5 options for training on a treadmill for weight loss and do they have any effect?

How effective is a treadmill in losing weight?

Before starting training, most people are interested in how long to run on a treadmill in order to lose weight and achieve the maximum effect from exercise.

Trainers emphasize that each person burns calories at an individual pace. This indicator is influenced by body weight, level of physical fitness, duration and regularity of training, and nutritional pattern.

Most exercise machines have a calorie counter, but you shouldn’t trust it completely. The device produces an average indicator, especially for the first 10 minutes of training. At this time, the human body does not have time to use fat reserves, but only uses glycogen and glucose.

A treadmill is effective for weight loss if exercise is regular and lasts at least 30-40 minutes.

How much should you run to lose weight?

There is so much different information now being given about training times that many people can’t figure out exactly how much to do on the treadmill to lose weight? There are regular and interval methods of cardio training.

The first complex - if running is forbidden to you or you prefer walking, then you can set the treadmill at a speed of 7-8 km/h and just walk quickly for a long time. Walking can be replaced with light jogging. Beginners should start with 20 minutes and gradually increase the time to an hour. Proponents of this theory claim that fat begins to be burned only after 40 minutes of monotonous cardio exercise.

The second complex is a combination of walking and running. Warm up at low speed for five minutes, and then begin to alternate between brisk walking for 2-3 minutes and light jogging for 5-7 minutes. At first, do not try to run for a long time; gradually reduce the time you spend walking and increase the duration of your 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 results in losing weight, but is recommended for people with experience in physical activity. Interval training involves alternating between moderate and high intensity running. Such classes 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 a medium pace with 2 minutes of fast running at high speed, finish the workout with a light jog.

How to run on a treadmill to lose weight

Trainers advise following several rules to get the maximum effect from running.

1. Don't neglect warming up. This will help the body tune in to active work. Another reason to start a session with a warm-up is to warm up the muscles to prevent injury.
2. The load in time and intensity should be increased gradually. This is especially true in cases where a person does not have physical training.
3. Regular training is the most important requirement for achieving good results.
4. You can speed up weight loss by changing running modes: alternating running with intense uphill walking and fast running.

Programs

Let's look at the main running programs and its use in general training:

What is the first thing you lose weight when running?

There are rumors that with the help of running and other workouts you can lose weight specifically in your legs or riding breeches, but this is not true. The reduction in body fat occurs evenly and regardless of which muscles are worked when running on a treadmill. This is explained by the characteristics of the human body. But it can be emphasized that men and women lose weight differently.

• The female figure most often belongs to the gynoid type. In this case, fat accumulates first in the lower part of the body - thighs, buttocks and stomach, and the upper body is often used last. As for losing weight, the process occurs in the reverse order. First, the extra centimeters begin to disappear from the upper part of the body, and then from the lower part. Therefore, when losing weight, many girls complain that they lose volume on their chest and face, instead of the desired centimeters on their legs and butt.
• The male figure in most cases is of the android type - prominent muscles and narrow hips. In this case, excess weight first begins to appear in the abdominal area and only then is distributed throughout the body. That’s why men over 30 often receive a beer belly as a “gift.” In the process of losing weight, the fat layer is primarily reduced on the arms and legs, and only then on the chest, shoulders and abdomen.

Losing weight is a complex process, and you won’t be able to target just a specific part of the body. Be prepared for this and don't stop halfway.

Running and figure

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

• combination of proteins and carbohydrates,
• presence of omega 3 fats,
• correct calorie calculation,
• consumption of fiber and vitamins,
• distinguish carbohydrates based on the rate of absorption and glycemic load.

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

• deterioration of the condition of the skin and hair - split ends, skin looks flabby,
• deterioration of the condition of joints and ligaments - they simply dry out, which increases the risk of injury,
• reduction in muscle volume - instead of an elastic butt and chest, you will have saggy legs and arms. And the “orange peel” will not disappear anywhere.

Read also: Walking for weight loss on a treadmill

What happens during physical activity? Particularly when running. At first, until the body is accustomed to constant cardio loads, resources are optimized. Building heart and leg muscles. Due to this, the protein component increases. Therefore, after the first week, the weight may increase by 200-400 grams. After this, glycogen begins to be stored in the muscles (another +0.5-1 kg of weight). At the same time, the main working muscles, calves and buttocks will be visually tightened 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 grow. Because of this, many, afraid of “Oshvartsenegirization,” will abandon this matter (we are talking exclusively about ladies).

After this, when the main systems of the body are ready, fat burning will begin, the calculation of which was carried out earlier. Further, by creating a moderate calorie deficit (no more than 10% of the norm), you can lose 50-80 grams of fat tissue every day. And this is up to 3 kilograms per month.

