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    • Running on a treadmill: the benefits and harms of exercise. How to run on a treadmill to lose weight

    07.09.2023

    According to scientific research, just 15 minutes of daily light running can strengthen the musculoskeletal system and relieve many ailments.

    Regular running is truly an excellent preventive measure for the body and brings many positive benefits. However, any workout should be done thoughtfully and be aware of the limitations.

    Next, let's look at the benefits of running in the context of treadmill training. Let's look at how much, who and how to run (or walk) on this machine, what running does for health and whether it is useful for certain diseases.

    Beneficial properties of the exercise machine for health

    If we talk in general about the beneficial properties of a treadmill, then First we need to note the psychological aspect. City residents are regularly stressed and often have no idea how to achieve peace. This poses a significant problem.

    Psychological factors

    Treadmill can help a lot in this case and here's why:

    • Endorphins– joy hormones are actively produced during jogging and after exercise. They lift your spirits and make you feel truly joyful and happier. An excellent, completely natural alternative to relieving stress with alcohol and other less-than-healthy methods.
    • Leisure– jogging to good music or in the company of friends is an excellent leisure option. You get positive emotions, are distracted from everyday activities, and use active recreation.
    • Health– in the absence of restrictions, a treadmill improves and maintains health, as a result, you worry less about illnesses and leads to a positive attitude.

    Having a habit of running regularly can really help a city dweller in everyday life, and you can do it. Cheerfulness and enthusiasm will become indispensable attributes of your everyday life.

    Physiological factors

    1. cardio training– strengthens blood vessels and the heart, and a lot depends on this: endurance, immunity and much more;
    2. improvement of tone– you not only feel better, but your body also becomes leaner and more beautiful;
    3. metabolism– the body begins to better process the elements entering it and remove toxins, skin color, quality of nails and hair improves;
    4. – it is the treadmill that allows you to activate the processes of burning excessive amounts of adipose tissue;
    5. productive development– if you “monitor the instruments” (measure your heart rate, choose the optimal load), this will lead to an improvement in the functionality of the body and a better result than with unsystematic running.

    At the same time, you don’t even need to go to the gym to train, because they are quite accessible and take up little space.

    For weight loss

    When using intensive methods or incline walking for an hour you can get rid of more than 600 calories.

    It is also possible to run in this mode, when active fat burning begins. This requires maintaining your heart rate in the range of 60-70% of maximum.

    This running mode is not overly difficult and is accessible even to people with little training. Therefore, treadmills are highly effective for losing weight.

    • you will find it at the link.
    • Find out more about this here.
    Good to know! In order to lose weight, you just need to burn more calories than you take in. The peculiarity of the treadmill is its ability to launch a more active metabolism. Interval training allows you to actively burn subcutaneous fat.

    Separately for women during pregnancy

    After the second trimester, it is best for women to reduce physical activity. During pregnancy, only very light to moderate exercise is possible, and it is best to leave only light walks in the fresh air. If you can’t walk outside, you can choose a treadmill.

    After childbirth, the body gradually recovers over the course of about four weeks. During this period, it is also better not to resort to active training, but to limit it. And there is unlikely to be enough time during this period to train and recover normally.

    Important! If you want to start exercising on a treadmill after giving birth, wait 4-5 weeks and then consult your doctor. Find out if you will have difficulties with lactation from running on a treadmill.

    Generally speaking, the treadmill is not only beneficial for women and their health, but also allows you to have a slimmer figure. Although many are afraid of becoming overly muscular and thin, in reality this machine is excellent and. Therefore, the femininity of the figure will not disappear anywhere, but on the contrary, it will increase.

    For men's health

    One of the main bonuses for men should be endurance. Even if you are actively involved in “hardware”, cardio exercise is relevant.

    At least 2-3 classes every week will help maintain health and general condition at optimal level.

    We will not specifically focus on the benefits specifically for men. In fact, the effect is almost identical regardless of gender differences.

    How to avoid risks?

