How to use a treadmill for weight loss. Weight Loss Workout

Date of: 11.10.2019

A treadmill will be a great solution for beginners in sports and fans of intense loads. The main advantage of this simulator is its ease of installation. It is enough to allocate a little free space in your house or apartment, and you can carry out the training plan at any convenient time.

However, those who are trying their hand at this activity are wondering how much you need to walk on the treadmill and what is useful. There is no single answer, because you need to consider various factors.

How useful is a treadmill?

Motor activity brings undeniable benefits to the body. Some people prefer to purchase inexpensive Nordic walking poles, while others are more comfortable doing the treadmill.

This simulator stimulates the work of the heart and blood vessels, increases the ability to tolerate high loads. As a result, blood pressure returns to normal, excess calories are burned, muscles are strengthened and mood is improved.

The most relevant question for many remains the question of how much you need to walk on a treadmill in order to lose weight. Indeed, overweight brings a lot of inconvenience and causes various disorders in the body. For example, shortness of breath appears, the load on the heart and other systems increases.

How to determine the duration of classes?

In order for the simulator to bring a positive result, you need to know how much you need to walk on a treadmill at least. In general, it is recommended that you practice five times a week. Only then can you see the results of your efforts.

The duration of each workout may vary, but should not be reduced to 30 minutes. Then the effect will be most pronounced.

First you need to configure the simulator. If you are going to run, then the speed of rotation of the canvas should be from 10 km / h.

The duration of classes also depends on the effect that must be achieved. How long does it take to walk on a treadmill to lose weight? In addition to the standard 30 minutes per day, periodically increase the time of training. Once a week, the lesson should be extended to one hour, and twice a week - up to 45 minutes.

To achieve the best result in losing weight, you can combine several types of activities. For example, you can go to the pool or purchase Scandinavian sticks KV + Adula (here is the description). KV + Adula fits perfectly in a suitcase or backpack, so they are the choice of many. So the load on the muscles will alternate, and excess weight will go much faster.

How to work with a treadmill?

It is not enough to know how much you need to walk on a treadmill per day. It is important to follow certain rules that will benefit the body:

Training should begin with a small charge. This will help you to properly tune and prepare your muscles for exertion.
Systematic training will help strengthen the body and lose weight.
Start with small loads. It is better for beginners to engage in low speed for a certain period of time. Try to walk quickly along the track, and only then move on to running loads.
The best time to exercise is the morning when more calories are burned. In addition, a jog will help you cheer up before the start of the day.
You need to run along the track with a straight back, and put your foot on the heel, then rolling on the toe.
Drink more water. During classes, you can drink a little four times an hour to make up for the lack of fluid.
Before you stop the load, you must slow down and walk a little.

With the right organization of classes, a treadmill will bring undeniable benefits to the body. As a result, you will increase stamina and be able to lose weight.

Walking on a treadmill has many advantages. It helps to develop endurance, improves metabolic processes, eliminates excess fat. Fast walking on the resulting effect is comparable to working on an ellipsoidal simulator, or long. But, if we consider this load option from a physical and psychological point of view, it is much easier for beginner athletes, it helps to gradually develop good physical shape and develop sports skills. What else is useful for walking? Let us further consider the features of this type of cardio load, its benefits and training options.

What muscles work?

Walking on a treadmill contributes to the harmonious and versatile development of the body. Like running, walking affects all skeletal muscle groups:

Muscles of the legs. The load is obtained by the gluteal, calf and thigh muscles.
The muscles of the shoulder girdle. Brisk walking involves the shoulder girdle during rhythmic hand movements.
The cardiovascular system. Aerobic exercise supports the tone of the heart, blood vessels, trains the respiratory system. Smooth vascular fibers, cardiac muscle also receive a load.
Intercostal and abs forming muscles. Their participation in walking is indirect, but respiratory movements are provided at their expense.

It is impossible to unequivocally answer the question of which muscles work when walking on a treadmill. Of course, you should not expect the development of biceps from a walk. However, regular cardio training is the key to a taut figure and elastic muscles. Walking at a sports pace is indispensable if the goal of training is to “dry” the body. This load option provides a more efficient work of the body, and not its individual sections. For the formation of an athletic relief and muscle development, other simulators are intended, for example, complexes with weights and free weights.

Why is walking useful?

The benefits of walking on a treadmill are obvious. Improving blood circulation and, as a result, increased body tone in general, helps in the formation of strong immunity and stress resistance. In addition, walking on a treadmill contributes to weight loss. An hour of work on the simulator (at a moderate pace) allows you to effectively burn about 300 calories.

