The treadmill is capable of burning more calories than any other fitness device. All of the muscles of your body are going to be engaged at the same time by the work that you are going to perform.
In order to respond to this effort, your body needs to draw on its energy reserves, which means that you will need to consume around 600 calories an hour. If you want to lose some weight, make sure to do these two exercises.
There are many different types of running shoes available. You can purchase a pair from a store, but they usually cost quite a bit of money.
Another option is to buy used running shoes. The prices for used shoes are much lower, and they usually come with a warranty.
Your best bet would be to try on a pair of running shoes at the local sporting goods store. This will give you the chance to make sure that they fit properly before buying them.
PROGRAM N ° 1: FOR THE BEGINNER ATHLETE
To achieve a weight loss goal on a treadmill, it is necessary to favor sessions at a slow and continuous rate. The process of lipolysis can be activated by working overtime at a low intensity. Lipolysis is what it is, but what about other things?
It is a name that means turning fat into energy to fuel muscles. There was something that triggered this mechanism after 30 to 40 minutes of activity.
The calories are increased proportionally when the speed and distance are traveled.
The process of lipolysis occurs in several ways. First, the physical activity increases the need for energy. This causes a greater number of calories to be burned in order to obtain energy. Secondly, there are changes in hormones.
When the body is active, the level of adrenaline increases. This also helps to activate lipolysis. The third factor is the increase of muscle tissue. This means that there is more fat oxidation as well as the release of fatty acids from the muscles.
For the best results in losing weight, you should not only focus on physical activity. You should also take a look at what you eat.
- 10 minutes: warm-up at low intensity.
- 25 minutes: running session at a constant pace.
- 10 minutes: calm down at a slower pace to calmly catch your breath.
For best results, we recommend you repeat this exercise twice a week and adopt a balanced diet .
PROGRAM N ° 2: FOR THE EXPERIENCED SPORTSMAN
An interval running program is perfect for people with a good level of running, since it will support them in their progress. The intensive working method is based on an alternating between fast strides and slow strides.
Over the course of a short time, the goal is to disrupt the body. You should know that 15 to 30 minutes of interval training is enough to burn calories even after the workout is over.
Running Interval Program For Weight Loss A great way to start a weight loss plan is by running. This will help you get a little bit of cardiovascular work in, while also improving your stamina and endurance. The first thing to do is to find a good running route.
You will want to avoid any places where there are lots of hills or other obstacles. This is because running uphill is a lot more tiring than running downhill.
So make sure you pick a path that will be easy for you to run. Once you have picked out your route, you can start running.
- 4 minutes fast running followed by 2 minutes slow running to repeat 4 times (total time: 24 minutes).
- 1 minute fast run followed by 1 minute slow run to repeat 10 times (total time: 20 minutes).
- 30 seconds fast running followed by 1 minute slow running to repeat 10 times (total time: 15 minutes).
Attention: These programs are intense in the effort to be provided. I do not intend them for beginners athletes, nor for those who have doubts about their state of health.
RUNNING ON CARPET: WHICH PROGRAM TO TONE YOURSELF?
To really get stronger, you have to isolate and strengthen the glutes and then build up the rest of the muscles.
You can do this by running on the treadmill at an angle that is just above a flat surface. Then you can add weights to your body as you increase your stride.
TIP! To get in the best shape of your life, it’s important to make sure you are doing everything possible to stay in shape.
This means that you should start out with a solid cardio workout, before adding weight training. If you want to have a great looking butt, you need to exercise it.
PROGRAM: ACTIVE RUNNING ON AN INCLINED BELT
Maintaining a constant speed throughout the program is important. If you are a beginner, you should aim for 4 / 5 kmh, if you are a more experienced, you should aim for 6 / 7 kmh. A 5 minute warm-up is all you need to start the workout.
To start, you must choose the best distance to run. This distance will depend on your level and your goals.
Start with a distance that you can easily run without getting out of breath. Once you reach this point, try increasing the distance by 20 seconds at a time.
- 2 minutes: 4% incline
- 2 minutes: 6% incline
- 2 minutes: 8% incline
- 3 minutes: 10% incline
- 2 minutes: 12% incline
- 3 minutes: 10% incline
- 2 minutes: 8% incline
- 2 minutes: 6% incline
- 2 minutes: 3% incline
A 20-minute run on a flat mat is the best way to maximize the effects of your workout. The buttocks muscles will continue to work in depth because they were already solicited by the previous exercise.
By repeating this program 3 to 4 times a week, the ideal is to follow a regular training regimen.
Do you still have any questions about using your treadmill? In our article, you will find out how to use your treadmill correctly.
The Treadmill The treadmills are great machines. There are different types of treadmills, and each one has its own advantages and disadvantages. Some are more expensive than others, but all treadmills should be able to help you lose weight.
They should have a good warranty and a comfortable seat. If you are looking for a budget treadmill, it’s very easy to find a model that meets all your needs.
If you are looking for a quality treadmill, then you need to know what the features are. There are several factors to consider when buying a treadmill:
RUNNING ON MAT: WHAT PROGRAM TO WORK ON YOUR ENDURANCE?
It is possible to work your cardiovascular system with the treadmill. The act of running increases blood circulation and makes your heart work better. You gain endurance, work your breath and are less tired because of that.
Interval training consists of alternating periods of intense work for a distance or length defined and recovery periods. Are you interested in improving your VMA?
If you want to improve your MAS on the treadmill, you can find our program.
We will help you to learn how to do it safely and effectively. Cardiovascular system on the treadmill What is the cardiovascular system?
The cardiovascular system is the pump that circulates oxygen and nutrients through the body.
It allows the muscles to perform their functions and also sends blood to the brain for use as a source of energy. The cardiovascular system works through the heart, the arteries, the veins and the lymphatic vessels.
Heart The heart is composed of two atria (upper chambers) and two ventricles (lower chambers). In the atria, oxygenated blood from the lungs arrives.
PROGRAM: THE FRACTIONAL
Start the workout with a 5-minute warm-up at 0% incline. Then follow this workout plan at maximum speed:
- 2 min at 0% incline
- 2 min at 6% incline
- 2 min at 8% incline
- Recovery: 2 min at 0% incline
Depending on your physical condition you should perform 2 to 3 sets of this type. Your body will gain endurance and you will be able to do long-term exercise with these variations.
Variation: In this variation you start out with a wider stance and narrow it gradually. You can also do this with one leg in front of the other. Perform this exercise for 15 to 20 reps per set. Do 3 sets of this exercise.
- Adopt suitable sports equipment (shoes and fitness clothing).
- After each session, remember to stretch well and hydrate yourself.
- Separate your sessions from a day of rest for better recovery .
- Combine your training with the use of a heart rate monitor for more efficiency in controlling your heart rate.
- Combine your workouts with a balanced diet .