    We will consider possible harm from any, both and regardless of the type, in more detail later. Now we will note only the most important things. The most common cause of harm is ignorance and illiterate training, which can occur for the following reasons:

    1. lack of preparation– you use training programs that are too difficult for you (if you are a beginner, use them), you do not apply the general training methodology, there is no warm-up and cool-down;
    2. ignorance of one's own body– neglect of restrictions for activities, running without understanding the current condition of your body;
    3. – “sticking” a sock when running, too long or short a step - such blots in technique can negatively affect your body;
    4. low quality inventory– in fact, even a folding or mechanical treadmill for the home allows you to train normally if you choose a normal model, and low-quality equipment and the lack of normal shoes can cause a negative effect (listed in this article);
    5. lack of consistency– even if you just run without any programs for 15 minutes a day, you need to track your heart rate, choose the optimal pace and load for your current form, otherwise you can exhaust your body or get minimal benefits;
    6. neglect of symptoms– fatigue after training is a completely normal phenomenon, but if you don’t need to neglect sore joints or frequent dizziness, listen to your own body.
    Important! If you have limitations for running, use walking. There are practically no restrictions here, and with well-structured training you can get excellent results.

    It should be noted ability to vary intensity walking. Thanks to this, it becomes possible to use . For example, take this program:

    1. warm-up walk 5-7 km/h – 8 minutes;
    2. easy walking 7 km/h – minute;
    3. intensive (fast) walking 9 km/h – minute;
    4. cool down: easy walking – 5 minutes.

    Points 2-3 must be repeated six times, and then proceed to the cool-down.

    If it is difficult to walk at the specified speed, choose a speed that suits your own capabilities, the main thing is that the period of intense work alternates with a period of easy work.

    Learn more from the video:

    Can children go?

    For a developing body, walking on a treadmill can also bring significant benefits. , as a rule, is electric, but there are also mechanical ones. There are folding models, but you can also buy a regular one, since they are all small in size.

    How is trouble useful for children? First of all in opportunities to instill physical education in children from an early age. Not everyone has the opportunity to regularly walk with their children, not everywhere there is a suitable area for this, and the weather can be cold or rainy for long walks.

    Treadmill for children capable of solving many problems:

    • physical education– the ability to walk more allows the child to develop better from a very early age;
    • positive habits– such a simulator will help instill in your child not only sitting at the computer and cartoons, but also the useful habit of exercising his own body at home. By the way, you can combine cartoons and walking on a treadmill and at the same time get rid of possible problems of childhood obesity;
    • prevention and treatment– if the child is sick or recovering from an illness, then a children's treadmill will always allow useful physical activity to be available.

    Of course, in order to accustom the child to classes, you will need to create positive motivation(you can reward them with something for classes). A distinctive feature of children's tracks is their attractive colors, which create interest in the child.

    Harm and contraindications

    From the very beginning, let's look at the limitations under which walking is best for you:

    1. diseases of the musculoskeletal system;
    2. arthrosis, arthritis and other joint diseases;
    3. osteochondrosis;
    4. diseases of the respiratory system;
    5. high blood pressure;
    6. obesity;
    7. suffered strokes and heart attacks;
    8. diseases of the heart and blood vessels.

    Of course, every situation is unique, and It is advisable to always consult your doctor to understand the exact picture and understand whether there is any benefit from training in your case.

    However, if you have any of these ailments, you should not start running yourself. You need to start with walking. At the same time, over time it is quite possible to switch to normal training.

    For example, obese people It’s really better not to run, much less do interval training. However, if you lose weight using other methods, you will later be able to run.

    Important! If you have any limitations, then consulting a competent doctor is the best option to understand your prospects for studying.

    Let us note the symptoms, situations and consequences of running that also require attention:

    1. knees hurt after exercise– you should first pay attention to the shoes and the track itself, assess the degree of depreciation; if this is not the reason, you need to take care of the joints and choose an elliptical as an alternative;
    2. Is it possible to exercise if you have gerb?– it is possible and even necessary, sports are only beneficial here for many reasons, you just need to avoid using weights, bending and twisting the body;
    3. effect on joints– such harm is possible only with illiterate technique or the presence of poor shoes and exercise equipment;
    4. Nausea after workouts– most likely, you apply excessively high loads, after which you may even experience vomiting. But, if there are no gastrointestinal diseases, then do not worry - you just need to choose more moderate workouts for your current form;
    5. if you feel dizzy– it is quite possible that the cause here is also increased workload, but if dizziness is regular, you need to undergo an examination.