Regular inclusion of cardio workouts in your workout plan speeds up your metabolism. And this is immediately a double blow to extra pounds due to:

faster disposal of accumulated fat;
a set of high-quality muscle mass without subcutaneous fat.

The benefits of walking include the development of endurance. And this is a mandatory attribute for crossfit, classic strength training, bodybuilding, martial arts, cycling and swimming.

Treadmill walking is ideal for weight loss. Among athletes, such a training is called "drying" the body. It is also an effective cardio training for developing endurance. Its beneficial effect on the body as a whole is expressed in improving blood circulation without an undesirable load on the knee joints.

Anyone with knee problems. These are injuries and chronic diseases. Walking on a treadmill allows you to maintain a stable physical shape without aggravating the condition of the knees.
To everyone who is just starting to master training in the gym and picks up a personal set of exercises. Walking is an excellent cardio load for endurance.
To all athletes who suffer from hypertension. Interval walking allows you to keep the pulse while walking on a treadmill within 115-130 beats per minute.
To everyone who has just recently got rid of the addiction - smoking, whose respiratory system is not able to withstand intense stress. Regular walking for a month will forget about shortness of breath. Provides normalization of the heart and blood vessels, the necessary oxygen supply to muscle cells. That will allow in the future to switch to full-fledged training in the gym.

Efficient Walking Rules

Walking on a treadmill will bring maximum benefit if you properly organize your workouts and make them regular. The five rules for effective cardio are listed in the table.

No. p / p	The rule	Rule description
1	Thorough workout	Helps to avoid injuries and muscle strain, increase the effectiveness of the workout will help a thorough warm-up of the knees, joints of the leg before it starts. Remember to stretch your quadriceps and calf muscles.
2	Drinking mode	Intensive sweating during a quick walk on a treadmill provokes a violation of salt balance. Avoid this by drinking enough water in shallow sips during cardio loading.
3	Constant stride length	Steps of the same length during training are the key to a uniform pace and effective load.
4	The final hitch	It is recommended to complete the training by walking at a walking pace (at least 10-20 minutes). This is the time of fat-burning (metabolic) processes in the body that occur due to increased heart rate.
5	Determining the optimal training duration	From a scientific point of view, lipolytic processes at full power begin in the body only after 40 minutes of training. However, cadio lasting more than 80 minutes leads to the breakdown of muscle tissue. The optimal walking time on a treadmill for burning fat is 60 minutes.

How to lose weight by walking?

The process of breaking down fat and losing weight while walking fast on a treadmill is by no means a myth. Knowledge of physiology and technical aspects allows you to make training as effective as possible. Let's consider them in more detail.

First, the effectiveness and productivity of a weight loss treadmill program depends on the choice of time of day for training. An ideal option for enhancing fat loss is the morning before eating. Why so? In the morning, catabolic processes dominate the body. The level of glycogen in the liver and muscles is minimal. Therefore, the main source of energy is subcutaneous (visceral) fat. It is actively consumed by the body during the morning exercise on an empty stomach.
Secondly, it is recommended to include walking in the training program after strength (functional) training. Cardio loading of medium intensity increases calorie consumption, which provides an increased fat burning effect.
Thirdly, the effectiveness of classes depends on their regularity. The optimal number of workouts per week, if other loads are not provided, is 4-5 lessons. If you are a supporter of strength training and weight training, include walking on a treadmill less often (2-3 times a week).

Another secret to effective treadmill training is diversity. The increase in endurance, the formation of reserves of the respiratory system contributes to the alternation of walking at a fast pace with running. An excellent training option is interval walking (alternately at a fast pace, walking step). You can increase the load by preferring walking with a slope on the treadmill. Choose from the options listed the one that is right for you. Regular exercise in walking allows you to lose weight, and also not gain it in the future. By adjusting two parameters: the angle of the track, the speed of movement, you can adapt the training for yourself.

To achieve perfect physical fitness, walking on a treadmill is combined with proper nutrition. Gradual weight loss with this approach will give the desired and most importantly stable results.

Training program

How to create an effective interval training for beginners and intermediate athletes? How to alternate walking speed? Exemplary training options are shown in the table below. The training scheme is repeated 3-4 times in one session, so that the total duration of the cardio load is 60 minutes.

Level training	Duration of walking (in minutes)	Walking speed (in km / h)
Elementary	10	5-6
	4	8-9
	2	10-11
Average	5	3-4
	5	6
	5	8
	5	10

In addition to alternating walking at a fast pace and walking pace, increasing the energy consumption will help change the angle of the tape. Walking uphill on a treadmill with low-intensity walking in this case alternates with walking at a more intense pace on a more even surface.