Naturally, if we take pure weight loss, then we can add those kilograms that will go away with:

• reducing the amount of salts,
• reduction of water in the epidermis,
• reducing slagging (due to increased metabolism).

But most importantly, a woman will be able to maintain her figure, and in many places even tighten it.

By correctly combining a balanced diet, heavy anaerobic exercise and treadmill running, you can speed up your weight loss results by 2-3 times.

The benefits of running

Running is an aerobic exercise that develops endurance by saturating the entire circulatory system with oxygen.

Regular running has a positive effect on the entire human body, activates the proper functioning of many organ systems, promotes weight loss and increases endurance. In the list of the most common reasons for running, athletes name:

• muscle strengthening;
• weight loss;
• heart muscle training;
• stress relief.

For the cardiovascular system

The treadmill belongs to the category of cardio equipment. By running, a person trains the heart muscle, as a result of which endurance increases, blood pressure returns to normal and overall well-being improves. These changes in the body help relieve stress and restore psycho-emotional background.

For the respiratory system

Long running is accompanied by active breathing. This leads to increased work of the lungs, their training and increase in volume. In addition, intense breathing enriches the blood with oxygen, which is distributed to all organs and accelerates cellular nutrition and metabolism.

Running is considered one of the basic mechanisms provided by evolution to preserve and maintain health and life. In addition to the obvious benefits, jogging promotes the production of endorphins, which make a person feel joy, happiness and optimism.

Some tips for running on the treadmill

To understand how to run on a treadmill correctly, you should consider several criteria that affect the effectiveness of exercise. Following simple tips will help you get the maximum effect when losing weight and prevent injury.

Warm-up is required

Starting a workout with running, especially fast running, is a common mistake for beginners. Trainer's tip: First, do a short warm-up. This could be squats, turns, stretching. Such actions warm up the joints and muscles for further more active work.

Lack of preparation increases the risk of injury, sprains, dislocations, and joint diseases. When starting to run, you should walk for several minutes, gradually accelerating the pace.

Monitor your pulse

The speed of the heartbeat and pulse largely affects the burning of calories, therefore, the more intense the workout, the greater the effect you can achieve when losing weight. It is important to take into account that high stress on the body is strictly contraindicated. Otherwise, the person may feel dizzy and their general condition may deteriorate sharply.

The optimal heart rate (HR) during exercise is considered to be 120 beats per minute. With such a load on the body, active fat burning occurs. However, when calculating, it is important to take into account your individual indicators - body weight, age and physical fitness.

This amount can be calculated using the following formula. It contains only 2 indicators:

1. the maximum permissible heart rate (220 beats) is a constant value;
2. person's age.

For example, for a 30-year-old athlete, the optimal heart rate during training will be 220-30 = 190 beats.

Increasing loads

Those who want to get rid of extra pounds often start with an increased load. In their opinion, this should speed up the process of burning calories, but experienced athletes advise refraining from this training regimen.

A sharp increase in the load on the body leads to malaise, general deterioration of the condition, and exacerbation of chronic diseases. In this case, the question arises of how to run on a treadmill with maximum efficiency, but without harm to the body.

Each week you should increase the load by 5% compared to the previous week of classes. In addition, experienced athletes are not advised to increase both training time and intensity at the same time.

The duration of training at the first stage should not exceed 30 minutes. Classes lasting less than 20 minutes are ineffective.

Intensity

You can increase the effect of your workout by changing the intensity of your running. You should start your exercise with walking, but this exercise is not enough for effective weight loss.

The best option is to alternate the load, as with interval running. After 5 minutes of warm-up walking, about 20 minutes of jogging is recommended, followed by intense jogging. Instead, the maximum load can be provided by walking on a path with a slope.

The maximum load on a treadmill occurs when running at high speed on an incline, but this method is only suitable for people with sufficient experience and training

Hitch

Just like warming up at the beginning of class, cooling down at the end is of great importance for the overall result. For this reason, experienced athletes never neglect this exercise. The cool down has a number of tasks:

1. Restoration of respiratory function. If you don't cool down regularly, it can lead to shortness of breath.
2. Decreased heart rate. A cool-down is light physical exercise that lowers your heart rate. If this is not done, the cardiovascular system will continue to work at an increased rate, which can lead to the development of many diseases.
3. Accelerated recovery of muscle tissue. While running, muscles are trained. In addition, a large amount of lactic acid (a product of oxygen processing) accumulates in the runner's legs. The athlete's muscles become clogged.
4. Working at a low heart rate promotes accelerated removal of lactic acid and restoration of muscle tissue.

