Shedding Pounds on a Treadmill Made Easier
and Quicker Than Ever
Are you still weighing the same after running miles on a treadmill every day? Though treadmills are renowned aerobic exercise machines, they don't help you reduce kilos if you improperly use them.
You can run on them, even while listening to your favourite beats. If you are still recovering from an injury, handrails attached to the treadmills help you avoid losing your balance. Apart from these benefits, these machines can also improve your brain function, reduce the risk of heart ailments and above all, boost your mood.
Check out this guide to avoid the mistakes you have been repeating since a while. In other words, this guide doesn’t just help you use a treadmill effectively, it also stops you from choosing a less suitable one.
Tips to Lose Weight Effectively on a Treadmill
- High-Intensity Interval Training (HIIT)
HIIT workout helps you burn calories faster. At any rate, this workout runs on a simple principle. It lets you work harder for a short interval of time and rest amid high-intensity bursts of the exercise. Such a way is quite impressive as it is an aid for you to lose weight quicker.
To carry out HIIT workout on a portable treadmill, set the machine without any inclination, i.e., run on a flat belt. At first, walk at 2mph for five minutes. After warming up, increase your speed to 9-10 mph and run at this rate for 30 seconds. Then, for the next 60 seconds, reduce to 3-4 mph. Repeat this procedure for 5 to 10 minutes. At last, to cool yourself down, walk at 2mph for five minutes.
- Trace Out your Fat-Burning Heart Rate
While on a treadmill, it is better to work out at your fat-burning zone. This zone represents the heart rate at which if you exercise, you will burn a reasonable number of calories per minute.
Here is a small fact. To get the maximum heart rate of a person, subtract the age of that person from 220. Generally, seventy per cent of the maximum heart rate is the fat-burning zone of a person.
For instance, the maximum heart rate of a 20 years old person is (220 – 20) = 200 beats per minute. Consequently, the fat-burning heart rate of the same person is (70% of 200) = 140 beats per minute.
How to use this value to lose weight effectively on a treadmill?
- Bring a heart rate monitor and wear it on your wrist or chest. Set the treadmill at zero inclination. Start warming up by walking on the belt for five minutes at 2mph.
- Increase the incline to 2%. Start jogging for the next 1 minute at 4mph.
- Increase the speed to 8-10 mph and, run at it till you reach your fat-burning heart rate. Maintain this heart rate for the next 15-30 minutes.
- Reduce your speed to 4 mph and jog for a minute.
- Finally, to cool yourself down, walk at 2mph for the next 5 minutes.
As a recommendation, you can take the help of a personal trainer to determine your heart rate and ideal speed to lose the most weight. Because, the calculations mentioned above brings you the value of average fat-burning heart rate. Some may reach the zone at just 55% of their maximum heart rate, while some have to run till they reach 80%.
What Should You Prepare Yourself with to Avoid Injuries?
- Start with the most basic one, Tie Your Laces.
- A moving belt is a perfect illusion artist. Therefore, before getting on a treadmill, ensure it is off.
- While working out on a treadmill, avoid multitasking. This machine is for you to run and shed kilos. Don't ruin its motive with kinds of stuff unrelated to your workout.
- Before getting on it, check the settings of your treadmill. Ensure the machine is set at zero, and doesn't start moving at a speed you weren't expecting, or inclines to an angle you weren't aware of.
- Focus on what's ahead of you. Don't distract yourself with anything and just, focus on running while looking straight.
How Much Weight Can You Lose on a Treadmill in a Week?
Hit the treadmill, that’s the least you must do to start losing weight. Though treadmills help you lose calories, you mustn’t replace the calorie loss created by treadmills with extra calorie intake in the form of food.
You can lose up to 1 to 2 pounds in a week. However, you need to create a calorie deficiency of 500 to 1000 calories per day for this weight loss scheme to activate. Creating a perfect blend of treadmill activities and reduced calorie intake can help you do so.
How Long Should You Work Out on the Treadmill to Lose Weight?
These days, there is a well-known saying which goes in this way, "Eat less, move more, shed more". It has been estimated that an average person covers a mile in about 2,000 steps and ultimately, loses 100 calories. Therefore, to lose a pound in a week, which accounts for 3,500 calories, you must burn 500 calories per day. Consequently, you need to take 10,000 steps per day or, walk five miles every day.
This duration of your treadmill workout depends on which one you are doing, HIIT or steady-state. The former one has already been discussed in the above content. Let’s move to the steady-state workout.
When it comes to the comparison between the duration of both workouts, steady-state workouts are comparatively longer. For this workout, you can try out light jogging, which is a moderate-intensity workout for 30 minutes. Or, a low-intensity walk of 40 minutes is also beneficial. At any rate, steady-state workouts are the best to build your aerobic capacity.