An advanced training option is walking on a treadmill using weighting agents. Their use significantly increases the load, but as a more difficult stage of training on the simulator, not everyone is suitable. This option of cardio loading is ideal for young people whose goal is to strengthen muscles and lose weight in a short period of time. The selection of weighting materials should take into account the current physical form. Increasing the load on the muscles and joints requires a careful and gradual increase in weight of the weighting agent. It is not recommended to practice such training more often 3-4 times a week, so that the muscles have time to fully recover and relax.

1 8797 1 year ago

Whoever says anything about the benefits of weight loss diets, physical activity is always the basis of exercise. In this case, the emphasis should not be on strength exercises, but on running on a treadmill for weight loss. Today, a treadmill and a long walk are the basis for a perfect figure. No wonder it is used by professional athletes.

Cardio Basics

The most effective cardio workout for weight loss is running on a treadmill, as the basis for weight loss is a calorie deficit. It can be achieved in several ways:

Reducing caloric intake. All diets for weight loss are based on this principle.
An increase in the number of meals. In this case, the body begins to produce energy more efficiently, accelerating the metabolism.
Increase in loads.Due to any muscle activity, the same deficit is created.

Still dwell on the basic principles. To increase the effectiveness of weight loss exercises, you need to adhere to a certain heart rate. How to count it? Everything is very simple. We take the maximum pulse (220), subtract the age from it and make an adjustment for the gender of the student (+5 strokes for men, -5 strokes for women). This is the maximum allowable heart rate. Fat burning (the process when the body begins to heat triglycerides to obtain energy) occurs when the pulse is within 65-75% of the maximum. That is, we will carry out simple calculations.

Example: for a woman 30 years old weighing 70 kilograms. The optimal heart rate is (220-30-5) * 0.65; (220-30-5) * 0.75. that is, it will fluctuate between 125-135 beats per minute. In this case, every hour of running can burn up to 5 kilocalories per kilogram of body. That is about 300 kilocalories.

Why 300, not 350? Everything is very simple. When calculating the weight, not the total weight is used, but the fat mass is subtracted. That is, we believe that 10 kilograms is the extra weight that you need to get rid of.

Running and figure

When trying to burn extra pounds by cutting food, you need to take into account many points that are often incorrectly taken into account in classical diets. That is why running on a treadmill is better for losing weight than strict diets. These points that are important to pay attention to when trying to lose weight are listed below:

a combination of proteins and carbohydrates;
the presence of omega 3 fats;
the correct calculation of calorie content;
fiber and vitamin intake;
distinguish carbohydrates according to the rate of absorption and glycemic load.

And even in this case, the body, most likely, at first it will begin to burn not fat cells, but protein ones. Which will result in:

deterioration of the skin and hair - the ends are split, the skin looks flabby;
deterioration of the joints and ligaments - they are simply dried, which increases the risk of injury;
muscle volume reduction - instead of elastic priests and breasts, you will have saggy legs and arms. And the “orange peel” will not go anywhere.

What happens during exercise? In particular, when running. At first, until the body is accustomed to constant cardio loads, resources are optimized. The expansion of the heart muscle and muscles of the legs. Due to this, the protein component increases. Therefore, after the first week, the weight may increase by 200-400 grams. After that, glycogen in the muscles begins to accumulate (another + 0.5-1 kg of weight). At the same time, the main working muscles, calves and buttocks will tighten visually in the figure. As a result, after a week of running, and even in combination with the gym, the weight, instead of falling, will begin to increase. Because of what, many frightened by “overwhelming” will abandon this matter (we are talking exclusively about ladies).

After that, when the basic systems of the body are ready, the burning of fat will begin, the calculation of which was carried out earlier. Further, when creating a moderate calorie deficit (not more than 10% of the consumption rate), every day you can lose 50-80 grams of adipose tissue. And this is up to 3 kilograms per month.

Naturally, if you take pure weight loss, you can add those kilograms that will leave with:

a decrease in the amount of salts;
a decrease in water in the epidermis;
a decrease in slagging (due to an increase in metabolism).

Correctly combining balanced proper nutrition, heavy anaerobic exercise and running on the track, you can accelerate the results of weight loss by 2-3 times.

How to do

To begin with, it is worth saying the following to diet lovers: of course, in the short term, diets will give a greater effect. But, most likely, the weight will return immediately with its end, and it will return in the reverse order, first fat, then protein. But still running on a treadmill gives great results for weight loss. Globally, there are two basic techniques for practicing on a track:

prolonged run;
interval loads.