The runner’s speed, time and heart rate can be tracked on the treadmill display, or on a special watch that reads the indicators

As a cool-down, you can use exercises such as: jogging, bending to the ground, walking on your heels, stretching

How to practice?

To begin with, it is worth telling dieters the following: of course, in the short term, diets will give a greater effect. But, most likely, the weight will return immediately with the end of it, and it will return in the reverse order, first fat, then proteins. But still, running on a treadmill gives great results for losing weight. Globally, there are two main techniques for exercising on the treadmill:

• extended run,
• interval loads.

Everything is clear about the principle of prolonged running (with heart rate counting and duration with correct calculation of calories). It is enough to choose a suitable exercise (walking, running, bending walking) and maintain a suitable pace.

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

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

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

Read also: Warm up before running

In one approach you need to use up to 5 circles of interval loads.

But what should you use for weight loss?

Walking

The first exercise on the treadmill is, oddly enough, race walking. Even with it you can develop a suitable pulse, but:

• the load on the joints is significantly lower,
• the maximum intensity for a trained body is limited,
• it takes more time to accelerate and decelerate the heart muscle.

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

How to walk correctly?

• set a suitable speed on the track (5-8 km per hour),
• set a positive tilt angle (up to 5 degrees),
• walk, maintaining the pace - for 40-60 minutes.

That's the whole secret.

Walking can be used:

• as a warm-up before interval running,
• as a calorie burner for people for whom such a load will allow their heart rate to increase,
• as a general warm-up before training.

Run

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

• possibility of controlled high-intensity load,
• easy monitoring of heart rate,
• simplicity in the running technique itself,
• development of quadriceps, thigh, gluteal and calf muscles.

The running technique is extremely simple:

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

Why over 60 minutes? Even with a correctly selected heart rate, intense fat burning begins only after the 40th minute of training. Why? Because before this, the body, in conditions of sufficient oxygen, burns glycogen located in the muscles. But there is no need to worry as glycogen stores are restored within 48 hours after exercise. This is why running is prescribed at the end of strength training.

Walking with an incline

Incline walking, like incline running, allows you to combine the benefits of aerobic exercise with anaerobic exercise. Due to the large inclination (up to 30 degrees), the load on the carp and calf muscles increases significantly. Plus, it's comparable to running uphill. Designed for experienced athletes who do not want or cannot increase their running speed, but at the same time, their heart muscle is so trained that standard running does not allow it to accelerate to the required 120-130 beats.

Increases stress on joints. Not recommended for athletes weighing over 95 kilograms.

Time to study

Professionals do not give clear recommendations regarding the timing of training. The choice largely depends on your daily routine and your personal preferences.

Many people choose to train in the evening after work. In this case, with the help of running you can not only improve your figure and health, but also get rid of the stress that has accumulated during the day.

If it is more convenient for an athlete to exercise in the morning, the training will be no less productive. Afterwards you should take an invigorating shower. As for breakfast, it should be light and 30-40 minutes after class - oatmeal, yogurt or an apple.

If an athlete trains on a machine at home, he can choose the training time at his own discretion.

Calculation of calories burned during exercise

• With intense walking, women manage to get rid of 250 kcal in an hour, and men - from 330 kcal.
• Running in place or jogging in an hour eliminates 560 kcal in women and 840 kcal in men.
• Fast running helps burn 560 kcal in women and 840 kcal in men.
• When climbing uphill 700 is burned in women and 920 kcal in men.

The greater the speed, intensity and load, the more calories are burned.

Safety precautions

The treadmill in gyms holds the record for the number of injuries. To reduce the risk of slips and falls, follow these simple safety rules:

1. Some models of exercise machines are equipped with handrails. It is highly not recommended to hold on to them when running at speed. This is explained by the fact that the runner's body assumes a stooped position, which is incorrect for running. As a result, the load on the musculoskeletal system increases, and at the same time the load on the spine and joints increases.
2. When moving quickly, do not look at your feet or at the moving road surface. In this case, you may lose your balance and fall. When running, it is better to keep your arms at an angle of 90 degrees and your body slightly tilted forward.
3. Don't jump off the track at high speed. This can lead to foot and ankle injuries. First, it is better to slow down the movement of the treadmill belt, completely stop the machine and then get off it.
4. The choice of shoes should be approached extremely carefully. During intense running, the foot needs reliable support and shock absorption. In other words, sneakers should be specifically for running: lightweight, fit properly, and have a soft sole with good cushioning.

