How to Lose Weight on the Treadmill Fast?
Healthful Vitality | 03/08/2022 | How to Lose Weight on the Treadmill Fast?
Treadmills are perhaps the most popular machines for aerobic exercise. They come in various sizes and functions. Some of them are pretty affordable. Multiple treadmills are installed in every gym. However, what is good about them is that they are readily affordable. As a result, more and more people are not using it at home.
It is an excellent way of burning lots of calories, boosting cardiovascular and respiratory health. It may also help prevent metabolic disorders. In addition, it is one of the excellent ways to lose weight.
One can use them year-round and even while watching television. It means that person is more likely to use them regularly.
To lose weight, use a treadmill for high-intensity interval training (HIIT)
In recent years, HIIT has been gaining popularity. It is because HIIT helps boost metabolism for several hours. It means that a person keeps burning calories even while resting. Indeed, it is quite a visible effect. Those using smartwatches may note that HIIT may increase heart rate for several hours after the exercise.
So, what is HIIT? It combines low to mid-intensity exercise with very high-intensity training. So, for example, one may start by walking on the treadmill for 5 minutes and then run at maximum pace for another 30 seconds. One may repeat this cycle multiple times, like 5 to 10 times.
As one progresses through the weight loss journey, it would be better to combine jogging with sprinting.
Workout at moderate intensity for maximum benefit
Many people do not get results as they work out too little and slowly. For example, walking at a slow pace does not provide results because it does not burn many calories. Therefore, it is vital to train for longer, like 45-60 minutes, and maintain a moderate pace.
One can use the simple formula to calculate moderate pace. A moderate pace is when your heart rate is 70% of the maximum heart rate for your age. Thus, for a person 30 years old, the maximum heart rate is 220 minus the age, that is 190 beats per minute. Thus, 70% of 190 would be 133. It means that training by keeping the heart rate between 130-140 may help burn body fats more efficiently.
However, lots would also depend on the level of physical health. For example, one may start with less intensity and slowly progress.
Some treadmills can provide heart rate info, but not all. Thus, one may use wrist bands, heart rate monitors, or smartwatches to monitor the heart rate.
To increase exercise intensity, one may increase the running pace, or one may incline a machine a bit.
Reduce the risk of burnout
Many people struggle to train regularly. After some time, any activity may become boring. However, one may prevent burnout by combining various workouts. For example, one may do HIIT training three days a week and light jogging for another three days a week.
To conclude, a treadmill is an excellent way to lose weight fast. One may increase the benefits from the treadmill workout by including strength or weight training in the routine.
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