About the principle of prolonged running (with the calculation of the pulse and the duration with the correct calculation of calories), everything is clear. It is enough to choose a suitable exercise (walking, running, walking with inclines) and keep a suitable pace.

As for running on a treadmill for speed, here everything works according to similar principles. The main difference is the presence of an intense (sprint phase) and a resting phase.

Sprint phase - running at the highest possible speed up to 300 meters. In this case, you need to monitor the pulse so that it does not exceed the maximum allowable mark (so as not to harm the heart muscle), usually takes up to 120 seconds.

Rest phase -the time required to restore muscle function. It is at this time that the body begins to actively heat fatty tissue and fluid in order to generate the necessary energy for the next phase. The approximate speed should be such that the pulse does not exceed 55% of the maximum allowable (80-90). The rest phase should be approximately 300-500 seconds.

For one approach, you need to use up to 5 laps of interval loads.

But what to use for weight loss?

Walking

Oddly enough, the first exercise on the treadmill is walking. Even with her, you can develop a suitable pulse, but:

maximum intensity for a trained body is limited;

it takes more time to accelerate and slow down the heart muscle.

Who is it for? Mostly for beginner athletes and obese people.

How to walk?

set a suitable speed on the track (5-8 km per hour);
keep up the pace - for 40-60 minutes.

That’s the whole secret.

Walking can be used:

as a workout before;
as calorie burning for people who will be able to speed up the pulse;
as a general workout before training.

Run

Running on a treadmill for beginners is an ideal exercise. It combines:

the possibility of controlled high-intensity load;
easy monitoring of the state of the pulse;
simplicity in the technique of running itself;
development of quadriceps, femoral, gluteal and calf muscles.

The running technique is extremely simple:

set the appropriate speed on the track (8+ km per hour);
set a positive angle (up to 5 degrees);
run at a pace for 60-120 minutes.

Why over 60 minutes?Even with the right pulse, intensive fat burning only begins after the 40th minute of training. Why? Because before that, the body, in conditions of oxygen abundance, burns glycogen, which is in the muscles. But no need to worry, since glycogen stores are restored within 48 hours after training. That is why running is prescribed at the end of strength training.

Incline walking

Walking with a slope, as well as running with a slope, allow you to combine the benefits of aerobic exercise with anaerobic. Due to the large slope (up to 30 degrees), the load on the cyprinid and calf muscles increases significantly. In addition, it is comparable to running uphill. Designed for experienced athleteswho do not want or cannot increase the speed of running, but at the same time, their heart muscle is so trained that standard running does not allow to accelerate it to the required 120-130 strokes.

Harm and contraindications

Unfortunately, such an intense exercise as running has its negative aspects. Firstly, it is a big load on the joints, which increases with weight. That is why it is contraindicated for athletes weighing more than 80 kilograms, since there is a risk of abrasion of the joints into powder, which reduces the effectiveness of running for weight loss to zero. In addition, many do not take into account the need to use a heart rate monitor, focusing on their own feelings. This is very dangerous, especially when using interval training.

When operating in maximum mode, there is a high risk of exceeding the maximum allowable pulse. What does this threaten? In this case, the harm from running on a treadmill far exceeds the benefit. The heart receives microtrauma, like any other muscle. But, unlike other muscles, such injuries are not overgrown with muscle tissue, capable of contracting, but with connective tissue. This leads to an increase in heart mass and a weakening of muscle contractions. That is, the heart becomes larger, but its useful volume decreases. In addition, during contraction, it should pump damaged areas with blood, which complicates its functioning.

Programs

Consider the main running programs and its use in general training:

The name of the program	Running is time	Training type	Benefit / harm
Warm up	10-15 minutes	Solid (Low Intensity)	Helps warm the heart muscle, increases the effectiveness of anaerobic exercises
Slimming classic	40-60 minutes	Medium intensity (heart rate 65-75%)	Classic weight loss - up to 3 kilograms of adipose tissue per month
Weight Loss (Beginners)	40-60 minutes	Low intensity (walking)	Preparing the body for the upcoming loads - up to 1.5 kilograms of adipose tissue per month
Weight Loss - Marathon	120-180 minutes	With a gradual decrease in speed (focus on heart rate indicators)	Slimming works intensively, simultaneously burns part of the muscle tissue. Recommended for fat athletes with a high fat content.
Weight Loss - Intensive	2 + 5 minutes lap	High-intensity running (80-90% of pulse) 2 minutes - low-intensity (45-55%) 5 minutes	The most effective program for burning exclusively fat, helps to develop speed, suitable only for experienced athletes

Conclusion

If we consider the reviews about running on a treadmill and its benefits for losing weight, then among all patients (who has been involved in more than 3 days), the results are obvious. No wonder it has been used for decades. For people with problematic joints, elliptical trainers are recommended that allow you to achieve the same heart rate.

