If you are planning to use a treadmill at home or at the gym to reduce weight, then you might be wondering what the faster ways of losing weight are. Almost every person’s main goal here is to lose weight. So, how do we go about it to ensure that the time we spent on that treadmill doesn’t go wasted? Today in this article, I am going to give some healthy tips on how to lose weight on a treadmill fast.
Treadmill is one of the best choice for that for those of you planning to lose weight through running. But do you know that without understanding all essentials details while using it will bear minor results? Yes, it’s true.So, to avoid boring and daily exercises that lack calorie-torching power, then you need a treadmill weight loss plan. And within every treadmill weight loss plan, is several tips that make the plan more achievable and effective.
But before we head into those tips, there are two things that I should tell you about a) Target heart rate and b) Fat burning Zone.
- Target heart rate–This equals to 60% to 90% of your maximum heart rate.
- Fat burning zone–This equals to 75% to 90% of your target heart rate.
Therefore, this means if you are to exercise with a treadmill, then you should always target the fat-burning zone — a minimum of 20 minutes for the beginners and 30 minutes for rest (medium and experts).
So how do we lose weight on a treadmill fast?
That said, I am going to give you some of the healthy tips that you can incorporate into your daily, weekly, and monthly treadmill weight loss plan. Let’s start!
Keep it at medium intensity
The first tip is that you can burn more fats by increasing your intensity while on a treadmill. But the problem with this is that when you run at a high intensity, you will get tired too soon. And if you move with low intensity, then you will have to spend an extended time on a treadmill to see results. Therefore, to get better results, you will need to move on a medium intensity but with a little mix up for 20 to 30 minutes.
Mixing it will ensure you don’t get tired too quickly while at the same time working close to your maximum heart rate (fat burning zone).This technique also ensures you last on a treadmill at a considerable amount of time.
Balance your speed (constant throughout the exercise)
The other main trick of lasting longer in treadmill while ensuring exceptional results is through intervals. But in every interval, you should master your speed.So how do you do it then? It’s simple. Having a short burst of high intensity sprinting followed by slow runs. This means you will have to repeat these techniques throughout the entire gym session. But always ensure a constant speed in every interval.
For example, running hard for 2 minutes, then slowing down for 3 minutes, then back again to hard sprints, and it continues that way. You can start with an interval ration of 1:2, 1:1, or whatever suits your fitness.
Plan your workout routine, make it simple some days
Boredom is a normal thing in every human being’s life, and to efficiently deal with it; you will have to trick your mind. To solve the boredom problem, you should have 1 or 2 days in your weekly training calendar to be those days for a light exercise routine. For example, jogging.
The fact about this is that with jogging, you can efficiently finish 5 miles like its two miles, which means you can also go for 45 to 50 minutes on a treadmill. And a 50 minutes’ jogging increases the amount of fat burned by 50 percent. Now you see! It is simple, right? Try it, and you will be amazed, I promise.
Jogging may seem simple and irrelevant to most people, but in reality, doing it may also give you the best results.
Let’s say in your treadmill weight loss plan you had a fat-burning workout on Monday, then Tuesday should be a 30-minute walk or jogging.
Be smart when working your incline
If you want to burn more calories by working your hips and legs harder, then incline exercise is the only way in a treadmill. Many people fail to do hills smartly and consistently for a reasonable duration of time. They either give up easily, get bored with it, or some even don’t like it at all.
So if you want to gain better results with incline, then it is simple as this. Start by pretending you are outside, then try and run up a hill (incline) the same way you run on a flat road. Holding on is essential even if it means reducing just a little speed to much the amount of time you need.
The other way to achieve this on the treadmill is through intervals. Go for 2 to 1 minute on a 2% to 4% activated incline, and let your treadmill speed drop with 0.1 or 0.2. After your desired minutes on incline mode, can bring incline back to 0 for probably the same amount of time. Then you can repeat the same process several times.
It is usually too good to do this exercise after a day off or after a light workout day.
Incorporate other workouts too
According to research and all the best trainer’s suggestions, to effectively lose weight faster, you need more than one exercise. The best way is to find exercises that significantly complement each other. Having a perfect mix of endurance, intervals, resistance training, and stretching will definitely help you lose fat faster.
For instance, you can try swimming, bicycling, and warm-up stretching routine, among many others, maybe of great importance to you.
There you go! –Top 5 tips that I assure you it will bear great results to help you reach your goal faster. Remember, incorporate all these tips into your weakly workout plan. Your treadmill workout plan can be something like this:sample-
Treadmill Weakly Workout Plan:
Monday: Fat-burning walking workout.
Tuesday: A 30-minutes health walk, swimming, stretching, etc.
Wednesday:Treadmill hill workout (incline workouts).
Thursday: Taking a 30-minutes Health walk.
Friday:Back to speed intervals workout.
Saturday: Distance workout for probably 40-60 minutes.
Sunday: Having active fun, stretching, swimming, etc.
Now you know how to lose weight on a treadmill fast, and other ways to you help you in this process.
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Finally, to know the amount of fats burned after every exercise, then you will need to use a treadmill weight loss calculator.The figure of calories burned as per the calculator won’t be exact but will be an estimated figure with little difference from the correct value. And to summarize the article, I will like to remind you two things “target heart rate and fat burning zone.” Target these two, and you will achieve your goals faster and easier. Thanks!