    Several interesting videos

    If after reading the article you still have questions or doubts, be sure to watch the following videos:

    In conclusion, let us note a few platitudes that, nevertheless, need to be understood.

    Regular exercise on a treadmill provides many benefits to the health of women, men and children, and shock absorption systems and sensors for measuring body parameters make training productive and safe. You should start classes wisely; it is best to first be examined and evaluate your own form.

    Have you long dreamed of becoming the owner of a slim and toned figure, but don’t know where to start? In this case, the easiest and most natural form of physical activity will come to your aid - walking on a treadmill. This type of physical activity is good because it is suitable for almost everyone. Walking on a treadmill is equally beneficial for both healthy people and those for whom heavy physical activity is contraindicated. But in order to get rid of those hated extra pounds, you need to follow certain recommendations.

    Benefits of walking on a treadmill

    Before we begin to outline the rules that should be followed during the training process on the treadmill, it is worth talking about the benefits that it brings. And the benefits of this cardio exercise machine for the body are not only great, but also varied.

    • Firstly, walking on a treadmill increases the tone of muscle fibers, which gives your figure a toned appearance.
    • Secondly, any physical activity, including walking, helps increase calorie consumption, which directly affects weight loss. After all, when you spend more than you consume, the body begins to take energy from fat reserves.
    • Thirdly, training helps improve metabolic processes - metabolism. The faster the metabolism, that is, the rate of absorption and waste of energy obtained from food, the less the body accumulates fat.
    • Fourth, aerobic exercise, that is, long-term exercise at a relatively low intensity, strengthens the cardiovascular and respiratory systems; develops such quality as endurance; normalizes blood pressure; improves the functioning of internal organs; enriches the blood with oxygen. And by walking on a treadmill, you increase the body’s resistance to external irritants, increase stress resistance and performance, and, of course, charge yourself with positivity and vigor for the whole day.

    Indications and contraindications

    Walking on a treadmill, like any sports exercise, will be useful for some, but can cause considerable harm to others. Therefore, before starting classes, you should find out which group of people you belong to. As for the first, such a load is ideal in the following cases:

    • in old age;
    • with significant excess weight;
    • with poor physical fitness.
    • mitral stenosis;
    • heart disease;
    • severe form of hypertension;
    • pulmonary heart failure;
    • bronchial asthma;
    • angina pectoris;
    • heart rhythm disorder;
    • thrombophlebitis of the lower extremities;
    • exacerbation of a chronic illness;
    • cold;
    • lesions of the musculoskeletal system.

    How to walk on a treadmill correctly

    The benefits of cardio training on a treadmill can only be obtained if you follow simple but very important tips:

    • Before you begin physical activity, always warm up first. Particular attention should be paid to the places that are most involved when walking, that is, the ankles, knees, calf muscles and thigh muscles. This will prepare the body for the upcoming workout and minimize the risk of injury.
    • The body must be in the correct position. The chest and shoulders must be straightened, the back must be straightened, the abs must be slightly tense, and the arms must be bent at the elbows so that they form a right angle.
    • Breathe deeply and only through your nose. This maintains a sufficient level of oxygen in the blood and stabilizes metabolic processes. When you have rhinitis, you should inhale through your nose and exhale through your mouth.
    • Make the training process more varied, that is, periodically change your walking speed. Interval training allows you to burn more calories, which means results will appear faster. For example, walk the first 10 minutes at a speed of 5-6 km/h, then the next 4 minutes at a speed of 8-9 km/h, and then 2 minutes at a speed of 10-11 km/h. Repeat the pattern until the end of the lesson. Interval walking is especially effective if you have one of the following devices, such as a fitness tracker or heart rate monitor. Using such a device, you can monitor your heart rate and calorie consumption at different walking paces. Based on the results obtained, it will be easier to adjust the intensity of training.
    • Before and after training, be sure to drink clean, still water. There is no need to limit yourself in fluid consumption during physical activity. Try to take at least two or three sips of water every 10–15 minutes. This will help avoid dehydration of the body, plus water promotes weight loss - it removes breakdown products from the body and takes an active part in the breakdown of fats. In addition, water restores skin elasticity, which eliminates stretch marks that occur after weight loss. Please note that drinking large amounts of water during exercise is not recommended, as discomfort in the form of heaviness may occur.
    • The inclination angle of the treadmill determines how much exercise you get. The higher it is, the more energy you will expend. At the initial stages, the angle of inclination of the simulator should be minimal, then it can be gradually increased.
    • When exercising, control your heart rate, that is, your pulse. It is advisable that throughout the entire workout it does not fall below 127–130 beats per minute. But it is also important that it does not exceed the 135 beat mark. In this case, reduce your walking speed and walk at a speed at which your heart rate does not exceed normal. Over time, your heart will become more trained and you will be able to walk at a higher speed without harm to your health.
    • When losing weight, a very important factor is the duration of the training process. It’s worth starting with 10–15 minutes. Then gradually increase your workout time until you reach 60 minutes. Walking on a treadmill for 1 hour is optimal because the breakdown of adipose tissue begins only after 35–40 minutes of physical activity. A longer load triggers catabolic processes, as a result of which muscle fibers begin to break down, rather than fat tissue.
    • It is not recommended to abruptly end the training process, or even start it. Therefore, do not be lazy to do a cool-down. Walk on the treadmill at a leisurely stroll until your heart rate drops to 110 beats per minute, then stretch your muscles. The first action will allow you to gradually reduce the pressure. With the help of the second, the body will begin to recover faster, which means that the muscles will hurt much less the next day. This is a very important factor, especially for beginners who are not used to muscle pain.

