Overweight involves an integrated approach. A person who wants to put his body in order should review his diet and begin to devote time to physical activity. Goodbye to the hated kilos will help cardio, in particular, running. If it is not possible to practice at the stadium, you can practice classes on a treadmill. The advantage of such trainings is that they can be carried out in the gym and at home. In order to please the result, you will have to train according to a specially designed program. For beginners, it is different than for experienced runners. So, how to start mastering such a cardio simulator, and why is it so effective?
Exercising on a treadmill to lose weight
People who have not previously played sports, but want to lose weight, should not tune in to fast results. To see the positive changes, you need to exercise regularly for 3 months. The first two weeks will have to devote all efforts to developing endurance. Soon, you can practice more serious loads and workouts in the interval mode. Those with an average level of physical fitness can immediately give active classes, but in any case, the load will have to be added gradually.
In order for the treadmill classes to help you lose weight and not harm, you should always start the run with a warm-up. Running can also be practiced after strength training. It is enough to finish it with a 20-minute run at a moderate pace.
The benefits of running
Running is practiced not only for weight loss. What do treadmill classes do? Such card workouts are useful in that they:
- Strengthen all muscles. The main load are the muscles of the legs, buttocks and abdominals. However, at the time of the run, the entire muscular skeleton of the skeleton is involved.
- They train the cardiovascular and respiratory systems. The treadmill belongs to cardio simulators, therefore classes on it help strengthen the heart muscle, normalize blood pressure, and improve well-being.
- Fighting figure flaws. The reviews on the treadmill exercises for weight loss say that they help get rid of extra pounds, make the body more toned, and eliminate cellulite.
- Relieve stress. Active training energizes, relieves nervous tension, helps to improve well-being with mental overwork.
How to properly run to lose weight
In order for classes on the treadmill to help you find a slim body, you must adhere to the general rules.
Training should be regular. Do cardio workouts at least three times a week. Fat will be burned more actively if you exercise in the morning, on an empty stomach. However, if it is not possible to devote time to exercising on a treadmill for weight loss in the morning, you can run at any convenient time.
The load will have to be increased gradually. At first, you will have to adapt your body to running, over time, the duration of the training can be extended. Duration of training for weight loss should be at least half an hour. The big plus of the treadmill is that it allows you to set the speed mode and change the resistance. The choice of these parameters is affected by the level of physical fitness.
Classes on the treadmill for weight loss should be conducted according to an individually designed program. While running, it is important to maintain a specific heart rate. To start the process of burning body fat, the pulse when running should be 50 - 70% of the maximum heart rate. You can calculate the pulse according to a simple formula - this is a heart rate of 220 minus age. The resulting value is multiplied by 0.5 - this is 50% of heart rate. If you need to calculate 60% or 70% of heart rate, you need to multiply the difference by 0.6 or 0.7.
To create an individual training program on a treadmill, you need to calculate the optimal running speed and measure the pulse. First you need to do a warm-up, then run at a moderate pace, and then switch to fast running (speed 7-9 km / h). At this stage, you need to record the pulse data. After 5 minutes, you can go to a slow pace to moderate your breathing and reduce your pulse. Next, you have to raise the canvas a few degrees and go "downhill" at a moderate pace for 5 minutes. Then you need to re-record the pulse data.
How to train for beginners?
Before you begin the first lessons on the treadmill, you need to choose a program and familiarize yourself with the basic rules of such cardio training. If the training will be held in the gym, you can consult with a fitness instructor. At home, you also need to do according to plan. The main guarantee of losing weight is regular intensive training.
In order for treadmill exercises to reduce weight, it is important to pay attention to indicators and see when the heart rate is higher: at the time of walking or running. Jogging can be done to warm up before any activity, whether it is strength training or cardio. If the heart rate is higher at the time of walking, you can choose the following program for weight loss on a treadmill:
- First you have to pay attention to the warm-up. First you need to walk at a slow pace for 10 minutes (speed 4-6 km per hour).
- Then follows a 5-minute walk with a slope of 3-6 (speed 6 km per hour).
- The next segment must be run under a slope (2 minutes). The speed should be 7-9 km per hour.
- The final segment is the maximum run for 1 minute. Such interval training involves performing 3-4 laps.
If the heart rate is greater while running, you can train in a different way:
- First 10 minutes walk at a moderate pace. The first segment must be run without a bias for 7 minutes, the speed is 7-9 km per hour.
- The second segment is a 2-minute walk (slope of 2 degrees), then another 2 minutes of walk (slope of 4 degrees).
- Then you need to increase the slope and continue walking (10 minutes). In total, it is necessary to complete 2-4 such circles.
Once a week, you can practice running at a moderate pace, without acceleration. For classes on the treadmill for beginners to bring good results, you need to train with a heart rate monitor. If the pulse starts to decrease while running, you will have to increase the speed and angle of the canvas. The key to losing weight - regular exercise and diet.