Choose running shoes to protect your feet from stress and injury

Errors during classes

Not only beginners, but also experienced athletes make mistakes in the classroom. As a result of these mistakes, the training effect is reduced:

• The intensity of training should gradually increase. If you don't do this, weight loss will be imperceptible and you will mark time.
• When running, you need to breathe only through your nose. At the same time, try to maintain even, calm breathing.
• You can’t immediately load your body with intense training. The load should increase gradually.
• Training should take place regularly. The optimal frequency is 3 times a week. But don’t overdo it: daily jogging will not bring results, because the muscles do not have time to recover in such a short time.
• If you feel unwell, postpone training until you recover.

Be sure to follow safety precautions and rules while running on a treadmill so as not to injure yourself

Harm and contraindications

Unfortunately, such an intense exercise as running has its negative sides. Firstly, it puts a lot of stress on the joints, which increases with weight. That is why it is contraindicated for athletes weighing over 80 kilograms, since there is a risk of abrasion of 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.

Read also: Bent-over arm extension

When working in maximum mode, there is a high risk of exceeding the maximum permissible heart rate. What does this mean? In this case, the harm from running on a treadmill far outweighs the benefits. The heart receives microtraumas, like any other muscle. But, unlike other muscles, such injuries are not overgrown with muscle tissue capable of contraction, but with connective tissue. This leads to an increase in heart mass and weakening of muscle contractions. That is, the heart becomes larger, but its useful volume decreases. In addition, when it contracts, it must pump blood into the damaged areas, which complicates its functioning.

Contraindications

Running is contraindicated for people with the following diseases:

• obesity (to reduce body weight, you should start with walking, gradually increasing the load);
• high blood pressure;
• osteochondrosis and joint diseases;
• severe pathologies of the heart, lungs and blood vessels.

You should also avoid intense training during pregnancy. In the absence of other contraindications, intensive walking on a treadmill is in most cases suitable for pregnant women; the benefits and harms of exercise in this case should be taken into account.

Walking and leisurely jogging on a treadmill are beneficial for most people, so if you have no obvious contraindications, give yourself the gift of jogging and after just a few sessions you will experience the full benefits of running.

Long workouts

Beginners are recommended to walk on a treadmill for weight loss on a straight surface if this allows them to achieve the required heart rate.

Trained people need to choose between easy 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 minute warm-up at moderate speed without incline
2. 20-40 minutes of steady movement while keeping your heart rate in the target range.
3. 5 minutes cool down - slow down and stop.

Maximum Burn Interval Training

1. Five-minute warm-up at a moderate pace.
2. 3 minutes of fast walking or running on a path without a slope, 2 minutes of walking or running uphill 5-6% without reducing speed. Do three reps
3. Cool down for 5 minutes in steps.

A more intense version of interval training

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

1. Warm up with light jogging – 5 min.
2. Average speed (for example, 8 km/h - 0 degrees) - 4 minutes;
3. At the same speed, but with a slope (8 km/h - 3 degrees) - 4 minutes;
4. Increasing running speed by 1 km/h (9 km/h – 3 degrees) – 3 minutes;
5. Angle change by 2 degrees (9 km/h – 5 degrees) – 3 minutes;
6. Average speed (8 km/h – 0 degrees) – 4 minutes;
7. Reduce speed by 2 km/h (6 km/h – 0 degrees) -2 min;
8. Speed ​​increase by 3 km/h (9 km/h – 0 degrees) – 2 minutes;
9. Angle change up to 4 degrees (9 km/h – 4 degrees) – 1 min;
10. Increasing the speed by another 1-2 km/h (11-12 km/h – 4 degrees) – 1 min;
11. Cool down – 5 min.

Programs included in the treadmill computer

Also, when purchasing a functional treadmill, it initially contains various training programs. This simplifies the training process and allows you to practice without being distracted by manually changing the mode.

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

An interesting one is the “hill climb” program, which automatically changes the slope of the path, alternating movements along an inclined surface and in a straight line.

There are also interval fat-burning workouts that change the speed and incline of the treadmill.

The programs embedded in the computer are better because when the pulse goes beyond the desired interval, 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 the treadmill. But keep in mind that mid-priced exercise machines are equipped with heart rate monitors, about which people do not always leave positive reviews due to their inaccuracy.

Memo

1. A treadmill is effective for weight loss if exercise is regular and lasts at least 30-40 minutes.
2. In addition to the obvious benefits, jogging promotes the production of endorphins, which make a person feel joy, happiness and optimism.
3. The greater the speed, intensity and load when running, the more calories are consumed.
4. Be sure to follow safety precautions and rules while running on a treadmill so as not to injure yourself
5. Walking and leisurely jogging on a treadmill are beneficial for most people, so if you have no obvious contraindications, give yourself the gift of jogging and after just a few sessions you will experience the full benefits of running.

Do you exercise regularly, but still find yourself with a few extra pounds? Want to know what's the reason? How to exercise for fun and not think about the calories you eat.

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