Regular workouts that you do on the treadmill not only help you burn extra calories and reduce your weight, but also, according to research by scientists, improve your physical condition and help your heart stay healthy. As a result, whether you are trying to lose weight, preparing for an important race, or just want to stay active, there is a lot of evidence that running is one of the most effective ways to train.
There are several important built-in features that will allow you to train as efficiently as possible on the treadmill. Of course, it’s nice to know that your treadmill has a new modern screen and the latest shock absorption system, but we strongly recommend that you consider the following features when purchasing:
A large number of treadmills are equipped with a special display that can be a great helper in your attempt to keep track of your workouts. If you purchased a device without such a display, then create a log in which you will record the time of your workout, speed, what level of slope you set and what distance you ran. This is useful to monitor and monitor your progress. These statistics can also show how many calories you burn during each workout.
If you are just thinking about a treadmill, we recommend that you read this article, where we will provide all the necessary recommendations that will help you choose a treadmill according to your needs and budget.
When you decide to add treadmill classes to your workout schedule, make sure that you do it for a reason, and add variety to your daily activities. If you exercise the same way every day, you will notice that the number of calories burned begins to decrease. This is due to the fact that your body gets used to familiar movements, and the muscles adjust to the load, training will become easier, but this will not be effective. Change your exercise level regularly to train your body as well as keep your mind clear and active. Changes also help you stay motivated and set new goals.
The programs we describe below use the concept of intensity level instead of the actual speed. This is how hard it is to bear the effort you put in. We believe that this indicator is very useful, because each person starts training with a different level of physical fitness. So you just start the treadmill and speed up until you feel that you have found the right level of intensity for you.
(out of 10)
|2||Walking speed designed for comfort|
|4||Brisk walking on the verge of jogging|
|8||Run at a pace that you can hold for 10 minutes|
|10||A fast run that will make you stop in two minutes|
Once you get used to the set workout, you can increase your speed on the treadmill. Over time, you will get better and training will become easy for you, do not let this happen. Change the speed and tilt level until you feel the desired intensity level again. If you have a need to increase your speed, we congratulate you – you have become more productive.
Some treadmills have only three available slope levels, while some have as many as twenty. Some treadmills use percentages, while others use numbers. We will use concepts such as low, medium, and high levels in training descriptions – so you can find out how to fit your workout to your personal needs and the treadmill model. There is an alternative option: just switch the tilt until you feel the desired level of intensity.
In this article, we will share with you ten proven ways to train that will help you get your form in order in the shortest possible time. We believe that this is what you need. After reading this article, you can choose a convenient option for you. Let’s get started!
If you want a quick result in terms of weight loss, then you will like this treadmill procedure, which can burn five hundred calories in just half an hour of your time. Of course, the process of metabolism is different for everyone, but you can calculate the calories that disappear during a workout by focusing on your weight and the speed at which you run. You can estimate your own speed, which will help you effectively reduce weight while running, using a specially designed calculator. This procedure is based on the average person who can get rid of five hundred calories in about half an hour of running at the set average intensity.
|0 - 5||4||Low||Warm-up mode|
|5-10||6||Low||Quick step mode|
|10-15||8||Low||It's getting harder to run|
|15-20||4||Low||We restore our strength by walking|
|20-25||6||Low||Increasing the pace|
|25-30||8||Low||Running fast again|
This is a ladder-like workout, where you gradually increase your running speed, then lower it again, and then repeat. Training is good because you have small pauses during the speed reduction to take a break before the next race.
If you do not have a lot of time left to devote to training, then this treadmill procedure may be suitable for you. This method allows you to add intervals to your training in order to increase the intensity, so these ten minutes will be as effective as possible. Start by keeping a steady pace, as if you are climbing a small hill. Then gradually reduce the slope of the treadmill, while increasing the pace and at the end run moderately for one minute. We took into account the capabilities of different users when developing this plan, so you can adjust it for yourself by changing the slope levels on the treadmill.
|0-2||6||Flat||Getting used to speed|
|3-4||6||Low||Increasing the intensity|
|5-6||6||Medium||It's getting hot|
|7-8||8||High||Conquering the mountain|
|9-10||8||Low||We run down a huge hill|
Since you have only ten minutes, we have included the warm-up mode right at the beginning of the program. It is necessary for you to start your activity correctly and not to overheat ahead of time.
