Running refers to those sports that are easily accessible to humans. This is not only a load on the legs. During running, all the muscles of the person are involved, blood circulation improves, which supplies oxygen to all cells of the body. Running for good reason attracts everyone to lose weight, because it is one of the few ways that does not require special financial costs. If there is no time for classes at the stadium or in the park, then a treadmill will help. Reviews of people who have lost weight confirm that the actions in question are a basic exercise for losing weight.
Types of Treadmills
Treadmills come in two forms. These are mechanical and electrical devices. What is the best weight loss treadmill ? Reviews, pros and cons are best studied before this expensive inventory is purchased. You also need to understand the varieties of tracks and understand their principle of action. The canvas of the mechanical device is driven by the efforts of the runner. In the electric track, the web moves thanks to the built-in motor. The advantages of mechanical devices are the lack of power consumption and the independence of the availability of the network. And the same factor for electric treadmills can be attributed to disadvantages.
There is only one minus the mechanical track - a colossal load on the joints of the legs during the start and acceleration of the canvas. An electric device, thanks to the built-in computer, allows you to change the angle of inclination of the canvas while running, and also use the program, simulating movements over rough terrain, independently changing the surface speed.
Weight loss is a physiological process
The human fat layer is nothing but a source of energy (calories) in reserve. During running, this reserve, under certain conditions, is used by the body. From a course in school biology, it is known that glucose is the source of energy for humans. And it, in turn, with a deficiency is produced from glycogen, which is stored in sufficient quantities in the liver cells.
While running, a huge amount of energy is expended, depleting the stores of glucose and glycogen. The body begins to use fat cells. You can get detailed information from specialized sources. You can also read about whether weight loss on a treadmill is possible, reviews. Calories just do not disappear, the body must spend them in the process of movement. So say nutritionists, and fitness instructors and other specialists.
Certain conditions for proper running
The most valuable thing in running for weight loss is cardio loading. After all, it is thanks to an increase in heart rate that calories are consumed. However, not all so simple. It is impossible for an unprepared person to just pick up and start running. First you need to deal with the pulse, or rather, with the maximum frequency (MCHP), which, depending on age, is a variable value. The formula recognized around the world for calculating the MPP looks like this:
MCHP = 220 - "age of the person". For example, if the age is 37 years, then MCHP = 220 - 37 = 183 beats per minute.
To start the process of rapid burning of calories, it is necessary to keep the pulse in the range of 70-80% of the MCH for fifteen minutes of the load. Is it possible to lose weight with a treadmill without doing complicated mathematical calculations? Yes. But you can also expose the cardiovascular system to violence, which will lead to a heart attack, and maybe even death through negligence. There are conditions, and they must be observed: the period of loading should not exceed 60 minutes, and the pulse should not exceed 80% of the MCH.
Heart rate monitor is an important feature
When choosing a treadmill, you should pay attention to the presence of a heart rate monitor. Thanks to him, you can monitor your own heartbeat. If your treadmill is not equipped with a heart rate monitor, you don’t need to be upset. For people who have wondered how to lose weight on a treadmill, modifications in the form of a wrist watch, a keychain are presented on the market. Finger-worn models are also offered. The advantages of external heart rate monitors include the ability to set an alarm when exceeding the threshold of the MCH. The ability to constantly monitor the pulse will allow you to transfer data to a computer for subsequent decryption by a specialist in case of pain in the heart after running.
About exercise
The word "run" should be understood as any physical activity that can increase the heartbeat. For a novice athlete, a run for one minute, if not less, will be enough to accelerate the pulse to 80% of the MCH. If you overload the unprepared muscles of the legs, lungs and liver, which will be completely "delighted" with the rapid conversion of glycogen to glucose, running will bring complete disappointment to the person.
You need to be as serious as possible on the question of whether you can lose weight while practicing on a treadmill. Reviews tell us that the result is most often positive. But first you need to learn how to quickly walk on the simulator. An unprepared body can easily accelerate the pulse to the desired level. Over time, after getting used to the load, you can change the incline of the treadmill during fast walking. As the body gets used to it, you can add a 2-3-minute quick run. It’s worth starting with this. And only then full run is possible.
Shoes and clothes for classes
During classes with the aim of losing weight, you may encounter the problem of excessive sweating. It creates discomfort, no matter which treadmill is used. Reviews of thinner men and women in this regard are in agreement. Tight thermal underwear would be the best choice. If this is not the case, then you should take a closer look at the T-shirt and small shorts. Specialists do not recommend using warm clothing, including a tracksuit. An increase in body temperature will worsen well-being. Shoes in the form of sneakers are quite suitable for jogging. To avoid the appearance of corns on the feet, be sure to wear socks on your feet. A towel with which you can wipe the sweat directly during the run will not be amiss. At the end of the workout, it is imperative that you walk for a couple of minutes at a slow pace along the track, gradually lowering your heart rate.
Water during classes
A lot of articles have been written about the benefits of still water, and from the entire amount of information it is worth paying attention to three points. Firstly, water accelerates the metabolism, which during the run exchanges fat cells for energy.
Secondly, the fluid lowers body temperature, which increases slightly as a result of the shock received by the body during exercise. Thirdly, water washes the walls of an empty stomach, dulling the feeling of hunger. During running, the body is susceptible to shock and does not immediately determine dehydration. You should begin to drink the liquid in small sips as soon as the treadmill starts. Reviews of those who have lost weight contain recommendations on the fact that if there is no desire to drink ordinary water, then you can squeeze a slice of lemon into the container, giving the liquid an aftertaste. The main condition is not to use sugar, which will quickly provide glucose to the body.
Eating before and after exercising on a treadmill
If we are talking about losing weight on a treadmill, then you should forget about overflowing the stomach with food. This does not mean that you can’t eat at all. It is possible and even necessary, but this must be done at least an hour before the workout and two hours after its completion. Before class, food should be saturated with carbohydrates, which will provide starting energy. But after it is worth leaning on protein food. Protein intake is essential. In the process of fat burning, the body also processes protein reserves, which it receives from muscles, into energy. After training, it is necessary to constantly replenish these substances in the body in order to maintain muscle mass and lose weight on the treadmill. Reviews regarding the restoration of protein balance in the body often diverge. Each person makes his own decision, depending on what the task is - to lose total weight or only fat.
Running and bad habits
For many people this is a sore subject. I want to play sports at the same time, while smoking and consuming alcohol. And if tobacco only slows down blood circulation, lowering the oxygen content in the blood, and reduces lung capacity, everything is much more serious with alcohol. Before you start practicing, you need to decide for yourself: “What is more important? Alcohol or a treadmill? ” Reviews of those who have lost weight prove that, first of all, alcohol slows down the metabolism, negating all activities in this sport. When drinking alcohol, food comes in handy. Sometimes it is not the most useful, with a high content of fats and carbohydrates. Each person decides what is a priority for him.