    Tips to help you lose weight faster

    If you want to get maximum results and achieve your dream body as quickly as possible, then, in addition to walking on a treadmill, you definitely need to take note of all the following subtleties:

    • First of all, you need to reconsider your diet. Weight loss will occur more intensively if you give up soda, sweets, as well as fatty and fried foods. All of the above should be replaced by vegetables, cereals, fruits, eggs, lean meat, fish, durum wheat pasta, and fermented milk products. In other words, nutrition must be complete so that the body does not experience a lack of nutrients and vitamins and is saturated with only the “right” calories. By “correct” we mean calories that give the body the energy it needs to function, rather than being stored as fat.
    • The next tip also concerns nutrition. While losing weight, it is recommended to eat 5-6 times a day in small portions. This way you will not only normalize the activity of the gastrointestinal tract, but also improve metabolism and get rid of the feeling of hunger. The latter protects against dietary breakdowns. By the way, you can eat this way not only during the period of weight loss, but also to maintain normal weight.
    • Also, when losing weight, the time at which the training is carried out plays an important role. Cardio training aimed at getting rid of extra pounds is best done in the morning, and on an empty stomach. In the morning, glycogen reserves are minimal, so the body draws energy from fat deposits. In addition, this way you will set a certain rhythm for the body.
    • The last key nuance in losing weight is the regularity of physical activity. The more often you exercise, the faster the excess weight will go away. It is optimal to walk on a treadmill 4-5 times a week. You should not exceed the number of workouts, as this is fraught with overtraining. Overtraining is a physical and emotional condition that occurs when the body does not have time to recover from physical activity. Against this background, a person loses interest in the training process, he experiences a loss of strength and fatigue.

    From all of the above, we can draw the following conclusion: walking on a treadmill is one of the simplest and most effective exercises that will help you lose weight without overload and injury. The main thing is to strictly follow all recommendations, make every effort and listen to your body. In this case, in the near future you will be able to enjoy your incredible transformation.

    Cardio training is an integral part of training, the goal of which is to rid a person of extra pounds. A good example of such training is running. To lose weight on the treadmill as quickly as possible, it is important to use effective programs.

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

    Plus, during exercise, all major muscle groups are involved, and this also makes a big contribution to weight loss.

    How to run on a treadmill to lose weight?

    As with any exercise, training on a treadmill for weight loss also has a number of features, taking into account which the desired result can be achieved much faster.

