Cardio training is an integral part of training, the purpose of which is to save a person from extra pounds. A good example of such training is running. To lose weight on a treadmill as soon as possible, it’s important to use effective programs.

The treadmill, according to many reviews of those who have lost weight, is one of the most effective trainers, because an hour of training on it helps to get rid of 600-700 kcal. This is achieved due to the intensity of training.

Plus, all major muscle groups are involved in the exercises, and it also makes a big contribution to losing weight.

How to exercise on a treadmill to lose weight?

As for any exercise, training on a treadmill for weight loss also has a number of features, considering which the desired result will be achieved much faster.

• It should be done in the morning, because this will help to get the greatest effect. Due to a significant slowdown in metabolism in the evening, because our body is preparing for bed. In addition, it will give you a useful charge of energy for the whole day.
• If your main goal is to reduce weight, then 2-3 workouts per week will be enough. With more, your body will become very tired, which will affect overall well-being. At the initial stages, the duration of the training can be only 15-20 minutes, gradually you can increase it to 40-60 minutes.
• You must have breakfast no later than 60 minutes before the start of your workout. If you eat later, the effect of your upcoming workout will be minimal, and time will be wasted. Also, do not eat breakfast very tightly.
• An important component of the morning diet is complex carbohydrates (or slow). They are absorbed gradually and give a charge of saturation of the body for a long time. The body manages to process the incoming substances and send them to the cells in the form of energy resources. Therefore, they do not accumulate in the form of fat, unlike simple carbohydrates.
    Porridge has always been considered a good source of such carbohydrates, so it is from it that you should start your morning. Plus, you can cook cocoa in skim milk, which will increase your stamina, and instead of sugar, it is better to use honey.

You should not drink coffee, this will create an extra burden on the heart, which without this will be enough to load during training.

• It is recommended to drink at least 2 liters of water per day. And since, while training, we lose a greater amount of fluid than usual, it is recommended to replenish it when performing physical exercises.
• After training, it is useful to take a contrast shower.
• So that the calories that you got rid of while running on a treadmill for weight loss do not return, it is better to plan your next meal no earlier than an hour after the end of the lesson. But immediately after graduation, the so-called protein-carbohydrate window should be closed. Various juices or drinks made from milk and chocolate are perfect for this.
• An important rule is the exclusion of all harmful products from the diet, the use of more vegetables and fruits.
• It is forbidden to eat in the evening before going to bed.

How to run on a treadmill to lose weight?

Many people believe that exercising on a treadmill for weight loss is boring and monotonous. However, modern simulators allow you to diversify your workout with various modes and choose the most comfortable and effective program.

There are several types of training:

• stationary, which is a workout with the same intensity and load;
• interval, which is an alternation of high intensity to moderate activity. This species is most effective.

Programs are selected depending on the individual characteristics of the person. If you are a beginner, it is advisable to consult a professional. In any case, do not immediately take up intensive training, but start with moderate ones.

When performing exercises on a treadmill for weight loss, it should be borne in mind that the process of burning fat occurs at 50-70% of the maximum heart rate. For beginners, even an hour walk may be suitable without any preparation. But over time, it is worth increasing speed.

When you exercise on a treadmill for weight loss, you need to know how to do it right.

To begin with, it is worth determining the interval of the pulse in which you will need to keep it. To do this, subtract your age from 220. And 50-70% of this number will be your target heart rate zone. Between the first and last five minutes, the pulse should be kept within these limits.

Long workouts

Trained people need to choose between light running at a speed of 6.5-7.5 km / h on a straight surface, or walking uphill with a slope of 5-15%.

1. 5 minutes warm up at a moderate speed without a slope
2. 20-40 minutes of equal movement with holding the pulse in the target interval.
3. 5 minutes of hitch - slowdown and stop.

Maximum Burn Interval Training

1. Five-minute warm-up workout.
2. 3 minutes of accelerated walking or running along a track without a slope, 2 minutes in steps or run uphill 5-6% without speed reduction. Do three repetitions
3. Hitch lasting 5 minutes in steps.