But most importantly - do not forget: no matter how much you want to lose weight, you should not run to the scales immediately after the end of the run. All that you note is a decrease in the amount of fluid. And do not worry if, after the first month of classes, the weight has only increased. It is possible that the body adapts to increased loads, increasing muscle mass.

Use a warm-up run at the beginning of your workouts, and if your goal is to lose weight, add 60 minutes at the end of your workout. You will not only lose weight, but also greatly develop endurance, improve your health, and your heart will say thanks, and will be able to tap for a few years longer.

Interval running - designed exclusively for experienced athletes whose task is not so much to lose weight as to dry out with minimal loss of muscle mass. It must be clearly controlled. And even in this case, no one guarantees the absence of microtrauma of the heart. Therefore, remember this when you want to get a prominent figure as quickly as possible. Is the game worth the candle?

Often, when buying a simulator, women want to know how to lose weight on a treadmill in the shortest amount of time. Not everyone has the opportunity to run in the mornings at the nearest stadium, but using the simulator in the next room seems to be an easy and simple way to achieve a beautiful figure. But the right classes on it can be done if you know some features.

Walking and running at different speeds speed up the processes in the body. The cardiovascular system is trained, posture is improved, calories are burned, the muscles of the back, legs and even the shoulder girdle are strengthened. It is not necessary to strengthen the heart muscle by a quick run if there are problems such as hypertension or severe tachycardia. The manufacturers of treadmills took this into account and created on some of them the function of walking walking - 5 km per hour.

Standard treadmills are not designed for a person weighing more than 115 kg, but powerful models exist: those whose weight is 130 kg, 150 kg and even 180 kg can work on them (though finding such a model in an ordinary sports store may not be easy, and the price will be much higher). If you try to save money and with a weight of 125 kg engage in a track designed for 115 kg, then it will either break immediately or its engine will last, but not for long.

An important parameter when choosing a track is engine power. It is peak and constant. For an athlete with a body weight of not more than 80 kg, the ideal power is 1.5 hp. A convenient minimum size of the canvas itself is 120 by 43 cm. The longer the length, the easier it will be to run.

Adjusting the speed and angle of inclination in automatic mode, different load modes - the characteristics of good track models.

One of the important parameters is the presence of a heart rate sensor. Even in a person with a strong body without pathologies during sports, the heart rate increases. And, if a girl read on women's forums how much to run on a treadmill in order to lose weight as soon as possible, and medical professional advice should not be, then excessive enthusiasm can lead to very sad consequences, and not bring the effect of losing weight.

Types of Treadmills

They are of the following types:

electric;
mechanical.

Electric tracks are more sparing because of their structure for joints. The canvas moves due to the operation of the motor. Running speed reaches 16 km / h. The peculiarity of the track is that the run is due to the movement of the canvas itself. When buying such a track, you need to pay attention to the covering of the track and the depreciation system.

When an athlete sets a specific program, the elevation angles and speed change. This simulates cross country running. The mini-computer calculates the distance that has already been traveled, as well as the number of calories burned. This helps to understand how to run properly in order to lose weight on a treadmill, that is, which programs are most suitable for a particular person.

On a mechanical track, the web moves under the influence of pushing it by the user. Because of this, the knees and spine experience an unnecessary additional load, which is quite harmful. Calories, heart rate and distance are also measured by computer. This type of track is much cheaper.

How to lose weight faster while jogging?

Undoubtedly, having purchased a simulator, the user wants to know how to exercise on the treadmill in order to lose weight. There are several basic principles to achieve the desired result.

Running is best done in the morning. This allows you to bring the figure into shape, and is also beneficial for the body. Breakfast should be at least an hour before your workout, light, rich in carbohydrates. Otherwise, the effect of classes will be practically zero. The next time you can eat only 1.5 hours after training. You need to drink in sufficient quantities.
Running on a treadmill for weight loss should occur at least every other day. The duration of each lesson is 30-60 minutes with interruptions (small). Every day it is advisable to run at the same time.
Before running, you need to warm up for 15 minutes (in the form of walking on a track). During the run, you must ensure that the posture is absolutely even. Slowing down the pace of exercise 10 minutes before the end is imperative so as not to harm the heart, blood vessels, and muscles.