    • You should exercise in the morning, because this will help you get the greatest effect. Due to the significant slowdown in metabolism in the evening as our body prepares for sleep. In addition, it will give you a useful boost of energy for the whole day.
    • If your main goal is weight loss, then 2-3 workouts per week will be enough. With a larger amount, your body will become very tired, which will affect your overall well-being. At the initial stages, the duration of the workout can be only 15-20 minutes, but can gradually be increased to 40-60 minutes.
    • You need to 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 your time will be wasted. Also, do not have a very heavy breakfast.
    • An important component of the morning diet is complex carbohydrates (or slow ones). They are absorbed gradually and give a charge of saturation to 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 as fat, unlike simple carbohydrates.
      Porridge has always been considered a good source of such carbohydrates, so this is where you should start your morning. Plus, you can cook cocoa with skim milk, which will increase your stamina, and it’s better to use honey instead of sugar.

    You should not drink coffee, this will create an extra load on the heart, which will already be stressed enough during training.

    • It is recommended to drink at least 2 liters of water per day. And since when we exercise, we lose more fluid than usual, it is recommended to replenish it when doing physical exercise.
    • After training, it is useful to take a contrast shower.
    • To ensure 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 completing your workout. But immediately after finishing classes, you should close the so-called protein-carbohydrate window. Various juices or drinks made from milk and chocolate are perfect for this.
    • An important rule is to exclude all harmful foods from the diet and eat 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 think that running on a treadmill for weight loss is boring and monotonous. However, modern exercise machines allow you to diversify your training with different modes and choose the most comfortable and effective program.

    There are several types of training:

    • stationary, which is training with the same intensity and load;
    • interval, which is an alternation of high intensity with moderate activity. This type is the 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, you don’t need to take on intense training right away, but start with moderate ones.

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

    When you train on a treadmill to lose weight, you need to know how to exercise correctly.

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

    Long workouts

    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.

    Increasing loads

    Beginners first ask themselves the question: how long should you run on a treadmill to lose weight? But there is no need to rush in pursuit of results. For unprepared people, it is difficult to immediately engage in intensive training. You should start with walking, and then try to improve your results from beginner to advanced levels over a few months.

    First level

    1 minute of running (75% of maximum speed) alternates with 4 minutes of walking five times. In total it will take 25 minutes.

    Average level

    2 minutes of running alternate with 4 minutes of walking 5 times. The workout will take 30 minutes

    High level

    Both running and walking take two minutes, and this is repeated 5 times. Total training time is 20 minutes.

    Once you cope with a high level of stress, you can try interval training.

    What is the result?

    A small survey was conducted in the VK site community, which helped to understand the general situation with the results of weight loss on the treadmill. The voting results look like this:


    What can we say? Of those who exercise on a treadmill for the purpose of losing weight, there are still more of those who have seen results. And the results of some are really impressive: 7 people lost 5-9 kg, which is not little, five lost from 10 to 15 kg, which is simply wonderful, and 1 voter can boast of a truly enviable result with a minus of more than 15 extra kg! But even those who have lost from 1 to 4 kg have good results, because... sometimes this 1 kilogram means more to someone than all 10 to another. When there is not so much excess weight, every kilogram lost is a victory. We draw conclusions - a treadmill can really help in the fight against excess weight. The main thing is to choose the right training system and not be lazy.

    Video recommendations for exercising on a treadmill for weight loss

    A treadmill for weight loss, according to reviews and recommendations from trainers, is one of the main tools on the path to reducing excess weight. It is important to choose the right training program so that the body is sufficiently loaded. Don’t think that only training will help you achieve your goal. It is important to remember about proper nutrition.

    “I’ll start running on Monday!” — this thought has probably crossed your mind more than once. Was the idea unsuccessful? So, you missed something important... How to exercise on a treadmill correctly to lose weight and still have fun?

    Running is the best way to lose weight, intense cardio training and a source of vital energy. Pay attention to the benefits of such training and, perhaps, your laziness will disappear:

    • speeds up metabolism;
    • saturates the body with oxygen;
    • slows down the aging process;
    • promotes the breakdown of excess fat;
    • triggers the production of happiness hormones;
    • trains the heart;
    • increases endurance;
    • the body becomes toned and strong.

    After a morning run, you will feel a surge of strength, some euphoria, lightness, and your self-esteem will raise the bar. And most importantly, the hated fat will literally begin to melt before your eyes. But for this you need to do everything right...

    Treadmill or???

    The age-old question: which is better for losing weight: a treadmill or an exercise bike? Both options are good, but they work slightly differently. The exercise bike focuses on the lower body. While jogging, in addition to the legs and buttocks, the abdominal muscles actively work, the body and arms are involved. In terms of maintaining overall tone, running is definitely better.

