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Training on a treadmill makes it easier to lose weight and is a good alternative for people whose unfavorable weather prompted them to give up running in the fresh air. It can also be a permanent element of training at the gym. Read what a treadmill training should look like in order to burn fat effectively, learn the running technique on this equipment, and learn about the training plan for beginners. In this article you will also learn what interval exercise on the treadmill is about.

Treadmill traininghas its opponents and followers. The former complain of monotony and find that running in a closed room, with your eyes fixed on the wall, is definitely not for them. Others, on the contrary, appreciate the usefulness of the treadmill in slimming training, as well as the fact that it can be used regardless of the weather.

If you are one of the latter, remember that treadmill training is different from running outdoors, and that one of the elements of its effectiveness is proper technique.

Treadmill exercise technique

1. Complete your running gear and shoes

Before you start training on the treadmill, make sure you have the right outfit. First of all, it should be comfortable and not restrict movement. It is worth putting on thermoactive clothing that will increase the comfort of exercise thanks to the sweat drainage function. Footwear is very important - you can use your standard training shoes because you don't need as good cushioning as when running outdoors. However, if you train outdoors on a daily basis, there is nothing to prevent you from using running shoes. A sweat towel and a water bottle will also be useful.

2. Remember to warm up and finish your workout

Treadmill training should consist of a warm-up, a proper run, and a recovery phase. Spend about 20 percent of your training time warming up and finishing your workout. As part of the warm-up, you can walk at the lowest possible speed on the treadmill or perform exercises such as: forward bends, side bends, and the inside and back of the thighs. In the relaxation phase - at the end of the training - it is also recommended to walk at the lowest possible speed.

3. Start the running belt before entering the treadmill

Beginners (and sometimes those who have been training for some time) often make a mistake when entering the treadmill - either they turn it on only after entering the running belt, or they immediately enter the belt with the turned on and set to large machine speed. Meanwhile, before stepping onto the treadmill, from the feet on the sides of the treadmill, start the treadmill walking belt at a slow speed. Only then can you enter the running belt. It is a mistake to start the treadmill after standing on it.

4. Run in the middle of the running belt

Do not run too close to the side edges of the running belt or too close to the panel - try to keep to the center of the running belt. Thanks to this, you will retain the full range of motion and the ability to set your natural length of steps. You'll also get the best cushioning and won't put unnecessary stress on your shoulders, back, and neck.

The treadmill has been used as sports equipment only since the 1960s. Previously, this machine was used to test people with heart and lung diseases.

5. Don't look at your feet

Remember to keep your body upright. When exercising on the treadmill, we reflexively look down at the display, but leaning forward unnecessarily tightens the muscles. What's more, in this position, the treadmill "throws" the legs back and we stop tearing them off by ourselves. So it's best to look at the point in front of you - at eye level. It is also important not to hold on to the handgrips when exercising on the treadmill. They are used to assist with getting on and off the machine, they can also be used when changing speed.

6. Set the appropriate slope

Running on a treadmill allows you to achieve better results with less effort than in natural conditions. After all, the running belt is a straight surface, without any obstacles in the form of stones, sand, hills, etc. However, if someone wants to run in conditions similar to those in nature, he can set the inclination angle on the machine. The best option, especially for beginners, is to choose a 1-4% slope (even 0% will be a good option for your first workouts). Setting an incline greater than 8 percent is strongly inadvisable as it increases the risk of injury.

7. Grade effort

Start and end each run with a walk. If you're just starting your workout, don't be afraid to walk while jogging as well. You will achieve better results in this way than by getting dizzy and short of breath from too fast pace. Control your pulse - most often the machines themselvesthey display it (usually you have to put both hands on the pulse sensors, the result appears after about 5 seconds). However, these are estimated results, so it is a good idea to have professional heart rate measuring equipment with you.

Check: How to lose weight in a week? How many kilos can you lose in a week?

8. Drink water

During training on a treadmill, as during any exercise, you need to keep your body properly hydrated. Two hours before training, drink 2 glasses of water, just before it (15-20 minutes) - half a glass, and during the exercise itself (at 20-minute intervals) also reach for one glass of water. However, after exercising on the treadmill, drink 2 glasses of water. Remember that it is easier to dehydrate when exercising indoors than when exercising outdoors, as air resistance cools your body down.

9. Take care of variety

Running outdoors means not only constantly changing landscapes, but also changing weather and running conditions: for example, the sudden appearance of a car on a nearby street. Therefore, it requires greater concentration, and at the same time seems more interesting than running constantly in the same place, in a closed room. In such conditions, it is difficult to bring yourself into a state of concentration, but you can help yourself. It's a great idea to listen to your favorite motivating music or change programs or the slope of the running belt.

Which exercises burn the most calories?

Worth knowing

Correct posture when training on a treadmill

  • erect head, look straight ahead (not downwards);
  • shoulders loosely lowered;
  • arms bent and held close to the body;
  • straight back;
  • stomach pulled in;
  • drop on the mid-posterior part of the foot.

How to exercise on the treadmill to lose weight?

During one hour of training on a treadmill, we burn from 400 to 800 kcal, but it all depends on individual factors - body weight, age, gender. For example, a 50-kg woman who will cover 10 km in 55 minutes will burn 500 kcal, and an 80-kg man who runs at the same pace already has 800 kcal.

However, there are several rules for losing weight on a treadmill, compliance with which can help us burn fat more efficiently - pay special attention to them when training on the treadmill.