How long to wait for the result?

Usually, to achieve a noticeable result, it will take 2-3 months of regular classes. About 700 calories are burned at a time. Naturally, it is necessary to eat right and observe a normal regimen, otherwise sports training will be wasted.

It is not necessary to choose strict diets. They are incompatible with jogging, no matter what friends recommend. Weight loss will occur, but organs and muscles will suffer. Nutrition should be rational, high in carbohydrates.

Fatty, fried and smoked must be excluded. It is advisable to stop being a vegetarian (if it was before). Meat (lean pork, beef, rabbit), dairy products (especially cottage cheese - 100 g per day) will help muscles to strengthen. Oversaturation with the same cottage cheese and meat is also detrimental - it’s not worth it to lean on. Vegetables and fruits are indispensable sources of all the necessary vitamins for jogging. When following these instructions, the result will be noticeable after 1 month.

Jogging meals

Water should be drunk daily 1.5-2 liters, as the body during sports requires more fluid. You can forget about sweets, but you need to drink tea with sugar. This is the only source of glucose without which neither the muscles nor the brain will work normally. Sugar in any other form is not absorbed, but contributes to an increase in body weight without any benefit to the body.

Diuretic drinks, bay leaf infusion and other products for weight loss (or rather, folk remedies) are relatively useful. It must be remembered that running is one of the most difficult sports exercises for the body, as it is easy to cause harm to health.

Having studied the reviews of those who have lost weight, you can understand that you can not do it on a treadmill without consulting a doctor (not a sports trainer!). The heart muscle is at risk if it has previously suffered myocarditis or other diseases. Therefore, it is also important to eat baked potatoes, dried apricots, raisins in the diet - indispensable helpers in the work of the heart.

Treadmill walking

Having learned how to walk on a treadmill in order to lose weight, you can lose weight fast enough with much lower risks than with jogging. The principles are almost the same:

regularity (preferably 7 days a week);
classes at the same time of the day;
the duration of the lesson is 45 minutes, and once a week - 60 minutes;
food intake - at least an hour before a workout and at least 1.5 hours after it.

Walking, like running, will help to cope with the problems of the figure. For people with health problems, this method is much better. Metabolic processes improve significantly, and the joints do not suffer.

Posture while walking should be perfect. Hands are bent at the elbows, the press is a little tense. It is recommended to breathe deeply through the nose. This increases the level of oxygen in the blood and improves other processes.

Speed \u200b\u200bshould alternate: either active walking, or quiet walking on a treadmill for weight loss - this will speed up the result and burning calories. It is advisable to choose a training program individually. You should know that in the process of walking, the load falls on a larger number of muscles than when running, and there are less risks of complications on the internal organs (primarily the female reproductive system).

Contraindications to classes

The first thing to find out when preparing to buy a treadmill is whether there are any contraindications to classes. Enthusiasm, in which important things such as medical consultation are easily forgotten, can end very badly - up to a stroke, a hypertensive crisis and serious problems with the female reproductive system, as well as kidneys and heart.

With any exacerbations and acute diseases, classes are contraindicated. This is especially true of the respiratory system and the heart. For example, bronchial asthma, angina pectoris, hypertension, insufficiency of the respiratory, cardiovascular system or renal are serious contraindications.

Heart defects are an absolute contraindication. Like pregnancy. After operations on the nasal passages, genitals, after childbirth, too, for 3-6 months (or longer, if the doctor recommends), running is also impossible.

Joint pathologies, osteochondrosis also belong to this group, although with osteochondrosis after a course of massage and a doctor’s consultation, walking on a treadmill is sometimes possible.

Even with good health, the pulse during training should be 55-65% of the maximum heart rate (220 minus age, and multiplied by 0.5 is 50% heart rate), not more! It is this heart rate that is the “fat burning” pulse.

To know how to lose weight on a treadmill without harm to health, you need to study the rules, contraindications and advice of doctors. Independence will lead to bad consequences.

Choosing a way to lose weight? Consider the treadmill! According to experts on a healthy lifestyle, this is an effective tool for weight loss. The great advantage of training is that you can practice them at any time of the year, regardless of the weather outside. So, this fall you can run to the figure of your dreams!

Overweight and obesity, besides self-doubt, can lead to serious consequences. Doctors and scientists never tire of repeating that everything “extra” that we carry on ourselves every day increases the risk of heart disease, diabetes, and stroke. That's why weight loss is the foundation of well-being and the path to a healthy and long life.

