Treadmills are great equipment for aerobics and are extremely popular. In addition to acting as a multi-purpose machine that strengthens the cardiovascular system, the treadmill also helps you lose weight according to your goals. Not only that, exercising on the treadmill has other benefits. For example:
• You can use the treadmill whenever you want without regard for environmental issues, weather, and so on.
•You can exercise while watching your favorite TV show.
.Treadmills with handrails are ideal if you are recovering from an injury or undergoing physical therapy.
.Like high-intensity cardio, or HIIT, it can help reduce the risk of heart disease and other chronic diseases, improve sleep, boost mood, and improve brain function.
Treadmills are available at most gyms and have long been a popular choice for building endurance, losing fat, cutting muscle, and more. Also, if you like working out at home, the treadmill is an integral part of your home gym.
Join Gintell to learn the basics of the treadmill weight loss method, combined with a scientific exercise plan and a few tips to help you achieve the highest training efficiency.
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CONTENT: 1/ High-intensity interval training (HIIT) 2/ Find the fat-burning zone 3/ Change and diversify exercises 4/ Increase the slope for the machine • Other benefits
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HIIT (High Intensity Interval Training) -also known as high-intensity interval training) consists of high-intensity exercise sessions interspersed with short periods of rest (usually 30 seconds to 1 minute). Take the goal of losing weight, increasing fitness, improving balance and body activity in a short time as the goal.
According to a 2017 study, HIIT training is the most effective way to reduce body fat and burn calories in a short time. Heavy exercise in a short time and with little rest will cause the body to burn a lot of calories and excess fat, which helps contribute to rapid weight loss. At the end of each HIIT session, your body will try to return to its normal resting state, where it will convert fat into energy.
Here's how to do HIIT on a treadmill:
-Adjust the running mat to be horizontal. Walk at 3 km/h for 5 minutes to warm up.
-Run at a speed of 11–13 km/h for 30 seconds.
-Walk at a speed of 4–6 km/h for 60 seconds.
-Repeat 5 to 10 times.
-Walk at a speed of 2 km/h for 5 minutes to cool down and recover.
For those of you who have been running for a long time and are looking to get an advanced boost, alternate between jogging and sprinting. Or you can also run more minutes into each set. However, your resting period after each HIIT session should be twice as long as usual.
- During exercise on the treadmill, the fat-burning exercise when the heart rate is at its maximum will promote the fastest and most effective weight loss, helping to burn the most calories per minute.
- However, each person will have a different safe zone. To find your right fat-burning zone, you first need to calculate your maximum heart rate. This is the maximum number of heartbeats per minute of exercise.
- Your maximum heart rate is 220 minus your age. For example, if you are 40 years old, your maximum heart rate is 180 beats per minute (220-40 = 180). In general, your fat-burning zone will be 70% of your maximum heart rate.
- If your maximum heart rate is 180 beats per minute, then your fat-burning zone is 70% of 180, which would equal 126 beats per minute (180 x 0.70 = 126).
With this number, you will know how much effort you have to put in to support weight loss. Here's how to train with the "Fat Burning Zone":
- Wear a heart rate monitor on your wrist or chest. Adjust the treadmill flat. Then, walk at 3km/h for 5 minutes to warm up.
- 2% tilt adjustment. Run at 6km/h for 1 minute.
- Run at a speed of 11-13 km/h or until you reach the correct number of heart rates in your fat-burning zone (After multiplying 70%). Run for about 15 to 30 minutes at this heart rate.
Run at 6km/h for 1 minute.
Walk at 3km/h for 5 minutes to cool down.
Although 70% is the average fat burning area, each person's body can be different. Some people may have a fat-burning zone at 55% of their maximum heart rate, while others may need to hit 80%. It depends on various factors such as gender, age, physical level, and health conditions.
You can also work out in your fat-burning zone at a slower, lower treadmill speed.
To be sure, look to personal trainers who can help you determine the ideal pace and heart rate for weight loss.
3. Modify and vary the exercises
Another effective way to lose weight with a treadmill is to change your exercise routine. Doing different exercises instead of just one can help you:
-Reduce the risk of injury. Repeating the same exercise puts stress on your joints.
It increases the risk of injury because the joint is overworked constantly, and this can cause you to rest for a while, or not work at full capacity, reducing the effectiveness of your workout.
Here is a sample weekly workout plan/schedule in which the treadmill workouts will be varied and combined to create a balanced exercise routine for the whole body:Chủ nhật: Nghỉ ngơi, đi bộ thong thả hoặc tập yoga nhẹ nhàng
Monday: Practice HIIT on the treadmill for 20 to 30 minutes
Tuesday: Jogging on a light treadmill and strength training
Wednesday: Rest, take a leisurely walk or do gentle yoga
Thursday: Light treadmill running and endurance training
Friday: Practice HIIT on the treadmill for 20 to 30 minutes
Saturday: Fitness, Barre or Pilates
4. Increase the machine's slope.
To avoid a "bodybuilding plateau" when exercising with a treadmill, try to increase the slope, force your body to adapt, and work harder until you can reach the maximum. Sprinting or running at an incline will definitely burn more calories because your body has to work harder than usual.
Increasing the incline also activates more muscles, contributing to building more lean muscle in the body while reducing the amount of fat burned, creating a slimmer body. The weight is also significantly reduced.
If you are new to incline training, try this exercise:
- Adjust the treadmill to the normal horizontal. Walk at 3km/h for 5 minutes to warm up.
- 1% slope adjustment (or 1 step). Run at a speed of 6-8km/h for 1 minute.
- Increase the slope slowly after a few minutes until the maximum is reached. Then more speed can be adjusted.
- Reduce the incline slowly. Repeat until horizontal is normal. Reduce running speed
- Walk at 3km/h for 5 minutes to cool down.
In general, 6-8km/h is the average jogging speed. You can increase the speed or add minutes to increase the difficulty of the exercise.
Other benefits besides weight loss:
In addition to losing weight, doing cardio and HIIT exercises on the treadmill also helps:
-Significally improved endurance
Blood sugar control:
-Increases HDL (good fat) cholesterol levels
- Improve memory and cognition
- Prevents the risk of Alzheimer's disease
- Promotes healthier, fresher skin-Strengthens
- Reduce fatigue
-Reduce stiffness, joint fibrosis-
- Reduce stress and anxiety
-Promotes deeper and better sleep
- Increase positive energy levels, release endorphin hormones-
- Strengthen the immune system-
- Improve physiological health
Tóm lại:
Cardio and HIIT on the treadmill are great training methods to help burn calories and lose weight fast and in a short time.
If you are not sure which type of treadmill is best for you, please contact Gintell via hotline: 0702.847.632 or fanpage www.facebook.com/gintellvn for advice on a treadmill with multiple models and features. find the right format for your exercise program.
For best results, combine training on the treadmill with endurance exercises such as: Plank, Push-up, Jump rope, .... Both forms of exercise can complement each other, helping to aid weight loss and promote overall health.
Note: if you are new to exercise or have stopped exercising for a while, consult your coach or doctor about your fitness and consider carefully before starting a new exercise routine with high intensity. height.
