Losing Weight On The Treadmill: 11 Steps To Lose The Pounds

Losing weight successfully is the main reason why most people buy their treadmills. Now that you have the machine at home and are wondering how best to do it? Just start running and read the calories burned on display?

No, with more strategy, you will reach your goal faster! Follow our 11 steps and learn. What functions a treadmill should have. Optimally support you in losing weight and how to use the features correctly so that you achieve quick and lasting success.

Heart rate & training duration

On most fitness sites on the Internet, you will find information that says. You should exercise at around 60% – 70% of the maximum heart rate (HRmax) to achieve optimal training success. Besides, your training runs should be min. Take 45 min.

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However, this information is wrong and has long been outdated. Unfortunately, it still doesn’t seem to have got around everywhere. Fitness sites that always propagate this today should not be believed. 

The misinformation is based on a simple problem of understanding. The quieter the pulse, the higher the relative proportion of fat burning in total burning. As the exertion increases, the relative percentage decreases, but the absolute amount of calories (and fat) burned is higher. To lose weight, you must have a negative energy balance throughout the day, i.e., you burn more calories than you eat. 

Incidentally, it doesn’t matter whether you burn more fat or glucose during training. Now it’s like this: the more you exercise, the more calories/time you cook. The best way to lose weight is to always go to the extreme. So run at a pace that makes you sweat a lot, but it is still fun. As a beginner, it is better to start slowly and feel your way up.

11 steps to success

Step 1: Enter the correct data.

Enter your gender, age, and weight on the training computer. Most treadmills use user profiles that allow you to save important details about yourself. With this data, the calculator can calculate the calories consumed in approximate white. With the help of a heart rate monitor, your treadmill can let you train specifically in a high pulse area and thus strive for high-calorie consumption. You must enter your data correctly. Otherwise, the calculations will be inaccurate and lead to incorrect results.

Step 2: connect a wireless heart rate monitor

Use a chest strap with a heart rate monitor or a heart rate monitor and connect it to the training computer. As a result, the computer continually knows your current pulse and can automatically adjust the intensity of the workout.

Step 3: Select a preset workout.

Most treadmills have preset with different functions. The treadmill then automatically controls the treadmill’s incline and speed so that you stay in the desired pulse range.

Step 4: get warm

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Step 5: run, run, run.

Keep reminding yourself that the effort is worth it!

The running program will control the incline and speed of the treadmill and simulate a varied hilly landscape with interval training.

If you don’t like running, you can alternatively choose a program with a high incline and go fast (walking). Here, too, you quickly break a sweat and achieve results.

Step 6: watch your heart rate

Your heart rate monitor sends its data to the training computer, where you can easily read your heart rate. Keep an eye on it throughout the workout and respond if anomalies occur. If you are completely untrained and over 35 years old, you should have a check-up at your family doctor before intensive training.

Step 7: training duration

The longer you exercise, the higher the calorie consumption. Contrary to the opinion of many fitness experts with outdated knowledge, fat burning does not begin after 30 minutes but from the beginning (even without stress).

Step 8: calm down

At the end of the workout, you should slowly come down for a few minutes and let your pulse drop to normal levels. Most training programs have this integrated. As a guideline, approx. Thirty seconds for every kilometer run.

Step 9: exercise regularly.

A one-time training session brings next to nothing. You will only achieve real weight loss if you regularly swing on the treadmill. As a beginner, you can train 3-4 times a week; advanced students can train 4-5 times. Also, give your body regular breaks so that it can recover. Sufficient sleep is also essential to be able to withstand the increasing stress.

Step 10: increase the difficulty.

Your body will get used to all stress. Increase the training intensity and duration regularly. Even if you have muscular muscle soreness during training at first, after just a few weeks, the same workout will seem far too easy for you.

Step 11: Monitor your training success.

Save your training results and compare them over time. There is hardly a greater motivation than watching your success live.

Be persistent and stick to these 11 steps, and sooner or later, you will have your dream body. Do not be discouraged by temporary setbacks. These occur even with the best. You must never give up and defeat your inner bastard again and again. I wish you success!

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