For people with a lot of extra pounds, a treadmill is a useful and universal means of losing weight. You can do it both at home and in the fitness center. But any vigorous activity should be preceded by a consultation with a doctor.

And remember: only trained "fighters" can run on the treadmill during the first training session, beginners will have to take their first steps at a leisurely pace!

Outdoor or treadmill activities: what to choose?

The treadmill has a lot of advantages. In addition to the simplest thing - convenience, there are positive aspects that I want to pay special attention to. The first and most important thing is the accuracy of the lessons. Being engaged in a “smart simulator”, you will be able to assess your speed, distance and the number of calories burned at each workout. But the benefits do not end there! You can plan your classes to get the parameters you need. It is no secret that the more efforts are made, the better the result.

In addition, the treadmill allows you to engage in multitasking mode. You can watch your favorite series, learn a foreign language and listen to your favorite music without distracting from training! And this is another plus, because many beginners quit training precisely because they seem boring to them!

Exercising on a treadmill for weight loss is not suitable for everyone. If you have joint problems, active training will only exacerbate the problem. Sooner or later, physical activity will bring pain. To protect your joints, you need to correctly choose shoes for classes and pay attention to the correct running technique. In some cases, it is better to prefer training on a rowing machine or an exercise bike.

At risk for weight loss “with consequences” are also people with a history of heart disease, high blood pressure, and tachycardia. With these problems, you can train exclusively in the company of an experienced trainer who will select the optimal load and sport.

Sneakers on the platform or with a flat sole are not suitable for jogging. Sports shoes should be with a good cushioning system.

Running is not such a healthy activity, as many people think. During running, especially on hard surfaces such as asphalt roads, you get shock loads on your knees and spine, and many residents of megalopolises already have joint problems. I had a case when a girl with scoliosis of the 2nd degree for a long time came to the gym and ran on the track for at least 50 minutes 3 times a week. I went up to her to ask what the choice of load was due to, to which she replied that she had a curvature of the spine, and the doctor forbade strength exercises, so she runs to keep fit. Fortunately, I was able to explain to her that by running she only aggravates the situation, and I proposed an alternative version of strength training, which does not harm the spine and at the same time helps to burn fat.

Soon, my ward reached new heights of fitness. By the way, her spine became smoother, which was later noted by the doctor.

For sports enthusiasts, I would recommend replacing running with intensive walking uphill or simulating climbing stairs, especially since modern fitness clubs are equipped with such functions. Remember, the main thing is the pulse zone in which you work. And joint health, of course.

If you can’t imagine life without running, pick up special shoes that soften the blows of the foot on the surface of the earth, and also examine the condition of your feet and, if necessary, order special insoles.

You can reel “circles” on a treadmill daily and not lose weight, and doing three times a week to show excellent results. What determines the success of the event? How to engage in order to see the desired value on the scales?

All your efforts on the popular simulator will be in vain if you do not adjust the diet and training regimen. This is the only way to burn fat and lose weight.

Menu for weight loss: An hour before the planned lesson should eat carbohydrate foods. The ideal option is cereal or fruit, vegetables. The optimal rate of carbohydrates for effective fat burning is contained in 4 tablespoons of porridge! They will be fully consumed in 45 minutes of load on the simulator.

As for the correct mode of occupation, losing weight there are two options for possible construction:

Long workouts at a moderate pace.

The lesson should last at least 40 minutes, optimally - 60. It can be easy running or walking. In this case, it is important to monitor the heart rate, it should be approximately 60-70% of the maximum (how to calculate it - a little later). This type of workout is suitable for obese people. For muscles, this load is not so significant that after it would require a day of rest. Therefore, you can work in this mode daily.

Interval training.

They, as a rule, alternate with regular trainings and it is better to practice them with “courses”. For 2-3 weeks you work hard, and then spend a week at a moderate pace. Training is ongoing, only the type of load changes. It is best to start with one-minute accelerations, alternating them with three-minute work at a moderate pace. Classes should gradually be complicated, reducing the "rest" and increasing the duration of speed intervals. But do not overwork!

Important!

If you run an hour every day and do not complicate your workouts, over time the body will get used to such a load and begin to spend less effort on it, which means calories. For health - this is a good load, but not for weight loss. To lose weight, you need to work!

Depending on the initial weight, for a month of training on a treadmill, you can lose 1-3 kg. Very full people lose weight, usually faster and can hope for higher rates. How to plan a training session? For starters, do some simple math!

Important!

During training on the treadmill, you need to control the heart rate (HR). It should be equal to 50-70% of the maximum norm - this is the "fat burning" mode. Exercising at a different pace will be ineffective for losing weight.

