Of course, many of us are aware of the benefits of jogging in the fresh air through a park or promenade. Some people are not interested in training on the street, so there are treadmills for them. Moreover, training on the simulator not only allows you to lose weight, but also gives you the opportunity to exercise in any weather, and there is no risk of slipping on wet pavement. But! Such training also provides for certain techniques and rules.
Benefit
How to run on a treadmill effectively? Classes on this simulator benefit not only while running, but also when walking. All the muscles of the body are involved, but the main load falls on the legs and shoulder girdle.
Exercising on the treadmill has a positive effect on the nervous system, helping to get rid of anger, aggression and stress. Moreover, this type of training helps the body produce hormones of joy that are so necessary for our body.
In addition, treadmill exercises have a positive effect on the process of losing weight, so the simulator is in high demand among women. The sedentary lifestyle and unhealthy diet inherent in most modern people sooner or later harm health and body. Running on the track has a positive effect on metabolism and contributes to the gradual burning of body fat, but only with regular training. Moreover, exercises help to tighten the skin and improve its condition, including tissue affected by cellulite.
The first treadmill practitioner notes that running on it is much easier than on the street. It is a fact! The fact is that the simulator does not have to overcome obstacles in the form of air resistance or an uneven surface. The slope of the canvas helps to make jogging on the track as similar as possible to street jogging. Moreover, studies show that sometimes a 1% change in slope is enough.
People who are accustomed to jogging in the fresh air, it is unusual to engage in a simulator, but this is just a couple of activities, after which the body is fully adapted to the occupation on the simulator.
Safe use of the simulator
If the treadmill will be located at your home, then the simulator should be at a distance of at least 50-100 cm from the furniture.
Besides:
- It is necessary to engage in special shoes, otherwise you run the risk of injuring your feet.
- Before you begin training, you should make sure that the simulator works without failures.
- You need to start classes on a moving tape.
- Do not neglect the warm-up before the base workout.
- Try to start your workout at a slow pace, and only then accelerate.
- Keep an eye on your pulse during your workout.
For weight loss, you should start with classes lasting 15-20 minutes, then gradually increase to 1 hour.
Occupation mode
If you run on a treadmill every day, while maintaining proper nutrition, you will lose weight. It is important to understand that universal workouts do not exist. It is best to turn to a good personal trainer and trust his professional experience. Consult with a specialist in advance in order to exclude contraindications and possible health problems.
The routine depends on the individual characteristics of your body, as well as on the ultimate goal that you pursue.
If you are a beginner, then excessive loads should be avoided. To do this you should:
- Monitor your well-being during your workout.
- Monitor the frequency of the heart rhythm, and also do not let it go beyond the maximum permissible values.
- It is only necessary to start training after a good workout.
- The increase in load should occur gradually.
- Try to be engaged always at the same time, and also adhere to a certain duration of employment.
Fast walk
Most people are interested in how to run on a treadmill in order to lose weight, but not everyone knows that sometimes you have to confine yourself solely to walking. Consider situations when such a rule is mandatory:
You have a lot of overweight. You have diseases of the cardiovascular system or chronic diseases of the internal organs.
- If you recently had surgery.
- You have problems with your joints or spine.
- You are an elderly person or weak enough for high physical exertion.
Since the walking step is a simple exercise, it can be performed even by people who have health problems. But, of course, you should always consult a doctor.
Walking is ideal for those who move a little and sit a lot. Treadmill training has a positive effect on blood circulation. Every week it is recommended to increase the distance traveled.
How much to run on a treadmill for weight loss? To reduce body weight, you need to walk in fast steps at least an hour 5 times a week.
Pace Training
This type of jogging on the track refers to moderate physical activity. Weight loss is achieved due to the boundary of the internal resource. The fact is that carbohydrate metabolism is produced much faster than its neutralization occurs, so the concentration of lactic acid in the body remains high for an hour or more after exercise.
Pace training is a jogging run with uniform intensity and a pulse of 85–90% of the maximum heart rate.
This option is suitable for people who want to lose weight or achieve increased stamina. Moreover, pace training helps:
- Generate extra energy through aerobic exercise.
- Increase capillary density.
Sample training program:
- Warm up and hitch for 5-6 minutes.
- Continuous running for 30–40 minutes (10–15 minutes race), alternating with short rest (jogging for 2-3 minutes).
How much do you need to run on a treadmill to lose weight?
It all depends on the goal that you are pursuing. If you want to keep fit or lose weight, regular training is needed. It is advisable to practice on the treadmill 5 times a week. You can start with 10-15 minutes, then gradually bring to half an hour. Running is necessary at an average pace. Do not overload your body.
The technique described above is ideal for people who have not previously been involved in regular sports. Using this technique, “readily available fat” is burned, which is often deposited in the waist and abdomen.
If you want to lose weight from 10 kg or more, then your training should last at least 30 minutes. Interval running works great - this is an average pace, which is periodically replaced by short accelerations. Many simulators allow you to independently program the appropriate rhythm and time, so you do not have to be distracted by manually adjusting the speed during the session.