    If you compare a treadmill and a track in a park, exercising outdoors will bring more benefits. There are various routes available, beautiful scenery, but some ladies are confused by the people around them. In addition, not every area has a suitable path for jogging, and breathing car exhaust fumes will only harm yourself.

    Benefits of treadmills:

    • Smooth surface;
    • load distribution;
    • possibility of selecting modes, speed, angle of inclination;
    • heart rate control, minimizing health risks;
    • counting calories burned.

    In addition, you can buy a fitness machine for home and exercise at a convenient time, without embarrassing anyone.




    Consider contraindications!

    Please clarify this issue with your doctor in advance. Intense loads are prohibited in the following cases:

    • cardiovascular pathologies;
    • problems with the respiratory system;
    • degenerative-dystrophic diseases of the musculoskeletal system of a complicated form;
    • late stages of pregnancy.

    Train correctly and have fun

    Insufficient motivation, monotony of activities, lack of the desired result - all this becomes a reason for another capitulation. Fat won again, and you were left with extra pounds and self-doubt. You can't give up, you need to learn how to run correctly!

    Set the mood

    Start by choosing the right motivation. The desire to lose weight should be so strong that even the thought of skipping classes does not arise. It doesn’t matter where you are training on a treadmill to burn fat - at home or in the gym - set the mood with music, see from the outside how you are moving towards your goal, overcoming difficulties, imagine how the kilograms begin to melt with every step. By the way, new comfortable sportswear or fashionable sneakers will increase your desire to exercise.




    Warm-up is a must

    You can't just jump onto the track and go into cheetah speed. First, do a warm-up: work out your joints, stretch, squat. Walk at a relaxed pace for the first few minutes on the treadmill.

    Unwarmed muscles and ligaments are a risk of injury. The knees and lower back are especially affected. For additional joint protection, use chondoprotective ointments.

    Select mode

    Modern simulators have several modes - automatic or manually configured. Key indicators: speed and angle of inclination. If you are a beginner, limit the first 2-3 sessions to simple walking without an incline, then gradually increase the load.

    Automatic modes alternate running speed, creating intervals for rest. Some machines adjust to the athlete's heart rate.




    Control your heart rate

    Heart rate is directly related to fat burning processes. The optimal value is 120 beats per minute. It is necessary to take into account the state of health, the amount of excess weight, and age.

    To calculate the exact beats per minute, use the formula: (220 (max heart rate) - age) * load percentage

    For example:

    • 220 - 30 = 190 - maximum allowable heart rate
    • 190 * 50% = 95 - warm-up and cool-down
    • 190 * 65% = 120 - maximum fat is burned

    To avoid spitting out your heart by the end of the workout, this level of exercise should be alternated with walking at a slow pace.

    When and how much should you run?

    We need to figure out three questions: when, how much and how often:

      The time of day does not play a key role, but it is better to train in the morning, on an empty stomach.

      How long should you run on a treadmill to lose weight? Optimal - 30 minutes. Less than 20 minutes of running will not have time to start fat burning processes, and more than 40 minutes will provoke fatigue and breakdown of muscle tissue.

      To achieve results, exercise at least 3 times a week. When combining cardio loads with strength training, two workouts a day are sufficient; when cutting, you will need at least five.

    And now for a hitch...

    After an intense run, you need to restore your breathing, normalize your pulse, and do some stretching. The warmed up body will cool down and you can take a shower. After training, you should feel pleasantly tired, but not exhausted.




    Isn't it time for a snack?

    To get the most out of your classes, remember a few rules regarding food:

      Before training, you should not eat for at least 1-2 hours.

      If your stomach is cramping, have a snack with complex carbohydrates 30 minutes before, but SLIGHTLY!

      After class, wait another 1-1.5 hours and only then eat a protein dish.

    Beware of dehydration

    Another mistake is refusal to tap. During running, the body loses a large amount of fluid. It is this effect that moves the arrow on the scale to the left immediately after training. But after a few hours the weight will return to its original level. Why?

      The weight you lose is water, the volume of which you will regain throughout the day.

      If you reduce the amount of water you drink to a critical level, you will feel weak and the effectiveness of your training will decrease.

