Running on the treadmill not only improves endurance, but it also contributes to weight loss. In particular, running training on the treadmill is ideal for losing weight because you are not distracted, and you have optimal control over the pace, heart rate, and incline. Training length (distance) and duration can be controlled, which is particularly advantageous for beginners: the precise control prevents you from starting too quickly and having to stop prematurely.
Also, you don’t have to go outside during the cold season to lose the extra pounds. You train comfortably in your own four walls or a gym. In the fall and winter, most tend to put on some weight. Running on the treadmill is the ideal way to burn the fat. You don’t have to run fast – walking alone is enough to burn fat effectively. Over time, you can step up training to burn fat, additionally crank. In addition to weight loss, you get a firmer figure, especially the buttocks, calves, and legs then look much tighter.
Do not allow boredom.
here is no boredom during running training on the treadmill, the workout should be varied, and the fun factor should not be missing (music, video, etc.). Nowadays, every treadmill is equipped with various pre-programmed training programs. This gives the exerciser always new training stimuli to get rid of the extra pounds as quickly as possible.
Note heart rate
Training at 60% – 70% of the maximum heart rate (HRmax), which lasts over 30-45 minutes, is no longer the measure of all things when it comes to optimal fat burning. This theory has been rethought in recent years. It was assumed that the quieter the pulse, the higher the relative proportion of fat burning in total burning.
If the training is carried out more intensely, the relative percentage of fat burns decreases, but the total amount of calories burned is then classified higher. For successful weight loss, it is essential that a negative energy balance reached. One speaks burned more calories than one has ingested with the food.
Whether it is carbohydrates or fats plays a subordinate role. The only thing that matters is the number of calories burned. Therefore, it is worthwhile to put on a tooth during treadmill training instead of walking on the treadmill for hours.
Lose weight successfully with the treadmill
Weight reduction when running on the treadmill works better if you stick to a few points:
Exercise after the pulse.
Training with a heart rate monitor is the best choice to promote weight loss effectively. It is best to use a chest strap with a heart rate monitor or a heart rate monitor and then connect it to the training computer. This allows the intensity of the workout to be automatically adjusted to your pulse values.
Enter your data.
Most exercise programs require personal information such as gender, age, and weight to properly adjust exercise intensity. The modern treadmills use user profiles, which can be used to save the most critical personal data. Using the data, the machine can calculate the approximate number of calories consumed. Thanks to the pulse measurement, the computer allows the runner to train in a highly individual pulse range to burn as many calories as possible.
Do not neglect the warm-up.
To avoid injury, you should always warm-up before training. Most computer programs have this function preprogrammed and let the runner run at low speed for 5-10 minutes to prepare the body for the right workout. At the end of the training, however, you shouldn’t forget the cool-down. Just slowly come down from the high intensity for a few minutes and let the pulse drop to a reasonable level. The cool-down function is integrated into most training programs—duration: Around 30 seconds for every kilometer run.
The longer a workout takes, the more calories are burned. Contrary to the old opinion, fat burning does not start after 30 minutes, but from the beginning.
Losing weight does not happen overnight; regular training is required. Beginners should train about 3-4 times a week. Advanced skiers can run more often, 4-5 times a week are ok. Proper and sufficient breaks are essential for effective recovery. This is the only way the body can withstand the increasing stress.
Over time, the body gets used to the loads, making sense to change the training load alternately. The training intensity, i.e., the speed and the incline, should be increased regularly. However, the intensity or duration of the training should be reduced every 3-4 weeks to provide the body with some regeneration.
Set goals for each workout.
Before training, you should think carefully about what you want to achieve today. To define the goals, you should ask yourself the following questions:
how long should the training last?
What distance should be covered?
Is a specific training plan applied?
Every training session should be a bit of a challenge. You must challenge yourself more and more over time because this is the only way to make further progress. The achieved and noticeable improvement provides the necessary motivation.
Monitor customer success.
Losing weight is a lengthy process. To optimize the training, the training results should be saved and compared. On the one hand, it increases motivation, and on the other hand, it helps to optimize the training.