• loose weight on treadmill
    Treadmill

    4 Ways to Lose Weight With A Treadmill Workout

    A Treadmill is a powerful and common machine with which one can perform several respiration-enhancing exercises. Being an all-round heart exercising instrument, a treadmill is very handy when it comes to weight loss.

    However, the machine has many more advantages. First, a treadmill is a convenient machine since you can position it in your living room if you wish and watch the TV while exercising on it or you can buy a treadmill with tv. Besides, you can make use of the machine at any time of the year. The machine is also fortified with a handrail which proves useful when one is recovering from an injury.

    Being a cardio workout machine, the treadmill does help to reduce the risk of heart diseases, enhance sleep, boost brain workings, and improve one’s mood. Thankfully, this machine is not hard to come by as they’re available in gyms. And if you wish, you can simply add a treadmill to your home gym.

    Now, it’s time to discuss the 4 ways through which you can lose weight while working out on a treadmill.

    1. Find Your Fat-Burning Zone

    Find Your Fat-Burning ZoneKnowing your fat-burning zone is the first step to burning a lot of fat. In order to know your fat-burning zone, you must first measure your maximum heart rate.

    This is the highest number of times your heart can beat during 1 minute of work out. Your highest heart rate is the result of 220 minus your age. Typically, your fat-burning zone is 70% of your highest heart rate.

    Working Out

    • Wear a heart rate monitor on your wrist and ensure the treadmill is flat.
    • Walk for 5 minutes at 2 mph to warm yourself up.
    • Adjust the incline to 2% then jog at 4 mph for 1 minute.
    • Run at 8 to 10 mph, or till you reach your fat-burning zone then race for 15 to 30 minutes at this heart rate.
    • Jog at 4 mph for 1 minute.
    • Walk at 2 mph for 5 minutes to calm down.

    2. High-Intensity Interval Training (HIIT)

    High-Intensity Interval Training

    This has to do with exchanging sets of high-intensity exercise and rest. These workouts have proven effective for decreasing body fat and getting rid of calories within a short period of time. To make this work, exercise hard for short periods and then take rests between these intense workouts. Once you’re done and your body tries to return to its normal state again, it will make use of body fat thus helping you lose weight.

    • Doing HIIT on a treadmill:
    • Make your treadmill flat then warm up by walking at 2 mph for 5 minutes
    • For a total of 30 seconds Run at 9 to 10 mph.
    • Walk at 3 to 4 mph for 60 seconds.
    • Do these again 5 to 10 times.
    • Walk at 2 mph for 5 minutes to calm yourself

    3. Do Different Workouts

    Different Workouts

    When working on a treadmill to lose weight, an effective tactic is to change your routine. When you do different exercises each time, you’ll not only be avoiding training plateau, where there’s hardly any result because you’ve done the same thing for so long, you’ll also be preventing boredom and minimizing your risk of injury.

    A Workout Plan

    • Sunday: get some rest, do a leisurely walk, or perform gentle yoga
    • Monday: perform treadmill HIIT routine for 20 to 30 minutes
    • Tuesday: do some mild treadmill jog and strength training
    • Wednesday: take a rest, do leisurely walk, or yoga
    • Thursday: strength trading and light treadmill jog
    • Friday: perform treadmill HIIT routine for 20 to 30 minutes
    • Saturday: bodyweight workout

    4. Make Your Workouts More Challenging with Hills

    In case you don’t know, Walking or running on an incline helps to burn more calories. This is because your body works harder when performing these tasks. Hills also helps to build more lean muscles.

    Try This Sequence

    • To warm up, Set the treadmill to flat then walk at 2 mph for 5 minutes
    • Proceed to change the incline to 1 percent then Jog at 4 to 6 mph for 1 minute.
    • Increase the incline every minute by 1% and repeat until you reach between 8 to 10% incline.
    • Start to reduce the incline by 1% per minute. Keep doing this until you’ve reached 0 to 1% incline.
    • Walk at 2 mph for 5 minutes to cool down.

