For many people, cardio units are the perfect sporting means to advance body fat loss.
But running is not always the same – especially when it comes to calorie consumption, and you might know about how long you should run on a treadmill.
To specifically reduce the body fat percentage, several components are required. Sport, in the form of sweaty cardio sessions, is an important part of it.
In addition to the cross trainer, the treadmill is a popular way to improve personal fitness and to fight the bacon rolls.
Especially in winter or in wet and cold weather, the dry gym seems to be the better alternative to a walk through the park or around the lake.
84″ x 35.5″ x 58″
73" x 36" x 54"
84″ x 35.5″ x 58″
84.5" x 38.5" x 54.7"
78.8" x 39.2" x 63"
83" x 35" x 62"
Make the training meaningful to lose weight.
To make noticeable changes to the body through the cardio units, you shouldn’t just start haphazardly.
“The treadmill can be a useful tool to improve endurance, burn calories and improve your fitness level,” said fitness instructor Lee Wratislaw to the Popsugar portal.
But it is only effective if you know how long and how you should design the endurance workout.
HIIT unit, or would you prefer endurance?
How long should you run on a treadmill depends on whether you are doing a HIIT workout or on endurance running,” Wratislaw explains. Both types are effective for fat loss.
“HIIT training sessions consist of very high-speed phases, followed by phases of active recovery or a complete break,” says the expert. “Perfect for burning more calories in less time.”
This also has to do with increased oxygen consumption after training. This condition causes increased metabolism, which means that the body uses more energy after such intensive training.
This afterburn effect won’t burn hundreds of calories, but it lasts for a few hours and is a nice side effect of HIIT.
HIIT units are also great for busy schedules. Training of only 20 minutes is recommended and can be very effective.
Increase the intensity and burn fat
Workouts aimed at endurance, on the other hand, can take a little longer. A light jogging session should be at least 30 minutes, with low intensity, i.e., when walking, it is at least 40 minutes.
“This training is the best way to improve the body’s ability to use oxygen efficiently for exercise,” explains Wratislaw.
With a little practice, this training helps you to run faster and farther at the same time than at the beginning – this also helps when you lose weight.
Optimal training must be adapted to the ability.
Those who start training on the treadmill can orientate themselves on these two types of workout, but should always adapt the pace and duration to their fitness level.
Beginners, in particular, should first work on their endurance performance before they continue to challenge their bodies.
“You should start at a speed that you can comfortably maintain for at least 20 minutes,” explains the expert.
Running should be challenging, but not so strenuous that the shape suffers.
As soon as you get used to the treadmill and increase your speed, you can push yourself to the limit with HIIT units.
Lose weight by cardio and the right diet
Incidentally, the most effective way to lose fat is to combine cardio training with strength training units.
Because of the increased muscle mass, the body continuously consumes more calories without exercise in the resting phase.
Also, the diet should be adapted to your own fitness goals. All efforts on the treadmill are quickly destroyed if the body is fed with junk food instead of good nutrients.
That is why complex carbs, good proteins, healthy fats, and fruits and vegetables are other important building blocks on the way to a comfortable weight.