A more intense interval training option

This weight loss treadmill program is popular and effective according to reviews.

1. Light run warm-up - 5 min.
2. Average speed (for example, 8 km / h - 0 degrees) - 4 min;
3. At the same speed, but with a slope (8 km / h - 3 degrees) - 4 minutes;
4. Increase in running speed by 1 km / h (9 km / h - 3 degrees) - 3 min;
5. Changing the angle by 2 degrees (9 km / h - 5 degrees) - 3 minutes;
6. Average speed (8 km / h - 0 degrees) - 4 minutes;
7. Speed \u200b\u200breduction of 2 km / h (6 km / h - 0 degrees) -2 min;
8. Speed \u200b\u200bincrease by 3 km / h (9 km / h - 0 degrees) - 2 min;
9. Change of angle to 4 degrees (9 km / h - 4 degrees) - 1 min;
10. An increase in speed by another 1-2 km / h (11-12 km / h - 4 degrees) - 1 min;
11. Hitch - 5 min.

Programs embedded in the treadmill computer

Also, when you purchase a functional treadmill, it initially contains various training programs. This simplifies the training process and allows you to practice without being distracted by a manual change of regime.

Most programs are aimed at maintaining the pulse in the required range of values, that is, for fat burning 60-70% of the maximum.

Interesting are the program "climb uphill", which automatically changes the slope of the track, alternating movement on an inclined surface and in a straight line.

There are also interval fat-burning workouts that change speed, tilt the track.

Programs embedded in the computer are better in that when the pulse goes beyond the boundaries of the desired interval, then it can change the load in such a way as to bring it to the desired value, which helps to lose weight when exercising on a treadmill. But, keep in mind, mid-priced simulators are equipped with heart rate monitors, which people do not always leave positive feedback because of their inaccuracy.

Load increase

Beginners first of all ask the question - how much do you need to run on a treadmill in order to lose weight? But no need to rush in the pursuit of results. For unprepared people, it’s hard to immediately engage in intensively. You should start with walking, and then try to increase your results from an elementary to an advanced level in a few months.

First level

1 minute of running (75% of maximum speed) alternates with 4 minutes of walking five times. In general, it takes 25 minutes.

Average level

2 minutes of running alternate with 4 minutes of walking 5 times. Workout takes 30 minutes.

High level

Both running and walking take two minutes, this is repeated 5 times as well. The total training time is 20 minutes.

Having coped with a high level of load, you can try interval training.

What is the result?

A small survey was conducted in the VK community site that helped to understand the general situation with the results in losing weight on a treadmill. The voting results look like this:

What can I say? Of those who work on the treadmill with the goal of losing weight, there are more of those who saw the results. And the results of some are really impressive: 7 people broke up with 5-9th kg, which is not enough, five dropped from 10 to 15 kg, which is just fine, and 1 vote can boast a truly enviable result with a minus of more than 15 extra kg! But, even those who have lost 1 to 4 kg have a good result, because sometimes this 1 kilogram means more to someone than another 10. When there isn’t so much extra weight, every kilogram lost is a victory. We draw conclusions - the treadmill can really help in the fight against excess weight. The main thing is to choose the right training system and not be lazy.

Weight Loss Treadmill Video Tips

The treadmill for weight loss, according to the reviews and recommendations of trainers, is one of the main tools on the way to reduce the amount of excess weight. It is important to choose the right training program so that the body is adequately loaded. Do not think that only training will help you achieve your goal. It is important to remember about proper nutrition.

The article tells in detail about how to lose weight using a treadmill: how to exercise, eat, choose a running speed, and what mistakes should be avoided.

Mistakes That Prevent Weight Loss

Many women are faced with such a problem that after regular training, the weight remains the same and centimeters do not go away. Therefore, you should reconsider your lifestyle.

