A treadmill is perhaps one of the most trusted exercise equipment for weight loss. You can easily lose weight by working out on the treadmill. To get the best of treadmill exercise benefits for weight loss, all you need to do is to be consistent and slowly increase the intensity of the workout. Treadmills are accessible, easy to use, and affordable and you can burn hundreds of calories in mere minutes by putting your foot down on the belt. The best part of it is you can have it in your home and use it as per your comfort and schedule.
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How to use a treadmill for weight loss?
A treadmill has always been a popular option among people looking to keep their weight under control. But to gain the maximum benefits of a treadmill workout for weight loss, it is important to take care of a few things while running. Otherwise, your session will be of no use.
Read on for our in-depth guide on how to use the treadmill for weight loss and running techniques. Being aware of this will always help you to achieve the best results. While keeping your body safe, these tips on how to use the treadmill will help you maximize your workouts and achieve your weight loss and fitness goal.
- Make sure you use running shoes while running on a treadmill. The shoe should be comfortable or else it may cause pain in your heel and knee.
- Warm up your body before you step into the treadmill belt.
- Start by walking on the treadmill at a slow speed. This will allow you to know your treadmill machine well. As you become more comfortable with the treadmill, you can gradually increase your speed.
- Be sure to keep your shoulders straight and relaxed and your arms bent at 90 degrees. When you’re walking on a treadmill for weight loss, be sure to push off with your heel and then roll through the foot to the ball of your foot.
- Walk on the treadmill for 10 minutes. If your body feels sore, you may want to walk for 5 minutes and then increase speed as you become more comfortable with the machine. As always, listen to your body!
- Work up to 15 minutes of vigorous exercise at 60% of MHR (about 120-140 beats per minute, or bpm).
- Be sure to make notes of your progress every day. You can even take pictures of yourself on the treadmill! You might be surprised by how much you’ve improved after only one week of working out. That’s why it’s important to keep track of your workouts and food intake! A journal helps!
What If You are a Newbie at Treadmill?
If you’re new at exercising, it might be smart to start with the fitness test again in a few weeks. After 6 weeks of treadmill working out 3 times per week at moderate intensity, your MHR should increase by about 5 to 10 beats per minute (bpm). Keep up the good work!
It’s important to slowly build up your fitness levels over time, especially if you’re already an athlete. Starting with a lower intensity will ensure that your body becomes accustomed to the workout, and you won’t be too sore or tired afterward. Even though it may seem like nothing is happening at first, trust us – your body is working hard to help you become stronger!
Treadmill Workout Only Exercise after Warm-up
Warm-up is essential for any kind of exercise you do. After warming up, walk at a moderate speed of 40-50% MHR for about 10 minutes. This is your warmup! Warming up will help to reduce the stiffness of the muscles by raising the heart rate and increasing the flow of oxygen.
Now, jog on the treadmill, increasing your speed until you’re jogging at 60-70% MHR for 30 seconds. It’s important to keep going during these intervals – don’t slow down or stop until the 30 seconds are up! After those 30 seconds are up, decrease speed back to 50% MHR and begin walking again. It may seem like jogging for only 30 seconds isn’t very long, but you can challenge yourself by increasing the number of intervals as your fitness level improves over time.
Start with a 15-minute walk at a moderate pace of 40-50% MHR. Once you’re comfortable with walking, you can start mixing in some jogging intervals of 30 seconds each.
Remember
You should NOT be able to carry on a full conversation while working out! If you can talk easily between breaths, it’s too easy and needs to be more challenging.
Using Treadmill for Weight Loss? Do Not Forget to check your heart rate.
Be sure to check your heart rate periodically throughout the workout so you can challenge yourself appropriately. If you tend to overdo it, write down how long it takes for your breathing to become very difficult while jogging or working out. Then, try doing some workouts where that point occurs later in the time interval. This will help you appropriately challenge yourself.
If you don’t have a heart rate monitor, or if you aren’t checking your pulse during workouts, it would be difficult to make sure that your body is getting the right intensity for the workout. Remember that over time, the length of jogging intervals will increase from 30 seconds to 1 minute. You can also add extra intervals when you’re comfortable.
It’s also important to mention that it’s better to jog at the right place than to run too fast and then have to slow down or stop when your body can’t handle it (an example might be slowing down from a 9-minute mile down to a 12-minute mile). This often happens because people try to run quickly before they are ready.
If you find yourself getting very tired during workouts, it’s probably best to slow down.
Pros of Treadmill:
- Is a treadmill good for weight loss? And the answer is yes, they provide a consistent surface to walk or run on, they’re easy to use, and they’re relatively affordable.
Cons of a Treadmill:
- The cons of a treadmill are that they can be very boring, they can take up a lot of space, and they can be loud.
Myth Busters:
Some people believe that treadmills are bad for your body because they put a lot of pressure on the joints when you run. There is no real evidence to support this, but if you are worried about it, be sure to check with your doctor.
Can You Use Cardio Equipment for Weight Loss?
You can also use other cardio equipment like an exercise bike or elliptical machine, but be careful that you don’t overdo it. These machines are great for people who have joint problems or other reasons why they can’t run.
The same method applies – start with a warmup of 10 minutes, then go at 60% MHR for a minute, and gradually increase the time as your fitness level improves. Just be sure to stay safe by checking your pulse throughout the workout!
As always, don’t forget to check with your doctor before you start any new workouts or changes in your routine.
Who Should Use a Treadmill?
Treadmills are a great piece of equipment for people who want to walk or jog, regardless of their fitness level. They’re perfect for beginners because they provide a consistent surface to walk or run on, and they’re easy to use. Treadmills are also widely accessible and inexpensive, which is another reason why they’re so popular.
Is Treadmills Bad for Your Body?
Some people believe that treadmills are bad for your body because they put a lot of pressure on the joints when you run, but this hasn’t been proven. If you have joint problems or other reasons why you shouldn’t run, though, an elliptical machine or exercise bike would be a better choice. Regular cardio equipment like these machines is also great for people who want to improve their fitness level but suffer from joint problems.
Bottom Line
Running is the secret of many people’s fitness. Running on a treadmill boosts your metabolism, maintains proper digestion, and burns fat faster. However, doesn’t mean that you’ll see results if you just go for a few short runs here and there. You’ll need to commit to a lengthier, more intensive exercise routine in order to get the most out of your treadmill workout plan.
We hope that our guide on how to use a treadmill for weight loss will enable you to maximize the benefits of treadmill exercise.
Make sure that you’re not putting yourself at risk for injury by following the wrong technique when running on it.
The last tip before we conclude, if you want not to get exhausted quickly on the treadmill, make sure that you breathe through your nose and not through your mouth.
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