In addition, you must adhere to the following rules on the treadmill:
- At the time of running, the chest and shoulder blades should be straightened. Hands should be kept bent at the elbows at right angles. The abdominal muscles also need to be kept in tension. It is necessary to increase the pace from slow to fast.
- Special attention should be paid to breathing. If it is not correct, blood circulation will be disturbed during training. You need to breathe through the nose. If there are breathing problems, inhalation can be carried out through the nose, and exit through the mouth.
Intensive walking pattern
Such treadmill training programs are indicated for those who cannot run at an active pace due to age, health problems and being overweight. In any case, brisk walking will give good results. But for this you need to monitor heart rate. As for training programs, preference should be given to those in which you need to reduce the speed to optimal for walking. You can train by the interval technique or at the same pace.
Contraindications
Treadmill activities are not for everyone. Cardio workouts should be discarded by those with knee problems. Moreover, pain in them can occur even if such problems have not previously been observed. To maintain healthy joints, it’s important to pay attention to the proper running technique and train in special sneakers. Shoes with flat soles are not suitable for such activities. It is important that the sneakers are with a good cushioned system. There are other contraindications for jogging. All of them are exactly the same as with other active sports. You cannot run at an interval pace for those who suffer from hypertension and tachycardia. But moderate run has no contraindications. But in any case, the start of classes on the treadmill must be carried out carefully.
Training and nutrition
If the task is to lose weight, you need to pay special attention to proper nutrition. From the diet you need to remove fast carbohydrates and sweets. In the menu you should enter more fresh vegetables, fruits, protein products. Do not forget about the drinking regimen. A day will have to drink a minimum of 1.5-2 liters of water. It is also important not to forget about enough protein intake.
Treadmill: Calorie Calculation
For an hour of moderate walking, you can burn 200-300 kcal. Beginners need to spend energy in this mode. Easy running with stops allows you to spend 400-500 kcal / hour. If you run at maximum speed or practice interval training, you can burn about 600-800 kcal. The amount of calories burned at the time of running is not so important. To start losing weight, you need to monitor the diet and exercise regularly.
To achieve better results, you must adhere to the following recommendations:
- Avoid overtraining. Run in the effective zone of the pulse.
- Train on an ongoing basis.
The benefits of treadmill training
If you compare treadmill activities with regular running, they have many advantages:
- The ability to train regularly, regardless of weather conditions, time of year and other circumstances.
- If classes are conducted on a high-quality simulator, you can reduce the compression load on the spine and knee joints, which cannot be avoided while running on an asphalt track.
- Modern simulators are equipped with a computer and a scoreboard, which displays information about the pulse, distance traveled and calories burned. In addition, all data is stored in his memory, so they can be compared and adjusted to the load.
Which track to choose?
To train on the treadmill to help solve the problem of excess weight, you must also correctly approach the issue of choosing such a simulator. The most common option is a mechanical track. The movement of the canvas is carried out due to the efforts that a person makes. The speed of movement in this case can be adjusted independently. But sometimes jerks can be felt, which means it is not always possible to maintain a smooth movement.
The magnetic track is characterized by a smoother web. The electric exercise machine belongs to modern. The canvas in it moves due to the electric motor, any speed can be selected. Such a simulator allows you to train on a treadmill program.
If you plan to train at home, you can give preference to the folding option, which is compact in size and does not require much space. However, electric tracks are more effective in terms of weight loss, because they allow you to control the calculation of calories, heart rate and distance traveled.
Treadmill Training: General Recommendations
In order for the treadmill classes to bring positive changes and not lead to health problems, you must adhere to the following recommendations:
- You need to do in comfortable shoes, which has a shock absorption system. It is advisable to give preference to running shoes from well-known brands.
- To start the lesson you need to walk at a slow pace. It will not be superfluous to conduct a warm-up to warm the muscles of the whole body.
- During the run, hands should be held at a right angle, all movements should be free. Do not rely on the handrails, otherwise the center of gravity will shift. The back should be straight. If you stoop at the time of class, this will cause problems with the spine.
- Do not bend over and look under your feet so as not to lose balance and not injure your back and neck.
- Landing is necessary so as to prevent injury to the knee and ankle. If the running speed is 8 km / h, you need to land on the toe, distributing the load on the foot completely.
- Training during colds and high blood pressure should be prohibited. Do not deal with the slightest ailment.
- To spend more calories, you need to practice interval training.
- If you have to do in the morning, it is advisable to do it on an empty stomach, so you can burn more calories.
- Do not immediately start jogging at the maximum pace. The load must be increased in stages. It is advisable to train according to a program that is selected depending on the level of physical fitness.
Conclusion
The key to losing weight on the treadmill lies in regular exercise and diet. In order not to overload your body and avoid injuries, you need to train in a properly selected training program on a treadmill for weight loss.
Novice athletes should be extremely careful with the loads. At first, you will have to do it in a moderate mode. After a few days, you can increase the load. After intense running, it is necessary to restore breathing, bring the pulse back to normal, and be sure to perform several stretching exercises. The treadmill reviews mention that they give the first noticeable results after just a few weeks.