4 training options will help you decide how long to run on a treadmill

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 training duration 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 (or slow) carbohydrates. 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.

The benefits of running for losing belly fat

How to find out if running helps you lose belly fat? Look at the runners - not a single one of them is overweight. In the process of movement, the body receives the optimal amount of load, while metabolic processes are activated. Harmful substances come out with sweat, calories are lost and as a result, the runner normalizes his own body weight.

To the question: does running help to remove the stomach and sides, the answer is yes. Intense anaerobic exercise involves the muscles of the thigh, lower leg, buttocks, back, and neck. By starting to run, the patient forces both muscles and internal organs to work. Benefits of training:

1. The organs are saturated with oxygen, which means migraines, aching bones and muscle spasms will go away;
2. During running, the heart works with increased intensity, improving the functioning of blood vessels, thereby reducing cholesterol levels and minimizing the risk of heart attack and stroke;
3. Jogging burns excess fat not only on the stomach, but also on other parts of the body;
4. Intense movement causes the body to produce a large amount of hormones responsible for pleasant emotions, so after a run a person is always in high spirits.

Thus, jogging removes the fat layer on the stomach, legs, buttocks and sides, gives a lot of positive emotions and improves health.

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.

Benefits, harms and contraindications

First, let's talk about the pros of walking on a treadmill, because there are many more cons!

• The ability to maintain great physical shape without excessive stress. This is important for women who want to lose weight through sports, but have health restrictions;
• Walking is a great way to strengthen the heart and breathing, increase endurance;
• The treadmill makes it possible to regulate the volume of load, which is very convenient, because each person has his own starting level;
• Such training, due to the low load at a moderate pace, is allowed for older people, as well as during pregnancy;
• Provides an acceptable load on joints and ligaments;

An activity can cause harm only if you exercise without a system, thoughtlessly, and without following the rules listed above. In this case, you risk getting injured, losing your health, and quickly becoming disillusioned with your training.

Also, you can harm yourself if you walk with contraindications:

• Spinal injuries;
• Traumatic brain injuries;
• Cardiovascular diseases in the acute phase;
• Epilepsy;
• Conditions after a heart attack or stroke;
• Exacerbations of chronic diseases;
• Oncological neoplasms;
• Inflammatory processes, including at elevated body temperature.

Rule 6. To maximize the benefits of walking on a treadmill for women and men, always exercise in good health and in a great mood. If there are contraindications for medical reasons, be sure to consult your doctor.

Recommended Training Plans

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

How long will it take to get the first results?

In one workout lasting 30 minutes, 650 Kcal are burned, but only if the lesson was carried out correctly. But you don’t need to expect quick weight loss results - everything is strictly individual. Some people regain their ideal shape after just a month of regular training, while others will need 3 to 6 months to achieve their goal. It is important not to quit classes after some failures, because in this case the already lost weight will quickly return, and even “with supplements.”

If it is not possible to exercise on a treadmill every day, then you need to do this at least 4 times a week and preferably at the same time. In parallel with running, weight loss will be facilitated by a diet - simple restrictions on the amount of food eaten and on sweets, fats and baked goods will speed up the process of returning to a slim figure by half.

After normalizing your weight, you should not stop running! Firstly, you still need to maintain your figure and acquired weight. Secondly, sport is about stabilizing blood pressure, hardening, normalizing sleep, getting rid of stress, depression and preventing vascular diseases.

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.

What speed should you be during training?

The treadmill belt moves at different speeds. Depending on this factor, the intensity of the workout changes. The higher the speed, the faster the person must perform the movement.

Rules for the training:

1. You should start training at the lowest speed, more precisely, with easy walking. Once the muscles are warmed up, you can gradually increase the pace. Warm-up can last about 1 minute.
2. After the muscles have warmed up, you need to do a light jog for three minutes. The canvas should be at an angle of 2 degrees. The speed should be increased by one notch.
3. After a five-minute warm-up, you can move on to the main set of exercises, jogging or brisk walking, at the consumer’s request. The resistance angle should also be 2 degrees, while the speed should be increased as much as is comfortable. If the exercises are performed with the aim of improving 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 your pulse (you can do this using a special heart rate monitor); 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 the workout, you need to walk at an easy pace.

Increasing loads

The first question that beginners ask is: 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.

A small survey was conducted in the Fitnessera.ru community on VK, 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.