Weight may not go away for two reasons:

• The first and main reason is malnutrition.  If after classes on the treadmill, you go to the refrigerator, then all the calories will immediately return to their places and weight loss will not happen. It is recommended not to eat an hour and a half before the workout and two hours after it. It is also worth reviewing the food in the evening. If possible, you should exclude eating before bedtime.
• Another reason for the lack of weight loss is the incorrect regularity of classes.  Walking or running should be done at least three times a week with a duration of more than 30 minutes. You should not hope for weight loss by running once a week for five minutes.

What speed should be during training

The canvas moves at different speeds. Depending on this factor, the intensity of the training changes. The higher the speed, the faster the person must make a movement.

Rules for training:

1. Begin training with the lowest possible speed, more precisely, with easy walking.  As soon as the muscles warm up, you can gradually increase the pace. A warm-up can last about 1 minute.
2. After the muscles have warmed up, an easy run is needed for three minutes.  The canvas should be at an angle of 2 degrees. Speed \u200b\u200bshould be increased by one division.
3. After a five-minute warm-up, you can go to the main set of classes,  performing jogging or brisk walking, at the request of the consumer. The angle of inclination of the resistance should also be 2 degrees, while the speed should be increased as much as convenient. If classes are performed in order to promote health, then it is enough to stop at an average speed, if for weight loss, then at the maximum possible for the consumer. You should also monitor the pulse (you can do this with a special one), it should be within 130 beats per minute.
4. In order to avoid pain in the joints,  after the main workout, you should run for five minutes at the slowest pace until breathing is restored.
5. After completing your workout  need to step at an easy pace.

Nutrition during exercise for weight loss

If the goal of the treadmill is to reduce weight, you should change it. To burn fat, carbohydrate intake should be limited. And proteins, on the contrary, are necessary to restore strength.

Basic principles of nutrition:

• With intensive training, meat and fish are required several times a week.  It is advisable to use low-fat varieties. These products are famous for their protein content.
• Fat-free dairy products should also be consumed.  which include yogurt or cottage cheese containing calcium.
• You must carefully study what you eat every day in the diet.  All fats found in foods should be replaced with herbal ingredients.
• To achieve a positive result, the day of classes must be limited  myself in sweets and sugar.
• Blood pressure may increase during exercise,  if this is observed, then salt up to three grams per day should be excluded from the diet.
• Use ballast substances  contained in fresh vegetables, fruits and leaves.
• During classes, fluid loss in the body is also carried out,  therefore, on the day of training, you need to consume about three liters of water.

Why do you need to know heart rate and how to apply this knowledge

During classes on the treadmill, it is worth paying attention to the heart rate, namely the pulse.

The result of the training depends on this factor.

• There is a maximum heart rate. During the warm-up, this figure should be no more than 60 percent of it.
• During training, the heart should beat faster, if you want to achieve weight loss, then the pulse should consist of 70-80 percent of this value.
• On the treadmill, maybe a red line is shown that indicates the maximum heart rate. This means that you should slow down. Otherwise, you may be harmful to your health.

Training intensity

How to train a beginner

A person who has just acquired a treadmill must begin training on it with walking. Enough to set the speed on the equipment within six kilometers per hour. The slope of the web should be minimal or the track should be in a level position.

A beginner needs to do in the following order:

1. Warm up  It is carried out with an even location of the canvas for five minutes.
2. Main part  It is also carried out with an even arrangement of the canvas, the speed should be increased by one division. For the first time, the training can last for 20 minutes.
3. Next, a hitch is performed, which will be 5 minutes at the lowest pace.

How to train a professional?

Advanced users can begin more intensive training on the treadmill, as their body is already able to withstand heavy loads. They can already set the angle of the canvas.

Training should take place at the following pace:

1. Warm up  performs at medium speed, while the canvas should be in a level position.
2. Next, you should complete the preparatory part,  it may be brisk walking or light running. It is enough to move at this pace for four minutes.
3. The main stage of training  is a fast run or the most intense walking, while you should pay attention to the pulse. The duration of the training can be about 30 minutes.
4. Finish workout  follows an easy step, performing it for five minutes.

