Running is one of the most effective exercises to create a slim and toned body, strengthen all muscle groups and lose excess weight.

Unfortunately, outdoor jogging is often hampered by cold and bad weather. The solution is a treadmill, on which you can train at home or in the gym, regardless of the season.

But in order to lose weight, you need to know how to exercise correctly, how much time to devote to running, and it won’t hurt to understand the types of exercise equipment.

You will need:

Types of Treadmills

Today there are only two of them:

• mechanical;
• electric.

In the first case, the working surface is moved with the help of the athlete’s legs. In this regard, at the moment of start and acceleration, joints and muscles experience enormous stress.

However, the advantage of mechanical units is complete autonomy and no need for electricity. This circumstance allows you to run at any time and anywhere - in the garage, on the loggia, on the lawn in front of the house.

Electric tracks, alas, directly depend on the availability of the network. At the same time, the belt moves independently, and thanks to the computer, you can select training programs with different inclinations and speeds.

Preparation for classes

On the one hand, running and brisk walking are the simplest types of cardio training. But they, just like, can negatively affect your health if you ignore certain rules.

For any diseases, especially if there are problems with the heart, blood vessels, blood pressure, spine, joints, you should first consult a doctor. They are often a contraindication for active training.

For beginners, it is advisable to sign up with an experienced trainer, who will select the desired load and draw up a training plan. If you want to do without a curator, under no circumstances should you start with intensive and complex programs - at first, limit yourself to leisurely walking, gradually increasing the pace.

When the body gets used to it, you can add jogging for 2-3 minutes and only after that switch to full-fledged running.

Equipment

While running, you will sweat a lot, which causes some discomfort, especially in the common room. Reviews show that the ideal workout clothes are tight-fitting thermal underwear or shorts with a T-shirt.

Leave fashionable tracksuits for autumn jogging outside - indoors they will cause hyperthermia and negatively affect your condition.

Pay special attention to shoes. Sneakers with platform or flat soles are not suitable for running.

Socks are a must. If necessary, order insoles to reduce stress on your feet.

We monitor the pulse

By increasing our heart rate, we simultaneously increase the number of calories we burn. But doing this uncontrollably is strictly prohibited! You can lose weight on a treadmill without causing yourself a heart attack only if you learn to keep your heart rate within the acceptable range. If it turns out to be below optimal values, the training will be in vain.

The maximum heart rate is 220-226 beats per minute. If you subtract your age from this figure, you get your top line. For example: 220 – 30 years = 90 beats/min.

Depending on your goals, the heart rate should be different:

50-60% of your maximum

Walking. Suitable for warm-up, rehabilitation and for beginners. This is the easiest pace, which has a beneficial effect on overall health and promotes weight loss.

60-70%

Fast walk. The ideal limit for those who want to lose weight. At this pace, intense fat burning occurs and endurance increases.

70-80%

The heart muscle is trained, lung function improves, and the body is saturated with oxygen. Muscle mass grows, while excess weight disappears very quickly.

80-90%

Training the respiratory system, increasing power during short runs.

90-95%

The runner develops maximum speed and strengthens the body. Suitable for professionals.

For measurements, you can use the old-fashioned method of counting beats on your wrist or purchase a special heart rate monitor in the form of a keychain, watch, or worn on your finger.

Some simulators have a heart rate measurement function, but its indicators do not always correspond to reality.

So, you will be able to lose weight on the treadmill by keeping your heart rate stable between 50% and 80%.

When is the best time to practice

It is best to run in the morning or early afternoon. It is during this period that the body loses weight most intensively, and you will receive the perfect boost of energy for the whole day. In the evening, metabolic processes slow down, and running will not give the expected results.

If you only have free time in the evening, don’t give up. The process of losing weight will be slower, but it is still better than not exercising at all.

Running on a treadmill is a kind of quick calorie burner. If you feel like you ate a lot or allowed yourself a couple of extra candies, go on the track and lose unnecessary calories in 30-40 minutes. This is an ideal method for those who tend to overeat.

How long should you run?

You should not exercise for longer than 60 minutes at a time, as this can have a negative impact on your heart and knees.

The goal of losing weight on the treadmill should be accompanied by common sense and set goals:

• 15-30 minutes at a moderate rhythm 5 times a week - to maintain muscle tone and minor weight loss;
• short runs with a gradual increase in pace and time up to 40 minutes, no more than 3 times a week - to lose weight;
• 10-20 minutes at an average pace - to gain muscle mass.

You must definitely experience the load. If you feel light after a workout, you've wasted your time. Leading trainers claim that after an effective run, the T-shirt is completely wet and the legs give way. This is when you can say that you have gotten rid of extra calories.