      When is there a reason to cancel a workout?

      • severe fatigue;
      • deterioration of health;
      • back or joint pain;
      • injury;
      • severe hangover.

      You can create your own program, but for maximum efficiency, exercise on a treadmill for weight loss is carried out according to special schemes:

      1. Interval. Alternate between short periods of light and intense running.

        For endurance. The beginning and end of the workout are limited to easy running with a heart rate of up to 100 beats per minute. The middle is 10 minutes of intense running at the limit of your capabilities.

        Continuous running. Choose a comfortable speed and run for 30-40 minutes without stopping.




      At first, the weight will melt before our eyes, but there will come a period when the indicators will stall. Don't give up training! This is the norm - a plateau effect. Review your diet and give your body a shake-up: change the type of activity, make a breakthrough in the load or, conversely, reduce its intensity.

      We hope our tips will help you achieve your desired result!

    Running for weight loss is almost the most optimal workout.

    Of course, it would be absurd to say there are no fat runners, but pay attention to another detail.

    Among people who prefer strength training equipment, there are those who are fat, but among those involved in aerobic exercise (running, swimming or cycling), even at a semi-amateur level, there are no noticeably obese people.

    The bottom line is that fat burning is optimal during aerobic exercise. Running is one of these, and a treadmill allows you to make your cardio workouts more effective.

    General rules of classes

    To start losing weight normally, you will need to stick to the system. In addition, it is very useful to be able to use a treadmill normally, that is, not only turn it on and off, but also create different programs and vary the load. To do this, you need to know and master the necessary functions.

    To everything mentioned you will need to add normal equipment, which at a minimum consists of (this is not about running only in sneakers, other clothes are also needed, but sneakers are the most important element) and a normal track.

    For example, if you have any problems with your joints, you will need cushioning on the track. In general, you should first study a little running theory and choose equipment. Do not forget,

    It’s better to take a closer look at the rules of how to lose weight: in short, they consist of compliance with two methods:

    1. nutrition;
    2. training.

    Besides need to recover normally and experience less stress.

    Attention! If you want to lose weight, you need not only jogging on the track, but also a diet, a competent and rational menu.

    Briefly about the most important facts

    We will tell you more about nutrition and training in separate paragraphs, now we will note the most significant facts in the table.

    Carbohydrates hold 4 grams of water in the body. Accordingly, if you want to lose body weight, you need to reduce the amount of carbohydrates and remove water.
    First, during training (in particular aerobic training), water and toxins are burned. Therefore, it is not particularly rational to weigh yourself before and after training. Especially if you have an untrained body. At first you will lose weight, but only by reducing the amount of toxins and water in the body.
    A kilogram of fat = 8000 calories. Thus, even during an intense workout, you will burn at most 100 grams of fat. You need to proceed from this and build a gradual and step-by-step weight loss program.
    4 weeks = - 4 kilograms of excess weight. This is the best result to focus on. At the beginning, there may be results of 6-7 kilograms, but they are achieved by cleansing the body of excess water and toxins.
    220 – your age * 0.7 = your heart rate for training. It is this pulse (+- 5-10) that needs to be maintained during the active phase of the workout, that is, run so that the pulse remains in this target zone. Then fats are actively burned if you exercise monotonously and for a long time. The body oxidizes fats.
    Carbohydrates before training. If you eat and get on the treadmill within an hour, your body will spend exactly these calories received. Carbohydrates are needed before strength training. To burn fat, it is generally better (if there are no restrictions) to run on an empty stomach or 1-2 after meals, we will talk about this in more detail separately.
    Protein before training. They are completely acceptable, they will prevent you from gaining weight, but in addition they will not allow you to burn muscle mass. Intense running can burn not only fat, but also your muscles. Therefore, you need to add protein to your diet.
    Don't focus on weight. It is better to focus on the volume of your body. Observe the effect when you look at yourself in the mirror.

    Master this information and you will be able to better navigate. Next, we will consider the topic in more detail and provide the necessary clarifications.

    2 running programs to burn fat

    First, let's repeat about an essential detail that is related to nutrition. Running is an intense exercise to which the body tries to optimally adapt, and you cannot (unless you have reached the deep stages of self-understanding) simply tell the body: burn fat. The body will spend energy in the most convenient way.

