There is a huge variety of methods to lose weight. But it is proved that the treadmill is the most effective way to correct the figure in a short time. Moreover, training on the simulator has a positive effect on the state of health, mood and can energize for the whole day.
The benefits of the simulator
You can’t hope that the lack of physical activity in everyday life will not affect your figure or overall well-being. Losing weight on a treadmill can not only bring your figure in order, but also have a positive effect on the general condition of the body.
- The simulator belongs to the category of sports equipment that can not only tighten the hips and buttocks, but also increase the stamina of the body as a whole.
- In the rain or cold season, you will not miss workouts, as classes on a treadmill for weight loss can be carried out both in the gym and at home.
- Exercise is an excellent prophylaxis of cardiovascular diseases, as during the physical activity the heart muscle is strengthened. Moreover, after regular classes, you will notice a normalization of blood cholesterol and stabilization of blood pressure.
- Interesting fact! Exercises on a treadmill for weight loss not only reduce overall weight, but also help eliminate the hated "orange peel" and tighten the silhouette.
Which is better - running on the street or on the track
Which is better - losing weight on a treadmill or running on the street? Not counting the convenience, namely the ability to do at any time of the day. Regardless of the weather outside the window, you can always conduct a workout, as well as install the program and see the number of calories burned and the distance traveled.
A great way to lose weight is to walk on a treadmill for weight loss. Reviews of the lessons confirm that the training is much more comfortable than jogging on the street in snowy and rainy weather. And not only in terms of improving the shape of your own body, but also in the ability to simultaneously engage in mental activity - to watch webinars on topics of interest, learn a foreign language or just relax in the class and watch your favorite movie. And nice and useful!
If you are aimed at obtaining a certain result in the parameters of the figure, it is enough to establish a specific training program and engage. And remember, the more you put in the effort, the sooner you will see the first positive results.
Contraindications
Weight loss on the treadmill has contraindications. People who have problems with the cardiovascular system, varicose veins, diseases of the musculoskeletal system or respiratory system need to consult a doctor before classes. Walking on a treadmill for weight loss has no contraindications. Moreover, this type of physical activity is recommended to many people to maintain overall tone and good health.
It is advisable for girls who are soon preparing to become mothers to refrain from exercising on the simulator. As well as women in labor who need time to recover. With natural delivery, a period of 2 to 4 months should be expected, and after cesarean - at least six months.
Mechanics or electrics
Despite the fact that the simulators of the mechanical and electrical class belong to the same group. There is a significant difference between them. The mechanical web works thanks to your efforts; if you slow down, the web begins to move more slowly. Due to the constant use of the strength of the trainee, the effect of strength training is created and the muscles of the lower body are pumped: hips, buttocks and legs. And the excess fat present on your body will simply “clog” with muscle tissue. Which, by the way, will add you visual volumes.
Running on a treadmill for weight loss can only be carried out on an electrical structure that runs on the network. You independently install the program, depending on the goal that you are pursuing, and regularly engage in. Even if fatigue overcomes you, the canvas will still continue to move at an automated set pace.
Of course, the electric track, whose work is aimed at reducing weight, has disadvantages, mainly related to the dimensions of sports equipment. It is necessary to put the simulator next to the outlet, in contrast to mechanics, which not only excludes network connection, but also takes up much less space.
Most sellers in sporting goods stores do not recommend purchasing an electric track with an engine of less than 2 hp. Since such a product does not last long, and people with more weight will not be able to deal with it due to restrictions imposed by the manufacturer on the maximum allowable load on the simulator. So, despite which trainer you prefer, consider all the features and requirements of the mechanism.
The right training program for beginners
Walking on a treadmill. The reviews that beginners leave are focused on interval walking. Of course, this type of training is not as effective as running. Nevertheless, with a correct and regular approach to training, you can achieve very positive results.
Consider several schemes, following the rules of which you will succeed on the way to the perfect figure.
Scheme one:
- Light workout for 10-15 minutes. Set the speed to approximately 4 km / h.
- Change the angle of the canvas by 6 degrees and continue for some more time to move at a given pace.
- You can remove the slope and continue driving at a speed of 7-9 km / h.
- Finish your workout by walking at a fast pace for 2 minutes.
Scheme two:
- We start moving at a speed of 4 km / h.
- After a couple of minutes, increase the angle of inclination.
- Then after 10 minutes of intense training, lower it.
- Repeat the sequence at least 4 times.
For a greater effect from training, it is recommended to complete interval walking at an average pace for half an hour. In the future, you can increase the load, duration of classes and the number of approaches.
How many calories are burned
One of the best cardiovascular equipment is a treadmill. The weight loss results that we can see on various blogs are impressive. The number of calories burned during training depends on the initial mass of the person, the duration and intensity of the session.
When walking at medium speed, you can lose about 300 calories, while running about 500, and when jogging at high speed, all 800 calories. And all this in 1 hour on the treadmill.
If you read the reviews, the results are amazing. They are all positive.
Studying on the track daily and additionally doing exercises for pumping the abdominal muscles of the abdomen or doing strength training no more than 3-5 times a week, in 2 weeks you can lose from 2 to 4 kg. What a very good result.
Of course, it is imperative to follow proper nutrition. It is best to eat in small portions about 5 times a day.
