The treadmill is a great weight loss tool. When there is a simulator at home, it is pointless to complain about the season, the weather, and the lack of a park near the house.
Where does the process of losing weight begin? In the century of high technologies, it begins with the search for the necessary, and most importantly, reliable information.
Today we are looking for ways of burning calories on the Internet, which, in response to our questions, gives out a palette of stories in the style of “I lost 22 lbs on the treadmill in a month!”. Can such stories be trusted? Of course, yes.
Properly selected treadmills, a well-chosen training program, and a balanced diet are essential conditions for weight loss.
They can work wonders and make it possible to say goodbye to extra pounds in your fat-burning zone even faster than in 1 month.
You will eagerly watch how your lbs are melting day by day on electronic scales, losing 1-2, and quite possibly more lbs in one or two weeks. It all depends on your perseverance!
Can you lose weight on a treadmill? The answer is yes, the main advantage of treadmills is more calories consumption compared to other simulators. On average, for an hour of training, you can burn 700 Kcal.
Treadmills have heart rate sensors and a built-in display that displays workout more calories burned, distance, speed, and workout time.
Built-in programs (their availability depends on the model of the treadmill) diversify your workouts.
Some programs on treadmill weight loss will contain special workout and incline feature aimed at burning body fat and interval training for weight loss. But before you started, you should check up on yourself and understand what percent of lean muscle mass you have and we recommend reconsidering your caloric intake.
Rules for effective treadmill training
To lose weight on a treadmill, you should follow several rules of HIIT workouts. Before you start training to burn fat, you should choose comfortable, light clothes and put on running shoes.
During the workout, it is recommended to drink non-carbonated water in small sips. You need to eat food for 1 hour and 1-1.5 hours after training. So, let’s lose weight on the treadmill!
In the view of the vast majority of people, training of burning calories on a simulator is a boring and monotonous process.
Several basic types of running training
- Stationary that provides measured running activity without sharp accelerations and jerks.
- Interval training is the most effective for developing running potential and losing weight. In the process of such high-intensity interval training, slow running alternates with fast running (5-10 min. of calm movement are replaced by a jerk for 1-2 min.).
Start with a warm-up
Start with a slow walk of 3-4 km/h, gradually increasing the speed. This will help prevent premature fatigue and injury and to gain lean muscle mass.
- Watch your heart rate
Increasing your heart rate triggers more calories burning. Before your treadmill workout, you need to calculate the maximum heart rate (MHR), which depends on age.
It is recommended that most of the training be carried out with a pulse equal to 70—75% of the MHR and not go beyond 80% of the MHR, this is fraught with an overload of the cardiovascular system.
Some treadmills are equipped with features that, after the age is entered, track the heart rate and change the intensity of the workout for maximum results, preventing overshooting the MHR and overloading the heart.
In case, you need to be concentrated on your fat-burning zone and for fat loss, you should take care of your calorie intake. Rewatch your eating journal and try eating healthy foods.
- Change the speed of your workout
It is recommended that every 5 to 15 minutes change the speed of the workout or the angle of the walking belt, i.e. make it interval. This approach will prevent premature fatigue from a monotonous load.
In addition, changing the heart rate speeds up the metabolism, which will help you lose weight faster.
- End of workout
It is important to complete the workout correctly. Gradually slow down as you transition from running to walking. You can’t stop your treadmill workout at the peak of intensity after the time has elapsed—this is harmful to the muscles, heart, and engine of the treadmill.
- How much should I run on a treadmill to lose weight?
To burn calories, the constancy of training is essential. The best option is 3-5 times in two weeks. In the first month, 2-3 times may be enough. The duration of the lesson is at least 30 minutes.
- Don’t overdo it
It is worth soberly assessing your strengths and starting small, in your exercise routine. The approach “a week of torment and the muscles will get used to it” is wrong, you can not give extreme loads of high-intensity exercise to an unprepared body.
Maybe you should learn how to walk fast first.
