Shed Pounds Effortlessly: Know How to Lose Weight with Treadmills
Weight loss could be an easy task if it takes the advantage of gym equipment.
Studies found that people are addressed that they mostly prefer the method for weight loss with a subscription to the gym.
They are generally the younger generation who take a subscription to the gym. If you came here to know, which equipment is reliable for both younger and older personalities for weight loss. that is of course treadmill.
The treadmill is a very effective way of losing weight. Treadmills are basically aerobic exercise machines.
This equipment can help you achieve your goals while also maintaining your cardio health.
It makes your fitness journey much easier. You can always adjust the speed and workout at intervals while you have your headsets on with your favorite jam playing.
It’s going to help you lose weight faster than in other ways. So, it’s true that the treadmill workout would be both, an effective and fun exercise experience for you.
The benefits of a treadmill workout go beyond what you know. Here you will find a list of such merits that you gain from it.
You can use the treadmill to your schedule and your convenience, there is not much hassle to get started with it. Even while binge-watching your favorite movies or web series.
The treadmill has handrails, which are ideal for your own safety reasons. It is all about running and hard and fast. This will increase the level of heart pumping and lead to better oxygenation throughout your body.
Therefore, it is an essential cardio workout and will help you avoid all sorts of heart diseases and other related health issues arising from unhealthy practices.
You will be able to improve your sleep quality and your brain’s functioning. Since treadmills are easily available at almost every gym, it has become an accessible option for fitness freaks.
Moreover, if you are not the gym kind of person and would rather stay and work out at home, it is still going to be an easy deal for you.
Now let’s get into the essentials for treadmill weight loss while laying out some plans and tips for your workout schedule. (1)
- High-Intensity Interval Training (HIIT)
This one majorly includes different or alternative sets of highly intensified workouts. And once you are done with your sets you can take a break to relax.
A study was conducted in the year 2017, that explains how HIIT workouts can help a person reduce their weight and burn off calories in a much shorter duration than other means of weight loss.
You can work fast for a short phase and then relax for a bit between your high-intensity alternative working-out sets. This will speed up your weight loss journey.
Moreover, once you are done with your HIIT routine, your body will shift back to its natural resting position. And this will happen when the body metabolizes fat for energy.
Now let’s get into the part where we state How to go about it?
First, you need to set the treadmill to make sure it’s flat. Then you can start walking at 2 mph for a period of 5 minutes to warm up. Make sure you run at your maximum speed for about 30 seconds.
Walk after and faster for about 60 seconds. You need to keep repeating this same process 5 to 10 times.
Later you need a way of walking at some 2.5 mph for 6 to 7 minutes to calm your body for a while.
If you are looking for an even more advanced workout session, then you can opt for a substitute between jogging and running.
To make it more intensified you can also add more minutes to your high-intensity sets.
Usually, the rest intervals are twice as long as your workout sessions. (2)
- Switch Up Your Routine
There are many strategies for treadmill weight loss and one amongst many is to switch up your routine workout sessions.
Every day when you practice a different workout there are more chances of making it effective.
It also ensures a reduced risk of injury. Sometimes, when you are doing the same kind of sets every day then it might increase the tension in your joints, and it can do more harm than good.
You might as well keep putting more pressure on your joints in the name of a heavy and intense workout.
Also, to see better results in a relatively short period you can resort to such different routines of workouts to achieve your goals faster.
Not to mention, you might get too bored with repeating the same exercises every day, so it is a very effective way of preventing boredom.
There are more chances for you to stick to your routine if you mix up your exercises. For example, you can have different treadmill workouts that you can perform into a more balanced routine:
On Sunday you can relax and go for a leisure walk, or maybe simple stretching practices.
On Monday you can schedule running on a treadmill for a HIIT routine for 15 to 20 minutes
On Tuesday you can enjoy a light treadmill jog.
On Wednesday you can again give yourself a leisure break.
On Thursday again just a brief treadmill jog
On Friday you can again switch back to your treadmill HIIT routine for 15 to 30 minutes
On Saturday you can engage in some jogging or lift running.
- You Can Add Hills to Your Workout Plans
It is essential to challenge your body to go beyond its comfort zone to attain your goal.
You can do this by walking briskly or by jogging at an incline. This will help you burn plenty of calories because your body will be working harder than it usually does.
This will also assist to make your muscles stronger and would lead to lean muscles.
This way you can lose weight faster as muscles burn more calories than fat.
If you are interested in a workout on an incline, then you can try this treadmill procedure:
You can set your treadmill to flat.
Then you may start walking at 2 mph for about 5 minutes and warm up your body. (3)
Then set the incline to 1 percent. Begin Jogging at 4 to 6 mph for around 1 minute. Increase the incline by 1 per cent every minute. Repeat the same process until you reach an 8 to 10 per cent incline. Then later decrease the incline by 1 per cent every minute.
Keep the same process on repeat until you’re at a 0 to 1 per cent incline.
Then walk at 2 mph for 5 minutes to relax your body and give yourself a break.
Usually, 4 to 6 mph is the average speed of jogging. Then according to your convenience, you can add more minutes to make your workout sessions more intense.
If you want a little easier version, then you can increase the inclination by 1 per cent respectively minute. Recurrence until you have touched around 6 per cent slope, then work in the opposite slope.
This was all about how it is beneficial for weight loss. but more benefits go beyond losing weight. It is also a very effective cardio activity.
A treadmill workout may also help:
- To improve your endurance power
- It helps in controlling your blood sugar levels
- It also increases HDL (good) cholesterol levels
- Enhances your memory and cognition
- It offers protection against Alzheimer’s
- It promotes healthier skin
- Helps in strengthening your muscles
- Helps in decreasing fatigue levels
- Decrease joint stiffness
- Helps in relieving stress and reducing anxiety
- It ensures better sleep quality
- It increases your energy levels
- Helps boost your immune system
Wrap Up
It is also a form of cardio workout. The use of a treadmill is a great way through which you can burn calories and shed off some pounds.
But it is always better to start your treadmill workout after talking to a certified personal trainer.
They can guide you and work with you while also providing a customized treadmill weight-loss procedure for your benefit. (4)
To ensure better results, you can do both strength training and working out on treadmills.
When combined together, they can assist you to reduce your weight and improve your overall health.
Even if you have never been to a gym or you are not someone who is too much into working out, you can still start with it. Make sure to consult your doctor before you start your fitness journey.