This intense workout, which takes only twenty minutes, is like a fast cross-country run. You will adjust the slope from a flat road to obstacles in the form of hills. You will alternate between steep climbs and regular running to train not only your body, but also your heart.
For beginners, we recommend reducing the specified speed or eliminating the slope. Gradually increase your resistance and tilt parameters as you progress through your training schedule.
This workout will take you half an hour, but it will get you in shape perfectly. You will get to know real endurance, feel the speed and tilt – and all this in one training session. This method can also be used by professional athletes, in this case you just need to increase the speed and slope in each segment.
|0-10||5||Flat||Warm-up, endurance testing, and jogging|
|20-30||5||Flat||Warm-down, endurance testing, and jogging|
This workout will help you fully experience the benefits of running with sharp bursts of effort. It consists of anaerobic activities that are interspersed with time for rest or respite when the speed decreases. It burns more calories than regular cardio.
This training significantly increases the complexity of your exercises. Your metabolism will still be high for a long time even after the end of the next workout. The effect of such training works for a long time: from one to two days. This workout gives you a lot of space for imagination because you can choose what you want to do. You can fill in the gaps with a sprint as you wish, just pay attention to how you feel today or at the time available to you.
The ratio of activity to respite during this workout is one to two. You may think that there is too much rest, but this is a deceptive impression. Training involves it, so as not to immediately put a lot of stress on your body.
|10||5||Flat||Warm-up, endurance testing, and jogging|
– alternate running and recovery at least four times, but no more than ten times.
If your main goal is to burn all the excess fat in your body, and this is more important for you than getting yourself in great physical shape (at least at the very beginning of the training plan), then this will be one of the methods that effectively helps to get rid of fat. It consists in the fact that you will conduct daily small training sessions when walking. The whole point is to spend every day walking at the same pace, so that you do not need to take breaks from training. Despite its simplicity, this method helps you burn more calories than running twice a week. The main thing is to choose the right pace for yourself, we, of course, could burden the article with a fairly complex mathematical formula for calculating your heart rate for effective fat burning, but can you figure it out or do you need it at all. There is a much simpler method of determining the right pace: if you breathe easily through your nose, you are on the right track. If breathing is difficult, slow down.
Exercise on the treadmill start with walking, while paying close attention to your breathing. If you suddenly find it difficult to breathe through your nose, stop, rest, then slow down on the treadmill and continue your workout. We recommend that you start working out for just twenty minutes a day. The ultimate goal of this workout will be to move to one hour a day. You will now tell us that this is an incredibly long time, but believe me, you will be able to do it, even you will be surprised at your progress. Try not to skip classes and practice at least five times a week. As soon as your workout starts to feel too easy and boring, start increasing your time by five minutes a day. You will not notice how easily you will spend an hour of training.
This workout is based on changing the slope to give you the feeling of running on hilly terrain. The tilt in this workout adds intensity to the process by focusing on the glutes. This is a great workout for them.
|10||4||Low||Warm-up, endurance testing, and jogging|
|- repeat 5 times|
To ensure that your physical form is always in good shape and looks perfect, it is important to constantly change the way you train, otherwise the result will evaporate right before your eyes, as your body will begin to get used to what it does every day. We offer you a sprint workout for your treadmill. If you are just a novice user, such training can lead to injuries. Therefore, we recommend that you use it when you have been working out for several weeks using a different method from the ones we have suggested. This will allow your leg muscles to get used to the loads, so that it is easier for them to move to the sprint conditions.
Another little trick that will come in handy during your workout is setting a low tilt on your treadmill. This way you will reduce the risk of injury during training. The ratio of intense work and respite in this workout is one to four. It is important that you do not reduce the amount of rest, even if you notice that you can safely run a little more. The main goal of this training is difficulties, so the sprint here should be the maximum effort, and not a frequent occurrence. So, just try this.
|10||4-5||Low||Warm-up, endurance testing, and jogging|
|10||4-5||Low||Active Recovery, Warm-down|
This workout combines hill climbing, which burns calories and gives you the opportunity to cardio with pumping your tendons and buttocks, while you work at a moderate pace. This training session is hardly boring.
|5-10||5||Flat||Increasing the pace|
|10-15||6||Flat||A quick walk, almost a run|
|15-20||4||Medium||Easy pace up the hill|
|20-25||5||Medium||Increasing the pace|
|25-30||6||Medium||The hardest part|
|30-35||5||Flat||A firm step out of the blue|
|35-40||4||Flat||Active recovery, warm-down|
If you want something more difficult for yourself, just make the incline bigger, setting it the same for the entire workout.