In the first minutes after the race, the body loses not fat, but water, after which it begins to consume calories:

• 200 calories per hour while walking briskly;
• 300-500 – with easy running, at this stage weight loss begins;
• 800 calories - intense running, allows you to quickly part with unnecessary kilograms.

Walking and its benefits

Designed for those who cannot run. Suitable for people with sore joints, knees, and heart. Walking can also help in losing weight, but it should be done regularly and correctly.

Ideally, the load and time of the lesson should be calculated by the instructor, but if you wish, you can.

Any walk should begin with a warm-up. To do this you should:

• Walk for 10 minutes at a very calm speed of 4-5 kilometers per hour.
• Walk quickly for 2 minutes, at a speed of 7-9 km/h.
• 1 minute walk very quickly.

For the first workout, one approach will be enough. Starting from the second time, the intensity of the warm-up can be increased and all exercises can be repeated for 2-3 approaches.

Next comes the training. First, 10-15 minutes of walking at a speed of 4-6 kilometers per hour. Then - increase the tilt of the canvas by 2 degrees. During the first 10 minutes, you need to increase the inclination every 120 seconds, and then decrease it for 10 minutes. Alternate angles for 3-4 approaches. After this, set the inclination degree to 6, and continue for 25 minutes.

If you are not satisfied with the rate of weight loss, you can switch to jogging, better known as jogging.

This type differs in technique from ordinary walking, has no contraindications in normal health, and perfectly trains the muscles of the whole body and the heart. At the same time, the speed of movement increases to 7-10 km per hour, accordingly, calories are burned more efficiently.

Training program

You need to run on the track regularly. The stage in which your body just adapts to the stress is 3 months. After six months of training, you will already become quite an expert in treadmill running. All exercises will be performed automatically.

There are two types of training used to lose weight:

1. Long - from 40 minutes to an hour at a moderate rhythm. If you prefer walking, you can exercise 1-2 times a day every day.
2. Interval. 1 minute – running with acceleration, 3 min. walking. Gradually, the ratio of running and walking changes to 1 to 1, then 2 to 1. Classes can be limited in time or carried out until complete fatigue sets in.

Let's consider a classic training scheme designed for 30 minutes. Using it, you can roughly create a program for the average healthy person who exercises several times a week.

• Start with a 5-minute warm-up. Start at minimum speed, increasing it by 300 m every 30 seconds and bringing it up to 5-6 kilometers per hour.
• From time to time, holding onto the handrails, walk on your toes for a few seconds, then on your heels.
• Running load for 10 minutes: 5 minutes with an incline of 1 degree, increase speed from minimum to 6 km/h; for the next 5 minutes, increase the incline to 8 degrees.
• 10 minutes to strengthen your buttocks. Run at a speed of 6 km/h for 5 minutes, incline at 6 degrees.
• 12 degree incline, very fast run for 4 minutes.
• Repeat the procedures with running and walking, decreasing and increasing the slope in 3 approaches.
• Increase your pace by running at 7 km/h for 4 minutes at a 2 degree incline.
• Then, on a flat track, run slowly for 60 seconds.

This is an example of how to run on a treadmill. If you want to lose weight quickly, increase the time, intensity, choose programs with high speed, “hills”, “cross-country”.

While running, be sure to drink water, plain or with lemon juice. Take small sips within a few minutes of starting exercise - this will lower your body temperature and protect you from dehydration.

Nutrition

You can torture yourself on the treadmill every day, but the needle on the scale will stubbornly get stuck on one number, or even creep up. This can be explained by two circumstances:

1. Increased loads have caused stress in the body and it tries to save calories. Don't lose your persistence and the results will follow.
2. You're not eating right. You need to reconsider your diet.

When you wake up, eat a complex carbohydrate dish for breakfast, such as porridge, vegetables or fruits. Don't fill your stomach - 4-5 spoons of porridge are enough.

Skip morning coffee – it will only put additional stress on your heart. Instead, you can drink a cup of cocoa with honey, which will increase your stamina.

Wait 60-90 minutes and go for a run. This should be just enough time to get to the gym. After working out, you will lose the calories you gained at breakfast.

After this, you can snack on fruit or drink kefir. Two hours after training, you can eat more thoroughly, leaning on proteins, the reserves of which are also depleted during running.

Contraindications

There are specific contraindications for exercising on a treadmill:

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Can you lose weight using a treadmill? How long should you run on a treadmill to...

