Want to know how to lose weight at home or rather how to use treadmill for weight loss? Read this article to get the answers.
The treadmill is considered to be one of the most effective exercising equipment. But most people seem to use the treadmill wrong more often than not.
Even if you spend almost 1.5 to 2 hours on the treadmill, every day, almost bored out of your mind, you don’t seem to have any results when it comes to weight loss.
This not only makes it hard for you to keep going back to the gym and exercise for weight loss every day, but it also makes it hard for you to keep up the motivation on the whole weight loss idea.
People just seem to use treadmill for warm-up before the actual exercise, if ever, when properly used, a treadmill is great for weight loss and as good as walking, jogging, running or sprinting.
Among all the benefits of treadmill one is that you can install a treadmill exercise machine at your home and workout for weight loss, thus there is no need to go to a gym.
So, how to use treadmill for weight loss? Here are some ways:
HIIT – High-intensity interval training
How does it work?
When you are stuck in your weight-loss journey, HIIT is generally the answer, and it works with the treadmill too.
High-intensity interval training is advantageous for weight loss as it quickly uses up the extra calories, helps in burning fat and doesn’t adversely affect the muscle tissue.
Treadmill workouts are ideal for people who are short on time. The basic idea behind HIIT is to work high-intensity for a short span at pre-fixed intervals with low-intensity effort in between the intervals.
To put it simply, you can run for a few minutes on high speed followed by a few minutes of jogging and then going back to running for a few minutes. Thus a cycle of high intensity followed by low intensity will help you easily burn the extra fat quickly.
The best advantage of this type of treadmill workouts to lose weight, that even if you can spend only around 45-50 minutes/day, you can see results almost within a couple of months.
Additionally, you won’t have time to get bored as this type of exercise will pull you away from your comfort zone, thus, leaving you no time to get bored. And since it just needs less than an hour per day and will provide you with immediate results, it helps you stay motivated to lose the extra pounds quickly.
So all those who were wondering how to lose weight fast with exercise, treadmill workout is for you.
How to run on treadmill for weight loss? What steps can one follow?
A simple treadmill workout for weight loss via the HIIT method should look like this:
To sum up, the work-out should look something like this:
- Warm-up: 10 to 20 minutes
- High intensity: <8 minutes
- Rest period: 1 – 3 times high-intensity period
- Repeat high-intensity followed by rest period cycle for 50 minutes with no breaks
- Wind down for 10 minutes before stopping
Use the incline for quicker weight loss
How does it work?
If you are running for weight loss then using the treadmill for a finite time at the same speed is the worst thing you can do. Instead, you get better results if you keep changing the workout around. If sprinting and HIIT isn’t your thing, you can play about with the settings, especially the incline, to realize quick weight loss.
The main aim here is to bring yourself and your body out of the comfort zone and force it to work and burn those extra calories. As it is a commonly known fact, running uphill is a hard job and burns more calories than running on a flat road.
Applying this strategy to the treadmill too and increasing the incline will help you lose weight faster. This way, calories burned on treadmill will be more. Also, it is more challenging for you as you will have no time to be bored and you will be able to see results faster! This is one of the benefits of running on treadmill.
Just like the HIIT method, you can keep changing the incline bit by bit with periods of rest in between. The main aim here is to increase your heart rate, which will then lead to burning of the extra fat and hence weight loss. A number of machines allow you to easily change parameters like the speed and incline so that you can exercise better.
Some of them even have in-built modes where the machine simulates running up and down hills. There are modes where you go on an incline and then on a flat run as a cycle, and there are modes which mix things up randomly too.
Both can help towards using the treadmill more effectively to lose weight and what you choose depends on your requirement and level of fitness. This is the best way to lose weight at home. So, put on your running shoes and shed those extra killos!
What steps can one follow?
The steps involved are fairly simple. As always it is important you don’t forget the warm-up and slowing down at the end before eventually stopping. At least an hour on the treadmill per day is essential if you want to see quick results. The steps involved are as follows:
Thus, your whole exercise regime should look something like this over a span of at least 60 minutes:
- Warm-up: 10 minutes
- Slowly building speed to a comfortable level: 10 minutes
- Increase incline to a comfortable level and walk or run: 8 minutes
- Run-on 0% incline: 8 minutes
- Repeat cycle: >60 minutes
- Slowly decrease incline and speed before eventually stopping
If done right, it is possible to use the treadmill effectively to lose weight. As opposed to walking, jogging or running outside, using a treadmill ensures that you can work out every day no matter the weather outside.
Also, you do not have to starve yourself to lose weight, it is possible to lose weight without dieting. There is no rocket science involved in this, just changing your eating habits and replacing unhealthy food with healthier food will show significant results.
For example, replacing salted butter with peanut butter or replacing tea/coffee with green tea.
Green tea not only helps in removing toxins from the body but also helps in boosting metabolism which in turn helps in burning more calories than usual. These are some of the proven benefits of green tea.
The secret to losing weight on a treadmill is to keep stepping-up the difficulty level so that your body is pulled out of its comfort zone and forced to burn those extra pounds quickly. So, keep changing it with the exercise regime and realize your perfect weight, look good and keep fit! Plan well, and you won’t get bored!