Engaging in this technique is enough 3 days a week for the muscles to recover. After 2 weeks, you can begin to gradually increase the duration of the workout. For weight loss, the optimal time for training on a treadmill is 60 minutes, since our body starts fat burning only after 45 minutes of intense physical activity.
People with large overweight should begin classes with walking. It is optimal to walk a distance of 5-7 km in an hour.
Basic Rules
For a full-fledged workout, knowledge about how much to run on a treadmill to lose weight is not enough. In addition, several rules should be followed:
- Before you go to workout, you need to warm up your body. To do this, you need to do a warm-up or vigorously walk along the treadmill for 5 minutes.
- If you want to slow down the pace of movement, then reduce the speed of the canvas, and not your rhythm. Otherwise, you risk falling, getting sprained or injured.
- Increase the tilt of the canvas gradually. The fact is that a large bias requires quite serious preparation.
- Maintain a moderate pace of training, do not strive to achieve personal records.
- Experts advise using the following tactics: in the first 5 minutes, you should warm up; intense step; running at a comfortable pace; accelerated run. After training, do not jump sharply from the treadmill. Finish your workout by walking at an average pace to restore breathing and heart rate.
Technics
If you run on a treadmill, you can lose weight. It is a fact! The main thing is to engage regularly and not retreat from the intended goal. Running technique is very important because it allows you to burn maximum calories.
An effective tactic in the fight against extra pounds is the alternation of a long run with an interval. This technique allows the body to constantly be "in work", as a result of which the process of fat burning will not be reduced.
Weight Loss Workout Program
Classes on modern simulators are an excellent option for weight loss. Most of them are equipped with special functions that allow you to choose a tilt angle, accelerate the pace, and also program your own program for classes.
If you plan to lose weight, then you need to pay special attention to heart rate during the lesson. Experts recommend sticking to values ranging from 50 to 70% of your maximum heart rate. It is upon observing this rule that your body is most easily ready to part with excess fat accumulations. The indicator is calculated quite simply:
- From among 220 it is necessary to subtract your age in years.
- Multiply the resulting value by 0.5 (0.6 and 0.7).
- These indicators will reflect your heart rate, where 50% is the minimum value for losing weight, and 70% is the limit that should not be exceeded.
Now we can move on to the question of how to run on a treadmill in order to lose weight. The most popular workout program includes:
- Walking at a fast pace for 10 minutes.
- Running at medium speed (5-8 km / h), which lasts five minutes.
- Heart rate control.
- Slow down speed.
- Track rise. Choose the angle of inclination based on the indicators of your physical fitness. The maximum value for a beginner is 2 degrees.
- Walking for five minutes.
- Mandatory heart rate control.
- Gradual stop.
Following the above tactics of training, you can easily determine the reaction of your body to different physical activities and determine an effective program for yourself. If you do not want to do such calculations, then you should turn to a professional trainer who not only selects an excellent program for classes taking into account your initial data and wishes, but also makes competent adjustments to your diet.
For those who are ready to understand on their own, consider a program with high heart rate while walking. If, after completing the above training, you notice that your heart rate reaches high values when walking, then you should adhere to the following technique:
- Walking at a speed of 4 to 6 km / h for 10 minutes.
- Walking with the optimal treadmill angle, taking into account your physical fitness. About 5 minutes.
- Running on a zero slope for 2 minutes at a speed of 7 to 9 km / h.
- Intensive pace for 60 seconds. When choosing a speed, focus on your heart rate.
How much do you need to run on a treadmill to lose weight using this technique? Repeat the exercise 3-4 times (excluding the first paragraph).
The program with high heart rate while running is suitable for people who achieve optimal heart rate with high physical exertion.
- We start by warming up. Walking at a moderate pace with a speed of 4 to 6 km / h for 10 minutes.
- Running without a bias for 7 minutes at a speed of 7 to 9 km / h.
- Change of a tilt angle by 2 degrees - 2 minutes.
- Change of a bias to 4 degrees - 2 minutes.
- Increasing the angle of inclination taking into account physical fitness. Walking for 10 minutes.
- Slope reduction and walking down.
Training using this technique is recommended to be repeated 2 to 4 times, periodically replacing walking with “running uphill”.
Contraindications
People with acute or chronic diseases in the acute stage, as well as heart disease, hypertension, angina pectoris and other problems of the cardiovascular system should not be engaged on a treadmill.
Often, people with joint diseases or osteochondrosis are denied treadmill training, but even if you have no health problems, you should consult your doctor. As you know, any problems are better to prevent than to solve in the future.
So we examined the topic: "How much to run on a treadmill to lose weight?" Do not rush to buy a simulator for exercising at home. Perhaps such a workout for weight loss is not suitable for you. To get started, work out in the gym, after a month you will understand whether you are interested in such classes, and also notice the first results.