Losing weight on a treadmill – reviews, calories
As a means for weight loss many people choose running. It not only helps you shed pounds, but also has a restorative effect on the body, strengthens the cardiovascular system and lungs, increases stamina, improves metabolism. However, not all and not always get to run in the Park or at the stadium – in the winter especially not run, and the matching Jogging paths nearby may not be. Treadmill – a great replacement for running on the street. We will tell you about how to set up your weight loss on a treadmill.
Use treadmill for weight loss, as with any aerobic activities (practice-related palpitations), is effective for a sufficient duration of training not less than 20 minutes. The optimal workout time – 40 minutes or even an hour. During this time, you will burn 300 to 700 calories on the treadmill. Such training can lead to intense burning of calories, but it is better to combine them with other types of load – for example, with strength training to not only lose weight but also to shape a beautiful muscular relief. And, of course, losing weight on a treadmill wise to combined with proper diet and regime – get enough sleep, go to sleep and Wake up at the same time, rationally eat, drink plenty of fluids.
In order to lose weight on a treadmill to be effective, you need to determine the optimal heart rate for you during your workout. The method of calculation of the pulse, to know how to lose weight on treadmill, easy – 220 subtract your age and maximum heart rate value. During exercise you need to keep the heart rate on the value of 65-85% of your maximum. This will be effective your heart rate whilst training. For example, if you are 40 years of age, effective heart rate for you will be 117-153 beats per minute. However, if your physical form is very weak, hold and lower bounds of effective heart rate – exercise intensity should increase gradually. This technique is suitable for people older than 20 years, because at a younger age unnecessarily heavy load on the heart to apply it is undesirable, therefore, to exceed the value of 140 beats per minute for a young body is not recommended. In General, the cardio is most important – not the intensity of exercise and its duration.
The recommended frequency of lessons for weight loss on the treadmill 3 times a week. Eventually, when you feel that such frequency is not enough for you, you can start to practice every day. To increase the intensity of your exercise can also, changing the treadmill – increasing the resistance or increasing the incline. To increase the intensity of your workout, you can use the weights for arms and legs, as well as to alternate running on the treadmill with strength training at a high tempo (pushups, squats, crunches) – then you’ll have a full interval training. But don’t go overboard – overloading anyone is not going to benefit; if you overdo it, you just provide yourself the weakness in the rest of the day and pain in the muscles, which will prevent you to perform the following exercise with sufficient efficiency.
Start your workout with a warm-up – first walking, then fast walking, then Jogging, and so on. Let the body get into the rhythm gradually, no need to load immediately sprint running.
More effective for weight loss on a treadmill is interval running is this technique of workout when you don’t run for 40 minutes at the same speed, and change the running speed, then accelerating, then slowing down.
The best time to workout on the treadmill – first half of the day.
For an hour or two before exercise is recommended to eat foods rich in carbohydrates, but not to eat. Fits a small Cup of cereal or a couple of fruits. You should eat about 60 grams of carbs – they will give you the necessary energy for the workout and will ensure that your muscles during strength exercises, and during the training, the calories will burn completely.
After a workout does not need to tightly eat – if there’s still a long day, and you need energy, eat an Apple or a pear and drink kefir, which will give the protein to restore your muscles.
Losing weight on a treadmill are not allowed to everyone – and there are contraindications, such as:
congenital or acquired heart disease;
acute illness and exacerbation of chronic diseases;
thrombophlebitis of the lower limbs;
a heart rhythm disorder;
pulmonary heart disease;
bronchial asthma with frequent attacks;
osteochondrosis (many forms);
dysfunction of the joints.
Burning calories on a treadmill
Many of the tracks have a built-in calorie counter that calculates how many calories on the treadmill you’ve burned. However, these computers tend to overestimate the number of calories burned on a treadmill, keep this in mind. The consumption of calories on a treadmill depends on your individual circumstances – age, physical fitness, height, weight, individual metabolism, etc., on average, brisk walk for an hour burned 200-300 calories. Intense running allows you to burn 400-500 calories per hour, running as high intensity is 600-800 calories per hour. During weight loss on a treadmill it is important enough to drink – first, the sweat will be pouring streams, and water loss will need to reimburse, and secondly, a sufficiently high level of metabolism will not be supported if the body is dehydrated. Water is essential for all chemical reactions, it delivers nutrients and oxygen to the cells of our body, therefore the importance of adequate drinking cannot be downplayed.
Reviews about treadmill for weight loss
Among the reviews and tips, how to lose weight on a treadmill, there are completely different, which once again proves that the effectiveness of treadmill weight loss is different for everyone and depends on individual to individual. On average, reviews on treadmill for weight loss, those who held all the major recommendations ( regularity and duration of the training, the combination of weight loss on a treadmill with power loads and proper diet ), note that their extra pounds went steadily, and overall health better. Basic mistakes when on the treadmill – low duration of exercise, lack of intensity, lack of proper diet. Also, review on a treadmill to lose weight, be more effective interval training on the track, simulating the cross-country running, with a change of speed and mode of the track (resistance, tilt, acceleration). Such trainings have a positive effect not only on your figure, but also on the heart and respiration, as well as endurance training.