Two Simple Ways to Lose Weight with a Treadmill Workout

June 3, 2020 Facebook Twitter LinkedIn Google+ Blog

Two Simple Ways to Lose Weight with a Treadmill Workout

When it comes the question of aerobic exercise, there suddenly comes the idea of having a treadmill. Aside from being a versatile cardio machine it is also useful for weight loss.

First have a quick look on multiple benefits of Treadmill:

  • You can use the treadmill year-round.
  • It’s possible to watch Football match while you exercise.
  • It has handrails, which is best especially when you are recovering from an injury.
  • As with any heart-pumping cardio workout, it can help reduce your risk for heart disease and other chronic diseases, improves sleep, boosts your mood, and improves your brain and body functions.

You can go to any nearest gym and start your exercise but if you want treadmill at home fortunately, you can have it.

Let’s discover what are the Tips and tricks of losing weight.

1.(HIIT) High-Intensity Interval Training

HIIT involves alternating sets of high-intensity exercise and rest. This workout can be an effective way of reducing body fat and burning calories in a shorter amount of time.

To burn more calories in order to lose weight you need to work extra hard for shorter amount of time and relax between the High-Intensity bursts of exercise. Your body needs to return to a normal rest position after a HIIT routine and this can be done by metabolizing body fat for energy.

Tips and Tricks to do HIIT on a treadmill:

  • Set the treadmill so it’s flat. For warm up start from 2 mph for 5 minutes.
  • Run at 9 to 10 mph for 30 seconds.
  • Walk at 3 to 4 mph for 60 seconds.
  • Repeat 5 to 10 times.
  • Walk at 2 mph for 5 minutes to cool down.

Advanced workout includes alternative jogging and sprinting. You can add more minutes to each High-Intensity set. Ideally, rest intervals should be twice as high-intensity intervals.

  1. Find your Fat-Burning Zone

Treadmill workout can promote weight loss when you exercise at your Fat Burning Heart Rate. To find your Fat-Burning zone you just need to calculate maximum heart rate and it is the maximum number of times your heart can beat in one minute.

Remember that our maximum heart rate is 220 minus our age. For example, if someone is 30 years old, the maximum heart rate will be 190 beats/minute (220 – 30 = 190).

Generally, Fat-burning zone is 70 % of maximum heart rate. If maximum heart rate is 190 beats/minute, the fat-burning zone is 70 percent of 190, or 133 beats per minute (190 x 0.70 = 133).

After knowing this you’ll be able to know how hard you should work to lose weight. Mostly 70% is the average fat-burning zone, though everyone is different. Some people might enter the fat-burning zone at 55% of their maximum Heart Rate, while others might reach 80%, depending upon different factors like sex, age, fitness level, and medical conditions. Your trainer can also help determine your ideal speed and heart rate for weight loss.

So apart from many other benefits you can use a treadmill to lose weight as it is excellent way of burning calories using a treadmill. If you’re not sure what type of treadmill workout is best suited to you, talk to a certified personal trainer. They can work with you to create a customized treadmill weight loss program.