If you definitely decided to devote yourself to regular running classes, a great opportunity is to complete a five-kilometer race. This type of running is an achievable goal even for a beginner. If you are just starting out on a treadmill, it will only take you a couple of months to prepare yourself for this race. If you have a goal for a certain time, calculate the speed for yourself so that you are ready by this time. For example, if you want to cover a five-kilometer path in half an hour, then you should set the speed of the treadmill to ten kilometers per hour.
You can check whether you are capable of such a race in the following way: turn on the treadmill, choose the desired pace and see how long you are able to hold out in it. This method is based on covering a distance of five kilometers, but at a different pace. This means that you will master long-distance running and running at different speeds, but you will not damage your health in the process.
|1,000||4||Flat||Warm-up, endurance testing, and jogging|
|1,000||8||Flat||Race pace eight out of ten|
|1,000||4||Flat||Active recovery fast walking|
|1,000||8||Flat||Race pace eight out of ten|
|1,000||4||Flat||Active recovery, warm-down|
Well, you just managed to run five kilometers. This training should be done at the level of the Flat slope. If this level is quite hilly, then you should devote yourself to incline training during the week. This should be a serious preparation for you throughout the week, as if you are preparing for an important competition. To make sure you’re ready, combine several workouts into one so you can do three or four runs in a week. If you manage to meet this difficult but important schedule, you can easily overcome the training of five kilometers. We believe in you and wish you good luck.
If you start to get tired of all the fat burning treadmill routines that you perform on a schedule from day to day, you can take a break and try an interesting thing called dancing on a treadmill. Videos with examples can be easily found on YouTube.
You can turn on your favorite tracks at full volume and create your own exercises for them, or combine several workouts into one. It all depends on your imagination and desire. This will create all the necessary motivation so that you can happily continue your intense treadmill training, keep your weight under control, and achieve your goals without giving up on them halfway.
The treadmill is the best friend of those who want to lose weight, get fit, become stronger and more resilient. Advanced runners return to it from street tracks in the autumn-winter season, bodybuilders get up on it before a warm-up session, and those who first came to the gym start their way to great fitness from it.
A big mistake in losing weight is running at high speed for a long time. Burning calories should occur exclusively in the correct pulse zone, and not in the critical one. To make your workouts useful, monitor your heart rate, alternate loads, and monitor your health. Poor health, headaches – not the best companions, in this case, postpone training and gain strength.
Don’t overeat before and after running. Take a meal an hour before your workout and 40 minutes after it. Do not suffer hunger after classes, refusing food does not mean further weight loss, but on the contrary, only slows it down. After stopping cardio, the process of fat burning also stops, so food will help restore the spent strength and energy for further struggle with excess weight.
Running on a treadmill completely replaces outdoor training. On this simulator, you can practice walking, light or high-speed running, fully controlling the intensity and speed of exercises, while being in the target heart rate zone. Purchasing this sports equipment allows you to fully enjoy all the benefits of regular training right at home, maintain your overall tone, improve your health, and get rid of extra pounds.
Modern treadmills differ significantly from their predecessors. Built into many models of the latest generation of iFit technologies make it possible to engage in “virtual” running — compete with athletes, choose any coach as an instructor, including a famous person.
The treadmill is a powerful and convenient simulator that will allow you to achieve your goals, including getting a beautiful slim figure. It helps you burn calories quickly. To make the classes interesting for you, and the effect is achieved quickly, choose a variety of training sessions for yourself, do not focus on any one type of training. Chat with runners and trainers to create a personal exercise plan for yourself. Follow the recommendations and advice of doctors so that you do not get injured and do not hate running forever. The most important thing during a treadmill workout is to enjoy the process. If you can fall in love with this simulator, then all the goals will be submitted to you very quickly!