Never start treadmill workouts if you have headaches, a fever, or an injury that hasn’t fully healed.
Treadmill for weight loss + weights
If you want to not only lose weight in your fat-burning zone but also gain a sporty body shape, add weights to running.
Dumbbells or special weights for the legs will help to model beautiful outlines and noticeably dry the silhouette.
To begin with, choose a lightweight so as not to overstrain the muscles with strength training and to support weight loss. It is best to alternate running with strength exercises for the press, pumping the buttocks, and paying attention to another fat-burning zone.
How to run on a treadmill without hurting yourself
Running is very dangerous for the knee joints, so do not forget about the health of your body, striving for the ideal. Firstly, you need to practice on treadmill in 2 weeks only in special shoes with good cushioning, and secondly, remember the technique of running itself.
During treadmill workouts, it is very important to monitor your posture all the time: your back should be flat, and the foot should land strictly under the body.
Due to regular treadmill weight loss exercise, joint pain may appear, and this is quite normal.
But if the discomfort has become more frequent, and it has become difficult to run, it is better to stop training for a while and immediately consult a doctor.
Also, keep the water balance: lack of fluid leads to serious problems and slows down the metabolism.
Care about yourself
- Run 2–3 times a week for 2 weeks.
- Start with a simple treadmill workout program (walking) and gradually increase your high-intensity interval training.
- Be sure to track your heart rate while you run. If your heart rate does not exceed 120 beats per minute during a workout, move on to the next program that involves more intense exercise.
- Do your healthy diet — stay below 1,500 calories, replace junk food with healthy foods, and drink more water. However, don’t forget that there are healthy fats too. In case you can ask a certified personal trainer for your special calorie deficit diet.
- Don’t force yourself to run! You can lose weight not only on a treadmill, it is important to want to do it: not for someone else, but for yourself, your health, and your immune system.
How much weight can you lose in 2 weeks on a treadmill?
Nutritionists believe that for comfortable weight loss without health risks, it is enough to lose 2.2 lbs per week for two weeks. At this rate of weight loss, the body will have time to rebuild the calorie deficit, both on a new diet and on new physical activities in your strength training for two week period.
If you lose weight by 6.6-8.8 lbs per week or more, then there is a high probability of driving your body into a stressful situation and disrupting your metabolism.
Sooner or later you will stop, having achieved a result, but with a high probability, you will not be able to fix it. The body under stress will re-store body fat as soon as it feels weak.
What is the fastest way to lose weight on a treadmill?
To lose weight, just do a treadmill walking as a versatile cardio machine at a moderate pace. Start with 30 minutes and gradually increase your high-intensity exercise time to 1-1.5 hours. The main thing is regularity.
How long should you go on a treadmill to lose weight?
It depends on what result of losing weight when exercising on a treadmill you expect. However, if you follow the regularity of strength training and adjust your diet, you can “lose” 8.8-11 lbs in the first month.
But even not losing weight will not be the main reward: after 2-3 workouts you will feel pleasant fatigue in the muscles, and after 4-5 sessions of cardio exercise, muscle strengthening will begin (especially the lower leg and the outer and inner thighs).
When running on a track, an anaerobic type of fat burning is launched. This means that subcutaneous fat will go first. If you have excess weight, then it accumulates not only in the abdomen or buttocks.
Excess subcutaneous fat is distributed throughout the body, and with regular exercise on the treadmill, it will also go away evenly.
Firstly, you will notice the departure of volumes and not the decrease in numbers on the scales. There is another nice bonus — when running, skin with cellulite is gradually smoothed out, and the skin becomes smoother and more elastic.
How to lose weight on a treadmill in 2 weeks? Remember that the basis of any weight loss is, foremost, leaving bad habits such as lying on the couch, and eating unhealthy foods under the TV.
Instead, replace them with useful ones (running or engaging in any other physical activity, eating consciously, strength training, and calorie deficit.).
And to lose weight on a treadmill in 2 weeks, it is worth developing these new habits in yourself, gradually replacing the old ones.