    Conclusion

    Treadmill exercises do more than help you lose weight. In fact, they strengthen your endurance, promote healthier skin, reduce joint stiffness, control blood sugar and even improve sexual arousal. The benefits of this machine are just too numerous.

    If you wish to get a treadmill but aren’t so sure which one is best, we recommend you see a certified personal trainer. Once you secure a treadmill, learn to do treadmill workouts with strength training as this will not only accelerate your weight loss but boost your health in other ways.

  • Treadmill Walking Mistakes to Avoid
    Treadmill

    Treadmill Walking Mistakes To Avoid

    Whether you have been working out for years or you just started, walking on the treadmill is the most preferred way to begin your workout routine. This is because most people can comfortably walk on the treadmill, also because you can regulate the intensity level at which you can exercise.

    However, as friendly and safe a treadmill is, there is certain Treadmill Walking Mistakes To Avoid to prevent injuries and to ensure that you reap out the most out of every session.

    Treadmill Walking Mistakes to Avoid

    1. Poor Grooming

    It is essential to wear the appropriate work out an outfit every time you use the treadmill. Make sure that you are wearing the right shoes. Get a pair of footwear that has extra padding in the sole to protect your heel from the high impact that comes with every stride. Also, make sure that the shoelaces are tied properly, and your clothes are not too big or loose to prevent them from getting stuck in the treadmill, which could result in serious injuries. You can know the best treadmill with tv screen reviews.

    2. You Are Not Walking at an Incline

    In order for you to maximize the benefits of walking on a treadmill, you need to incline it. Inclined walking helps to tone the legs and glut muscles. By doing this, you actively engage the thighs and calves muscles required for that desired toned back.

    3. You Are Not Moving Your Arms

    Move your arms as well as you walk on the treadmill. Do not hold or support yourself on the handrails. Moving your arms will give you a full-body workout. Resist the need to support your weight on the handrail and instead make use of your arms and legs to balance out the weight to ensure maximum calories burn. If you just started using the treadmill and you feel afraid of letting you could start with the slowest pace and increase gradually as you get comfortable

    4. You Are at Your Feet

    Looking at your feet as you are walking on the treadmill could cause you to feel dizzy, making you lose your balance and fall over. Looking down or at your feet while walking can also strain the back of your neck. Over time, this can misalign the rest of your body and, as a result, cause the hips to poke out. Always look straight ahead and ensure that your shoulders are level with your chest open.

    5. You Are Not Tightening Your Core

    Whether you are walking or running, it is essential always to tighten your core. When you tighten your core, you increase your chances of burning more calories, thus lose more weight.

    6. You Overdo it

    Sometimes doing less is more. You might think that you will get more results but doing more, however, when you overwork your muscles, you become too sore, you will not be able to perform effectively during the session. In some cases, you could even be forced to miss some sessions because our whole body hurts. For maximum results, you should only incorporate intense work out about two to three times a week.

    7. Your Strides Are Too Long

    You might want to make big strides in an attempt to cover more ground. However, this does not work while using a treadmill. Long stride will make you use more energy and, as a result, only work out at short intervals. You also increase the risk of getting injured because you could hit the front of the treadmill frame, causing you to fall. The most effective way to walk on the treadmill is to make your steps short, firm, and stable; your feet should barely leave the ground. If you find it challenging to keep your feet on the ground, you should try to reduce the pace on the treadmill.

    8. Skipping Your Warm-up

    Just like any other workout routine, you need to warm up first before you increase the intensity of your routine. Don’t just get on the treadmill and shoot to maximum speed. Use the first 5 minutes to warm up as you increase the pace gradually. Warming allows your muscles to loosen up properly such that you will not experience sudden discomforts such as a muscle pull when the routine intensifies.

    Finally I’d like to recommend to invest in a good quality treadmill for better service. If you already have a good one, that’s awesome, just move on it. But if you are thinking to buy a new one, that’s a good idea too. Buy a high quality running machine might be pretty expensive, but you can save some bucks investing in a inexpensive treadmill for running. Give a trial if its possible to your nearest gym or shop if possible otherwise read the product description, reviews, warranty & terms etc properly

    It is time to do things right from now, henceforth!