1. Monitor your heart rate

One of the most important principles of effective weight loss training is heart rate control. Each of us has its individual maximum level. How to calculate it? It is enough to subtract your age from 220 and multiply the result: x 0.60 (to get the lower limit of the training heart rate) or x0.80 (to reach the upper limit of the training heart rate). During the first weeks of training, it is recommended to exercise at the lower limit of your training heart rate (60%). Over the next 2-4 months, gradually increase the intensity of your exercise until you reach the upper limit of 80% of your heart rate.

2. Exercise not less than 30 minutes

The proper training should last about 40 minutes. Why? For the first 10 minutes, we burn the sugars stored in the muscles, after the next 10 minutes, fat is also burned, and only after 30-40 minutes, fat becomes the basic energy source burned during exercise.

The training scheme on the treadmill should therefore be as follows: 5-10 minutes of warm-up (e.g. slow running), 30-40 minutes of intensive proper training (however, if you start from scratch, initially you can run even 15 minutes - it is important to do not overestimate your abilities), and finally relaxation, which also lasts from 5 to 10 minutes and consists in slow running.

3. Run regularly

Lack of rest between workouts may lead to overtraining and, consequently, to a decline in form. Especially at the beginning, training 3 times a week (with 1-2 days off) will be sufficient. Ultimately, you can train on the treadmill 5 times a week to leave yourself two days of rest. It is worth remembering that exercises should take place at regular intervals, and their intensity should be increased gradually, so as not to fatigue the muscles and the locomotor system.

4. Take as many steps as possible

The number of steps you take during training on the treadmill is also important. The easiest way to count them is to take the steps taken during 10 seconds and multiply by 6 - this way we will know the number of steps taken on the treadmill per minute. Most runners have it between 150 and 156 / min, but it's best to go to 180-190. This is the most centered, optimal number of steps, allowing on the one hand to put less strain on the ankle joint, as is the case with longer steps, and on the other - to avoid energy losses resulting from too many steps.

Importantly, the more steps you take, the faster you burn calories - even if we do not increase the pace, our heart works faster and we have to work harder to maintain the right running pace.

5. Listen to music

Listening to music while exercising improves mood and reduces fatigue - every runner knows this, and this conclusion is confirmed by scientific research. By exercising with music in the ears, we become more efficient, we can exercise longer and more effectively, and thus - burn more calories. Scientists at BrunelUniversity of London1tested 30 young men exercising on a treadmill. It turned out that those who listened to pop or rock achieved better results than the men from the group practicing without music.

Scientists advise not to run outside with headphones, when the sounds coming from the headphones may prevent us from hearing an approaching danger, e.g. an approaching car.

Worth knowing

Effects of treadmill training:

  • strengthened and toned calves, buttocks, quadriceps and shoulder muscles;
  • proper joint mobility;
  • stronger heart and better blood circulation;
  • decreased blood pressure;
  • reduced levels of triglycerides and more "good" HDL cholesterol in the body;
  • lower risk of heart attack and stroke;
  • improved lung function.

Treadmill Workout: Beginner Workout Plan

Below we present a 3-week treadmill training plan for beginners. In the first week, exercise for 3 days, but not in one sequence - take at least one-day breaks between workouts. In the second week, you can stay on the same number of workouts or increase it to 4 days, in the third, try to train on the treadmill 5 days a week.

1. week

MinutesTilt angleSpeed ​​(km / h)
0-514.5
6-915.0
10-1316.0
14-1815.5
19-2317.0
24-2715.5
27-3016.5
30-3514.5

2. week

MinutesTilt angleSpeed ​​(km / h)
0-214.5
2-424.8
4-834.8
8-1044.8
10-1744.5
17-2225.7
23-2825.7
29-3435.0
35-4014.5

3. week

MinutesTilt angleSpeed ​​(km / h)
0-515.0
6-925.5
10-1326.0
14-1826.2
19-2345.5
24-2745.8
27-3046.0
31-3456.5
35-3825.0
39-4015.0

Interval training on the treadmill

People who especially want to lose weight and burn fat in the places where it is most difficult to get rid of (thighs, abdomen, hips) can choose interval training on the treadmill. It is worth adding, however, that this is not a challenge for beginners - only when we are in shape, can we allow ourselves such an effort.

The interval training on the treadmill should last no longer than 40 minutes (including the warm-up and the decompression phase) because it involves a very high energy expenditure.

What are the advantages of interval training on the treadmill?

Thanks to the intervals, we will burn up to 3 times more calories than during cardio training. All because of the increased post-exercise oxygen demand (EPOC). As the intervals are very demanding, the body needs time to regenerate after them. For this to happen, a large amount of oxygen must be involved in the reconstruction process. In order for this process to go down in turn, energy is taken from the fat. Muscle regeneration continues for many hours after the end of exercise, so adipose tissue is burned even when we sit on the couch or sleep.

What is interval training on the treadmill?

Interval training on the treadmill involves alternating short but intense runs with low intensity runs. The intervals on the treadmill can be performed 2-3 times a week ( alternating them with cardio exercises), regularly. During interval training, moderate effort (at the level of 60-75% of the maximum heart rate) is intertwined with intense effort - at the level of 75-90% of the maximum heart rate. We can perform short and intense intervals or longer, but a little less intense - at the level of 80 percent of the maximum heart rate. The first option will allow you to burn fat even faster, but it is intended for people in very good condition. The second one will be great for those who are already skilled in training, but so far have focused mainly oncardio exercises.

Interval training on the treadmill should be introduced slowly - systematically increasing your speed and the angle of the belt.

Sources:

1. Access to research on the website: https://www.ncbi.nlm.nih.gov/pubmed/19325186 [accessed on 24.01.2017]

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Running