What treadmill exercises help you lose weight?

Treadmill aerobic training

This type of training in the first phase burns a lot of carbohydrates, and when after about 20-30 minutes the decrease in sugar level is no longer possible, the body switches to getting energy from fat.

Oxygen training involves running in the range of 55-85% of the maximum heart rate. There are various formulas for calculating the maximum heart rate (HRmax), it is worth using the simplest - for women 226 minus age, for men 220 minus age. For example, the maximum heart rate for a 40-year-old woman is 186 (226 minus 40), so during aerobic running she should keep the heart rate at 103-158, depending on the level of training (beginner around 55% HRmax).

You can check your heart rate on the treadmill using your heart rate monitor (most accurate measurement) or using touch sensors that show your approximate heart rate. Without being able to check your pulse, it's best to listen to your body - if it starts to catch you breath, you need to slow down a little because your heart rate is too high.

To burn fat effectively, oxygen training should last about an hour. If at the beginning, due to the low level of training, it is impossible, you should adjust the running time to your own abilities. As the form increases, the oxygen trainings should be longer and longer, but always without excessive pushing of the body. Long aerobic running is the best form of slimming workout on a treadmill for beginners.

Interval training on a treadmill

Intermediate and advanced users use the treadmill to perform interval training. Intervals are interweaving of intense running (75-90% HRmax) with breaks for incomplete rest, i.e. running at 60-75% HRmax. This is a very intense workout that leads to so-called increased post-exercise oxygen demand.

During the intervals, the body uses up the energy stored in the muscles, which must then be replenished. Energy deficiencies are replenished with fat stores - this process takes up to 48 hours, so after interval training, fat is burned even while you sleep and sit in front of the computer at work. It should be remembered that such strenuous training should not be performed by beginners. The intervals come time after getting into shape and high efficiency.

Running on a treadmill will only be effective if your workouts are regular. And the combination of treadmill exercise with proper nutrition is a guarantee of success in losing weight!