Sporta.com, who welcome you to this page, will never tire of answering this question: a good cardio machine gives men and women a unique opportunity not only to get rid of extra pounds, but also to tidy up the cardiovascular system and increase endurance , increase efficiency.

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 training duration 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, do not 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 that 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.

Programs

Let's look at the main running programs and its use in general training:

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.

Recommended Training Plans

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

First, you need to 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

Beginners are recommended to walk on a treadmill for weight loss on a straight surface if this allows them to achieve the required heart rate.

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 minute 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. Angle change 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.

Mechanical or electrical?

There is a certain difference between these types of the same cardio equipment. When exercising on a mechanical treadmill, the belt moves thanks to your efforts. Therefore, you can independently regulate the operation of the device. If you are tired, you can slow down the pace of movement, and at the same time the canvas begins to move more slowly.

The mechanical type of treadmills is more suitable for those who lack muscle mass in the thighs. If you are trying to lose weight, then training on it will only cause an increase in muscle mass, but toned legs will remain under a layer of fat.

The speed of the belt on an electric treadmill depends on the electronic program you have installed. If you start to slow down due to fatigue, the canvas will continue to move at the set pace.

When purchasing an electric running model, you need to understand that it cannot be placed in any desired location (there must be an outlet nearby). You can place the mechanical “unit” anywhere (even on the balcony, if space allows). In addition, the mechanical one costs and weighs less than a similar electric model.

When choosing an electric track, pay attention to the motor. You should not buy a trainer with a weak motor (up to 2 hp). Firstly, this design will not last long. Secondly, devices with weak motors are not designed for overweight people. And make sure that the motor runs quietly (why do you need extra noise).

The magnetic type of treadmills has proven itself very well. This type of simulator is distinguished by a softer “stroke” of the canvas itself.

When working on a mechanical device, the legs will be strained several times more. If you have joint problems or lower limb injuries, you should refrain from purchasing a mechanical device to avoid excessive stress.

Selecting a track. Myths and reality. Video

https://youtu.be/JiWvKrhEubQ

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.

A small survey was conducted in the Fitnessera.ru community on VK, 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.

https://youtu.be/G_4NnGaFgpc

What results to expect

They will entirely depend on the intensity of the workout (running speed), the individual characteristics of the person and his initial weight. For example, slow running on a treadmill can burn more than 100 calories for every mile you walk (about 1.6 km). Running for half an hour at a speed of five kilometers per hour will eliminate 130 calories. Everything is quite simple - the higher the speed, the faster the excess weight is eliminated.

Now a few words need to be said about tempo. According to experts, you need to choose an average pace of movement. This means that running should not be overly strenuous. The runner needs to talk calmly without experiencing difficulty breathing. Moreover, this applies to both training for weight loss and activity aimed at supporting the functioning of the heart.

So is it possible to lose weight using such a machine? Our answer is yes. You can lose excess weight, but only if you know how to run, at what speed and for how long.