What is the value of heart rate will bring the joy of losing weight to you? It can be calculated by the formula:

Subtract your age from your maximum heart rate (220). Multiply the resulting value by 0.5 (0.6 or 0.7). The result will mean 50% (60 or 70%, respectively). Adhering to the necessary rhythm during classes on the simulator, you are sure to build.

The main indicator that you need to control when performing cardio is the pulse. The logic is very simple - you need to bring the body into a state where it will consume a lot of oxygen and with its help oxidize (that is, burn) hated fats. You have probably seen in films and fashionable clips how an athlete runs along the track in a mask and with a bunch of sensors on his body. If you want to burn fats actively - you can not do without such studies. Joke! Yes, accurate data would help you a lot, but you can do without extremes.

There are special formulas by which you can calculate your target heart rate, but I will tell you even simpler ways. Many exercise machines in sports clubs have heart rate sensors. It’s worth taking hands with them, and they will begin to monitor the work of your heart. Of course, not with absolute accuracy, but super accuracy is not so important to us. Keep in the range of 130-135 heartbeats per minute and will surely find yourself in the right heart rate zone.

Another little secret for you: try to breathe through your nose. As soon as such breathing is not enough for you, and you start to gasp for air with your mouth, gradually slow down to return to the target heart rate zone. As my experience has shown, this works flawlessly.

After a couple of weeks of training, you will no longer be interested in simply moving evenly, with a constant pulse. It's time to try interval training! This means that for a short time, not more than a minute, you accelerate and go beyond the comfort pulse, and then slow down and recover. By the way, this is a great way to track your progress - the faster you recover from acceleration, the higher the level of your fitness!

Initial level of training:

Warm up - walking at a speed of 4-6 km / h for 10 minutes
Walking with a slope of the treadmill 6 degrees. Speed \u200b\u200b4-6 km / h, 7 minutes.
Running with a zero slope. Speed \u200b\u200b7-9 km / h, 2 minutes.
Intensive pace for 1 minute.

Expert Commentary

For those who have not previously been involved in running, I recommend starting with 2-3 times a week, no more. It is impossible for the body to sharply give an exorbitant load if it is not ready for this. Otherwise, there is a risk of rejection and a health hazard. Increase the load should be no more than 1 time in 2-3 weeks. By increasing the load means the number of workouts per week, increased running speed, or the duration of the workout. If you wish, running daily is not prohibited, you need to come to this smoothly, you can not force yourself to do it daily if the body is not ready.

Average level of training:

Warm up - walking at a speed of 4-6 km / h for 10 minutes.
Running with a zero slope. Speed \u200b\u200b7-9 km / h, duration - 7 minutes.
Walking with a slope of 2 degrees, duration - 3 minutes.
Walking with a slope of 4 degrees, duration - 2 minutes.
Walking with a slope of 6 degrees, duration - 5 minutes.
Decline, walking down, stop.

Important!

During the training, the complex of exercises should be repeated 3-4 times, the warm-up exercise is thereby lowered.

We all know that cardio loads are among the most effective. Just think, on a treadmill you can burn up to 700 calories! In addition, running strengthens blood vessels and the circulatory system! You need to start the training with a step, and gradually increase the speed. To increase blood circulation and saturate the body with oxygen, it is important to breathe through the nose and inhale deeply.

In order to get the effect of running, you need to do 3-4 times a week for 30-60 minutes. There are several types of running from which you can see the result.

Training should be interval, that is, you alternate between fast pace and slow. Run a minute, go a minute. So that the body does not get used to it, you increase the load when you get tired, slow down.
The second option is long workouts, when fat burning is turned on within 65-75% of the maximum allowable heart rate.
The third option is no longer running, but walking uphill. Thus, you increase the load, but your knees do not suffer, in my opinion, this is the best way to lose weight.

If you feel that the load is easy for you, increase the load by 5%.

Running is a real physical activity due to which you can lose weight. But do not forget, no matter how often you torture yourself on the treadmill, it is important to eat right, otherwise all your efforts will be in vain.

How to complicate the workout?

While working on a treadmill seems difficult to you, you are losing weight. After an effective exercise, the body needs time to recover, which means that it consumes more energy, and as a result, a person loses weight. If the exercise regimen is comfortable, there is no additional burning of calories, losing weight in this case is much harder: you need to revise the food menu and the time of physical activity.

If your treadmill routine isn’t already producing the desired result, complicate it! Experts in healthy lifestyles recommend experimenting with the speed and angle of the treadmill, as well as using weighting in addition or combining running with dumbbell emissions.