Although the above two recommendations are quite good, the speed and time of your treadmill workout should always be based on your current fitness level. You can start with the steady-state workouts at first. Try not to lose your form while maintaining a speed for at least 20 minutes. Choose a pace which makes you feel challenged but, doesn’t bring you to the verge of falling off the machine or losing your balance.
After getting acquainted with the treadmill and increasing your speed by a bit, you can start with a more challenging one, the HIIT workouts.
Workouts for Beginner, Intermediate and Advanced Learners
Have a look at the following treadmill workouts that several skilled trainers have properly formulated to suit beginners, intermediate as well as advanced learners.
- For the Ones Just Starting or in the Mood for a Lighter Workout
It is a 40-minute treadmill workout which flaunts the perfect mix of walking and running. It increases your heart rate and helps you effectively lose weight.
Set the inclination at 1%, which is going to remain the same for the next 40 minutes too. For the first five minutes, walk at 3mph. In this workout, there are 11 sessions of different durations. When you hit the second session that lasts for five minutes, increase your speed to 3.5 mph. The third, fourth and fifth sessions last for 2, 4 and 2 minutes respectively. For each of this trio, you need to maintain a pace of 5.5, 3.5 and 5.5 mph respectively.
The next five sections last for 4, 2, 4, 2 and 5 minutes respectively. Try to maintain a pace of 3.5, 5.8, 3.5, 5.8 and 3.5 mph respectively in these sections. At last, complete the final five minutes with a constant speed of 5 minutes.
- For the Comfortable Ones
This workout isn't all about walking, it lets you jog as well. It lasts for 60 minutes and is popular among the lower-impact exercises. Not just the ones comfortable with treadmills, but the mere beginners too find this workout great. At any rate, interval treadmill training plans aren’t just effective, they also keep you less bored while working out indoors for long.
With this treadmill workout, which has a great mix of brisk walking and slow jogging, you will lose just over 300 calories (based on a 130-pound woman
- For the Well-Acquainted Ones
Once you have got yourself well-acquainted with the treadmill, try out this challenging 20-minute treadmill workout plan. It isn’t just any ordinary under 30-minute workout routine, this plan helps you lose weight effectively as well.
The warmup session lasts for 3 minutes in which you have to maintain a pace of 3.8 mph. The next seven sessions last for two minutes each. Maintain a speed of 4.3, 4.8, 5, 5.8, 5, 4.8 and 4.5 mph respectively in the seven sessions. At last, cover the last three minutes of this workout with a uniform speed of 3 mph.
How to Effectively Combine Exercise and Diet?
The best way to shed pounds isn't by starving yourself. Instead, choose a better combination of regular exercise and the right diet at the right time.
How does Eating Before your Exercises Help You Out?
Plenty of researches say that it isn't necessary if you exercise with an empty stomach or not. The amount of fat you lose remains the same in both. However, if you constantly exercise on an empty stomach, you might trigger muscle loss too.
Try out the following pre-workout meals. They have the chosen ingredients which won’t let your energy bar go down.
- ¼ cup of apple and walnuts
- 2 tablespoons of almond butter with banana/apple
- 6 ounces of Greek yoghurt with ¼ cup of trail mix
- Brown rice and black beans of ½ cup each
How to Refuel Oneself After a Workout?
Glycogen is the fuel stored in your muscles. At the end of your workout, your muscles lose the stored glycogen and thus, get broke. For a better replenishment, you can eat or drink something which has a promising mix of proteins and carbohydrates, after 30-minutes to an hour of your workout.
Try out the following post-workout meals which help you accelerate your recovery and get the best out of your sweaty exercises.
- 4 ounces of grilled chicken with 1 cup of steamed or sautéed veggies
- ¼ cup of pecans, 1 cup of blackberries and 1 cup of Quinoa bowl
- ½ cup of salad with roasted chickpeas, along with vinegar and light olive oil
- Brown rice and burrito with beans of ½ cup each, along with salsa and 2 tablespoons of guacamole
What to Do After Successfully Losing Weight?
The journey doesn’t end with your perfect weight. To keep the kilos off, you need to manage your lifestyle.
- Don’t keep your guards down, work out.
- Start counting fibres instead of calories.
- Keep yourself hydrated.
- Don’t set off on a journey to lose all the fat at once.
- Increase the amount of protein in your diet.
- Stay away from sugar.
- Your last meal of the day must be the smallest one.
Several treadmills display the calories burnt. To increase its accuracy, you need to put in your data truthfully. This data includes your weight (with your clothes and shoes as well!). The greater the weight, the greater the number of calories you will burn. However, if the treadmill doesn’t ask you for your weight, the figure it displays isn't accurate.
Moreover, if the treadmill asks you for your weight only, then it calculates the number of calories burnt from your weight, speed, distance and inclination. This machine doesn’t take your exercise intensity and stride length into account. At any rate, a shorter stride helps you lose more calories.
A moving belt and reduced wind resistance give treadmills an edge over outdoor running, as they make running on them easy. The entire content of this article is meant to support you on your journey