    Therefore, if you ate carbohydrates before training, then during the run these carbohydrates will be processed. From here significant conclusions should be drawn:

    • don't run on a full stomach– this is practically not effective for losing weight, you will only develop muscles and endurance;
    • do a workout on a full stomach– an intense warm-up will give you the opportunity to expend some of the energy and further burn fat.

    The best option is to study in the morning. when you only drank water after waking up. You can also do a workout in the afternoon after work: when you have had lunch but not yet had dinner. Another option is combination of strength and aerobic training.

    Of course, not everyone can afford two-hour classes, but if you don’t want to get attached to food, then to lose weight you should first do an hour-long workout on the gym and then an hour-long workout on the treadmill. By the second hour, the body will just switch to drawing resources from the fat layer.

    We will not move into the exotic and will provide a couple that are considered a classic option for losing weight: when used correctly, they give a high effect.

    Option 1

    The basis of this training program is stage 2, when you are in the target heart rate zone. Exist . Some treadmills allow you to automatically control the load: as a rule, this option is called target, where you select the target heart rate values ​​​​for the specified training period.

    Attention! During the process, try to really give your best in the active phase.

    Option 2

    The second option is an intense training regimen.

    In this workout, steps 2 and 3 must be repeated at least six times. You can set a more intense load for the active phase and additionally use an incline. In addition, if your capabilities allow it, you can do a more active and longer cool-down.

    The essence of this workout is to start fat burning in the active phase, which continues during the rest phase., thanks to which you achieve better results in a shorter period and recover periodically. Increasing the cool-down phase will allow you to continue to actively burn fat, but at the same time run at a very measured pace.

    It is especially important to choose the right one. We talked about this in a separate article.

    Intensive walking pattern

    In essence, these programs are no different from running programs. The main difference here is the restrictions:

    • according to the age;
    • on health;
    • by body weight.

    For some, jogging is not available due to illnesses (for example or), but it is available; someone is prohibited from running until their weight is reduced to more acceptable parameters.

    Anyway, jogging may well have the same effect. You can achieve your desired heart rate parameters, and often there is not much difference.

    For exercise, take running programs in which you should reduce the speed to optimal for walking and the load to your current condition. The technique is otherwise identical: interval walking or target heart rate zone.

    Carefully! If you have health limitations, consult your doctor first about losing weight on a treadmill.

    How to eat during training?

    Two main products The things you need to pay attention to are water and vegetables.

    1. Water promotes metabolism and allows you to rid yourself of toxins. Of course, water adds weight to the body, but during active training it is better to drink more.
    2. Vegetables saturated with fiber, which is not absorbed by the body, but promotes digestion and gives satiety. Fiber thus provides “negative” calories, that is, the body spends energy on digestion, but does not receive calories. And in general, vegetables are a more than healthy option for weight loss.

    Nevertheless, Proteins should not be neglected either. If you eat little protein, then during exercise you will burn muscle, not just fat. It won't hurt to know -

    Brief basic tips:

    1. consume more, spend less– simple arithmetic, which is the ABC of losing weight: you need to burn more calories than you consume;
    2. reduce the amount of carbohydrates– focus on proteins and do not neglect fats, but slightly reduce the amount of carbohydrates in your diet;
    3. fractional meals– fractional nutrition consists of small (we repeat, small) portions that are better absorbed by the body, they activate metabolism, allow you to be more active and lose weight more actively; stick to a specific eating schedule;
    4. water– water really means a lot for weight loss, it’s best to generally replace all your daily drinks with just water or water with small additives (for example, with lemon);
    5. not just a diet– if you simply don’t eat enough, the body begins to store fat, so you don’t need to reduce calories excessively, but evenly spend your excess body weight in training.

    The rules for fractional meals are shown in the figure.

    If you want to achieve results, for intensive weight loss, create a clear weekly menu for yourself, count calories and choose the optimal composition of products. Try to eat more carbohydrates in the morning and more proteins in the evening.

    Several useful videos

    Finally, be sure to watch the video below:

    When you combine nutrition and exercise wisely and stick to a schedule, losing weight becomes a rational and rewarding process. These tips will help you normalize your body weight and improve your own health.

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