How to train for weight loss?

If you want to reduce body weight, you need to train at an advanced pace, while the following conditions must be observed:

• Hands  must be on the handrail. In this position, they will not help the body move. Thus, the fat will be burned to the maximum.
• Every workout  should be about 40 minutes.
• For one lesson  you need to burn between 300 and 700 calories.
• Should be engaged  with a frequency of 2–3 times a week.
• Need to pay attention  on the diet.

Interval training

Each athlete is familiar with the concept of "interval training". It involves the alternation of classes at the maximum and minimum pace. If we are talking about a treadmill, then first you need to run at an intense pace, after which, change this action to a quick step.

There are several reasons why you should give preference to interval training:

• maximum fat breakdown occurs;
• good work of the heart;
• excellent blood circulation.

Interval training must be carried out at the following pace:

1. 3 minutes of warm-up at a speed of 6 kilometers per hour;
2. 3 minutes of running, at the same pace;
3. 2 minutes of running, at a speed of 8 kilometers per hour.

When you cannot practice on a treadmill

Contraindications:

1. Even with good health, you can not play sports in the late stages of pregnancy.
2. You can’t run on a track for people who have any kind of disease in the legs, joints, and lower back.
3. At a slow pace, you can deal with people who have problems with pressure.
4. Do not train people with varicose veins.
5. If during classes a person feels overwork, the training must be stopped.

What you need to choose running or walking

When choosing which is better running or walking, you need to pay attention to what purpose the training is performed. The speed of a quick step up to 6 kilometers per hour, all that is above is running. If her goal is to create tone, strengthen muscles and improve wellness, then it is better to stop walking. In the case when you want to reduce body weight - you need to run intensively.

Pros and cons of running a simulator

Treadmill Benefits:

1. In order to play sports you do not need to leave home. You can do this when watching your favorite series in any weather conditions.
2. Treadmill for homework  - This is a great way to put your figure in order without spending money on buying a ticket to a sports club.
3. There are several modes  which allows the user to choose a convenient pace.
4. Treadmill Helps Improve Your Health  to a person at any age.
5. The display shows all the necessary information.  about how long a person runs, how much he lost calories, his pulse, speed and distance traveled.
6. The treadmill has several programs  with varying difficulty levels. The user can start with the most gentle training, gradually increasing the load.
7. On a treadmill  Exercise at the right angle.

There are some drawbacks to the treadmill:

1. Not everyone is comfortable running  on a small canvas, as each step is shorter than when practicing on the track.
2. May confuse the absence  roughnesses natural for roads.
3. If you do not know the safety rules  there is the possibility of injury.

What muscles are involved

During classes on the treadmill, a whole group of muscles is activated to achieve a positive result, namely:

• leg muscles
• buttock muscles
• calf muscles;

To a lesser extent involved:

• back muscles:
• shoulder joint.

Everyone can have a slender and toned figure, the main thing is not to be lazy and exercise regularly. If you want to get rid of excess fat and improve your health, then treadmill exercises will be an excellent solution to the problem.

To get the most out of your classes, you should enter the training mode correctly. If before that you did not practice on the track or there was a long break in training, then you should start with light and short cardio sessions. At first, it is recommended to spend no more than 15 minutes on running, gradually increasing this time to half an hour. The first five minutes, start with a quick walk so that your joints and ligaments are warmed up, and only then go on to an easy run.

To choose the optimal mode, you should pay attention not to speed, but to your own heart rate. Almost all tracks have heart rate sensors that display a heart rate on a special display.