Interval walking is also very popular, it not only works to reduce weight, but also stimulates a person to continue training. This is a great basis for regular treadmill workouts.
An excellent cardio trainer for body shaping and heart training is a treadmill for weight loss. The reviews and results of the people are impressive. And if you continue to train further, then you can completely forget about excess weight.
Effective classes: key points
Training on a treadmill for weight loss can be very boring, and can bring incredible pleasure. It all depends on your attitude and the right choice of training technique.
Walking on electric can work wonders. The simultaneous process of fat burning with stress relief not only affects all muscle groups, but also helps to relax the body as a whole. At least half an hour of vigorous walking along the track will regularly help maintain good health and mood.
The most popular type of training on the track is running. Most beginners after starting classes on the simulator noticed the effect of addiction. If the first training sessions caused an internal struggle with yourself, laziness and unwillingness to engage, then after a while you will love this sport so much that you yourself will rush to the next run, which gives an incredible boost of vigor and energy.
Sprint is a powerful workout at high speed, giving unsurpassed results in weight loss and body shaping in a short time. A very laborious exercise, at the limit of the capabilities of the human body. The choice of this type of training should be treated with extreme caution!
To make your workouts more effective, you can change the angle of the treadmill. Today, the alternation of running on a flat horizontal surface, followed by jogging on a slope, is gaining incredible popularity. This is argued by the fact that this approach gives excellent results in weight loss in a fairly short time.
Avoid monotonous walking on the canvas "running companion", this approach will not give a good result. And training will not soon begin to bring pleasure, and this is fraught with the fact that you just abandon classes.
Weight Loss Workout
Particular attention should be given to beginners. They are most interested in the question of whether the treadmill is effective for weight loss or not. Of course, regular training on the simulator gives excellent results. Having mastered one of the following training schemes, you will begin to achieve positive results:
Scheme 1.
- Running at an average pace for 1 minute.
- 4 minutes of moderate walking.
- We alternate positions for half an hour.
Such a gentle approach to the first training will allow you to adapt to new classes and not get discomfort.
Scheme 2.
- Fast run for 2 minutes.
- Walking at a moderate pace for 4 minutes.
- Alternate for 30 minutes.
Scheme 3.
- 2 minutes walking at a moderate pace.
- 2 minutes run in enhanced mode.
- Alternate for 20 minutes.
The above training programs are based on interval running, which is considered effective in the process of losing weight, as it allows you to spend more energy, leaving you with a small amount of time to recover during the entire training session.
What success depends on
As you know, one of the best ways to lose weight and achieve weight loss is a treadmill simulator. No matter how sad it may sound, you can spend a huge amount of time on physical activity, but not lose weight.
Remember! Nutrition is the basis of weight loss, and if you do not plan the right diet, all your efforts will be in vain.
An hour before class, consume a small portion of the carbohydrate product, it can be porridge, fruit or vegetable salad. The optimal norm for starting the process of burning fat is contained in 4 tablespoons of thermally processed cereals. Do not worry, you will completely destroy them in 40-50 minutes of training.
For weight loss, there are two most popular options:
- The lesson should last at least 40 minutes or hours. It can be easy running or walking. But it is very important to monitor the level of heart rate. There is the concept of effective training based on heart beats. The calculation is quite simple: 220 minus the number of years, or 200 minus the number of years (if you are over 20 years old). The result is multiplied by a factor of 0.65 (lower threshold under load) and 0.85 (high value, which cannot be exceeded). If you keep the pulse, according to this calculation, within normal limits, you are effectively engaged. Example: you are 30 years old, then 200-30 = 170. 170 * 0.65 = 110 and 170 * 0.85 = 144. Accordingly, training at a pulse level in the region of 120-130 beats / minute will be effective for you.
- A popular interval walk that should be alternated with regular workouts. For example, about 3 weeks you train in a strengthened mode and 1 week in a moderate.
In addition to the regularity of classes, there is another significant rule. If you run about 60 minutes daily and do not complicate your workouts, the body gets used to this regimen and stops working to burn fat. Of course, the health benefits remain. But for weight loss it is necessary to periodically complicate classes, in other words, work and work!
Recommendations
Before you start exercising on the treadmill, do not forget to prepare the muscles. The warm-up should consist of turns, bends and hand swings. After such a stretch, you can begin to walk slowly. Start at a speed of not more than 4 km / h. With a gradual increase to 8 km / h.
Try not to make your workouts monotonous for a long time. You can periodically change the angle, add weighting materials, putting them on your hands or feet. Do not let the muscles get used to the monotony.
Finish the run is always moderate walking. Do not jump off at high speed, ending the lesson. You can complete the training with a hitch lasting at least 15-20 minutes. These are a variety of exercises aimed at stretching the muscles. And remember, regularity is the main guarantee of success!
If it is difficult for you to set up your training schedule, then it would be better to purchase a gym membership with an instructor. He will bring you up to date and select the optimal load, focusing on your wishes. After which you will be able to continue to engage on your own and achieve results.
Do not forget that the weight loss program on the treadmill must be supplemented with proper nutrition in order to achieve an excellent result. You should always maintain a healthy diet in small portions 4 to 5 times a day. Take care of yourself, because only a healthy body can achieve the perfect result!