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 technique of running 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 training has its opponents and supporters. 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 element of its effectiveness is the proper technique.
Hear what treadmill training should look like in order to burn fat effectively. This is material from the LISTENING GOOD cycle.
The technique of treadmill exercises
1. Complete your running gear and shoes
Before you start exercising 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 as 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, proper running, and relaxation phase. Spend around 20 percent of your training time to warm up and finish 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. During the decompression phase - at the end of the training - it is also advisable to walk at the lowest possible speed.
3. Start the walking belt before stepping onto 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 of a machine running and set to high speed.
Meanwhile, before stepping onto the treadmill, start the walking belt at a low speed from the feet on the sides of the treadmill. 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 maintain the full range of motion and the possibility of taking your natural 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 disease.
5. Don't look at your feet
Remember to keep your body straight. When exercising on the treadmill, we automatically look down at the display, but leaning forward unnecessarily tightens the muscles. What's more, in this position, the treadmill causes the legs to be 'thrown back,' and we stop tearing them off 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 help when 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 the effort
Start and end each run with a walk. If you're just starting your workout, don't be afraid to walk while running. You will achieve better results in this way than by getting dizzy and short of breath from the too fast pace.
Control your pulse - most often, machines display it themselves (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 good to have professional heart rate equipment with you.
8. Drink water
When training on a treadmill, just like 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 two glasses of water. Remember that it is easier to dehydrate when exercising indoors than when exercising outdoors, as air resistance cools your body.
9. Take care of a 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 constantly running 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 is a great idea to listen to your favorite motivating music or change programs or the slope of the running belt.
Worth knowing about treadmill training
- Correct posture when training on a treadmill
- head erect, gaze straight ahead (not downward);
- shoulders loosely lowered;
- arms bent and kept close to the body;
- back straight;
- belly pulled in;
- Dropping 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 the same pace will have 800 kcal.
However, there are several rules for losing weight on a treadmill, compliance with which can help us burn fat more effectively - pay special attention to them when training on a treadmill.
1. Check your heart rate
One of the most important principles of effective weight loss training is heart rate control. Each of us has an individual maximum level. How to calculate it? Just subtract your age from 220 and multiply the result: x 0.60 (for the lower limit of the training heart rate) or x 0.80 (for 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 for no 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 a treadmill should therefore be as follows: 5-10 minutes of warm-up (e.g., slow running), 30-40 minutes of proper intensive training (however, if you start from scratch, you can initially run even 15 minutes - it's important not to overestimate your abilities) and finally relaxation of 5 to 10 minutes in slow motion.
Interval training on the treadmill
People who are particularly interested in losing kilograms and burning fat in the places where it is most difficult to get rid of (thighs, abdomen, hips) can choose interval training on the treadmill.
However, it is worth adding that this is not a challenge for beginners - only when we are in shape can we allow ourselves to make such an effort.
Interval training on a treadmill should not last 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 increased post-exercise oxygen demand (EPOC). As the intervals are very demanding, the body needs time to regenerate after them. For this to happen, 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 exercise, which is why 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 maximum heart rate) is mixed with intense effort - at the level of 75-90% of 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 on cardio exercises.
Interval training on a treadmill should be introduced slowly - systematically increasing your speed and the angle of the belt.