Good to know!  to the following formula: "220 is the age of the athlete." For example, if you are 25 years old, then the upper limit of the pulse will be 195 beats per minute. This is the upper limit that cannot be crossed. To conduct an effective workout, the pulse is in the range of 70-80% of the permissible limit. If we take the upper pulse - 195 to calculate, then the optimal value is 140 beats per minute. The average indications for an adult healthy person are 120-130 strokes, such a load is safe for health and gives a positive effect.

  Slow walking on the track has almost no contraindications. But in the presence of chronic diseases or untreated injury, it is recommended to consult a doctor. But you should be careful with running, it is forbidden to practice on the treadmill for problems with the respiratory and cardiovascular systems, hypertension, asthma, heart defects, mitral stenosis, heart failure and after a heart attack. Also, you can not do jogging with problems with the musculoskeletal system, which include hernias, osteochondrosis, sprains and joint diseases. It is necessary to refrain from running and people with varicose veins.

How to run on a treadmill to lose weight?

Health is an important aspect, but most often people are more concerned about the question: how to lose weight on a treadmill? For this, several important points should be considered:

• Loads should be regular. Being engaged a couple of times a month, you will not notice visible results. If you have experience and desire, you can train every day. Workouts are considered the most optimal - 3-4 times a week.
• Before proceeding to run, be sure to stretch for 5 minutes. Warm up can be done in the form of walking on a track.
• Often in the fitness room you can see how the girls hold on to the handrails of the cardio-simulator. This is a common mistake: holding hands, you take off part of the load, which makes the lesson less productive. Also, this position is incorrect for the spine and can lead to curvature.
• To complicate the workout, you can choose the tilt mode, you have to go uphill. Walking on an inclined path helps to work out gluteal muscles perfectly, and also gives good results when losing weight.
• Exercise on the track with athletic shoes only. Running barefoot or in socks can harm your health.

• When losing weight on a treadmill, it is important to take a deep breath and exhale, do not hold your breath.

How much do you need to run to lose weight?

As for the training time, so much different information is now being given that many cannot figure out exactly how much to do on a treadmill to lose weight? The usual and interval method of cardio training is distinguished.

The first complex is if you are not allowed to run or if you prefer walking more, then you can put the track at a speed of 7-8 km / h and just go fast for a long time. Walking can be replaced with a light jog. Beginners should start at 20 minutes and gradually adjust the time to an hour. Proponents of such a theory argue that fat begins to burn only after 40 minutes of monotonous cardio load.

The second complex is a combination of walking and running. Stretch for five minutes at a slow speed, and then begin to alternate between brisk walking - for 2-3 minutes, and light running for 5-7 minutes. From the first try, do not try to run a lot of time, gradually reduce the time for walking and increase the duration of the run. The optimal time for such a workout is 20-30 minutes.

Interval training is very popular among athletes. This method allows you to quickly see the results in losing weight, but it is recommended for people with experience in physical activity. Interval workouts consist of alternating medium and high intensity running. Such classes can save time, as they last only 15-20 minutes. For example, you can use the following interval training scheme: alternate 3-5 minutes of running at an average pace with 2 minutes of fast running at high speed, complete the training with a light jog.

Nutrition before and after treadmill training

To lose weight on a treadmill, it is important to monitor your diet. Neglecting this item, you can never achieve the desired result. Weight loss occurs only if we spend more energy than we consume with food. If you eat donuts with sweet tea after cardio training, then all efforts will be in vain.

Exercising on an empty stomach is harmful, and you should not do this immediately after eating. If cardio passes in the morning, it is recommended to eat complex carbohydrates and protein, for example, porridge with meat or eggs. In the evening, before training, you can eat protein and fiber, baked fish and vegetables are perfect.

If you want to lose weight, then after classes you should limit yourself only to protein foods and vegetables. Immediately after cardio, you can drink a protein shake in water or eat 3 protein boiled eggs. Also, do not forget about the drinking regimen - when playing sports, the need for water increases, so you should drink at least 2 liters of water per day.

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.

1. 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.
2. 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.
3. 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, and therefore 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 materials or in addition to running with dumbbell emissions.