Can you lose weight using a treadmill? How long should you run on a treadmill to lose weight? Does a treadmill help you lose weight? Which treadmill is best for weight loss? If you have a treadmill at home, how long should you run to lose weight? Almost all novice athletes ask these questions when purchasing a fitness machine or buying a gym membership. Despite the huge number of fitness methods, running is one of the best ways to lose weight, and a treadmill helps you lose weight no worse than exercising outside. It turns out that there are a variety of treadmill weight loss programs that are designed for beginners and experienced users. Losing weight on a treadmill (reviews) occurs after a few months.

Benefits of a treadmill for weight loss

It is worth noting that training on a treadmill is equally useful for losing weight and strengthening the systems of the whole body. Reviews from those who have lost weight are the best indication of how a treadmill works.

Treadmill - benefits for weight loss:

• Thanks to regular exercises, bones and muscles are strengthened, the functioning of the respiratory and cardiovascular systems is improved, and metabolic processes are activated;
• Running is an aerobic exercise that increases endurance;
• During exercise, the body is saturated with a large amount of oxygen, which promotes intense fat burning;
• On average, 1 hour of exercise on a treadmill consumes from 400 to 700 kcal, depending on the speed and personal data of the exerciser.

How to run on a treadmill to lose weight?

There is no universal method for how to lose weight on a treadmill. The treadmill is effective for losing weight only if the exercises are carried out regularly and in accordance with certain rules. Running on a treadmill for weight loss can bring amazing results when combined with a balanced diet. The effectiveness of exercise is influenced by the duration of running, speed, angle of inclination, and individual characteristics of a person: age, weight, health, constitutional features, presence of chronic diseases, etc. However, there are general recommendations that are useful to all practitioners of treadmill training for weight loss. So, let's get down to practical advice.

During training, the chest and shoulders should be open, and the abdominal muscles should be tense. Hands must be involved in the work; they cannot be placed on the handrails. Bend your elbows and press them slightly towards your body. Running should be as natural and relaxed as possible. Move measuredly, increasing the load gradually.

A very important part of training on a treadmill is breathing. If you breathe incorrectly, then at the moment of tension, blood circulation becomes difficult, as a result, the level of blood oxygen saturation decreases, and this leads to disruption of metabolic processes. To prevent this from happening, you need to breathe deeply and through your nose. If you have a cold, your nose is stuffy, and you can’t breathe through it, then inhale through your nose and exhale through your mouth.

Another pressing issue for runners is training time. Some athletes claim that running in the morning is most effective, while others are inclined to believe that you should run in the evening. Moreover, each side has convincing arguments and arguments. If you have free time in the morning and you wake up easily, then you can easily study before the work day. A morning workout will help you cheer up faster, kickstart your metabolic processes, and set your body up for productive work throughout the day. An evening jog is a great way to relieve stress or tension. Overall, experts agree that no matter what time you choose, running on a treadmill will provide much more benefits than lying on the couch and watching TV.

Treadmill exercises for weight loss

Working out on a treadmill doesn't offer variety, but it can be made effective and fun. It all depends on how you use the machine and how much you use its capabilities. If you have a treadmill, can you lose weight? A machine such as a treadmill for weight loss (reviews) gives excellent results.

Walking on a treadmill

Gives an amazing effect. Many people underestimate the benefits of regular walking and neglect it, but in vain. Walking affects all muscle groups, helps strengthen muscles, relieves fatigue and tension, and accelerates the fat burning process. Just 30-40 minutes of walking a day on a treadmill outside will normalize the functioning of the cardiovascular system and improve health. Walking is useful for those who cannot run for medical reasons. In addition, running is strictly contraindicated for obese people, but walking for them is a real salvation and a safe way to lose excess weight. At the same time, a person’s joints and spine do not experience such strong stress and shaking as occurs during light or intense running.

Many leading nutritionists believe that walking on a treadmill for weight loss should take about 40 minutes every day. If you follow a diet and take walks at an average pace every day, the weight will come off quickly. Fast walking for weight loss on a treadmill allows you to burn more calories. Walking on a treadmill for weight loss (reviews) is the most gentle type of exercise.

The almost magical properties of running have been known since ancient times. This type of cardio exercise is the most popular and becomes addictive over time. Beginners usually start training with enthusiasm, but it goes away in literally 1-2 weeks. If you listen to the advice of those who have lost weight on the treadmill, the reviews are the most impressive. After about 3 weeks, jogging begins to bring pleasure, and after another couple of months it is impossible to imagine your life without it.

In addition, many people know that if you run on a treadmill you can lose weight. If we compare the two most popular exercise machines: an exercise bike or a treadmill for weight loss, then in many respects the treadmill wins more.

Sprinting on a treadmill

Losing weight using a treadmill is influenced by the speed and intensity of your workout. If you give 100% and at the end of class you want to wring out your T-shirt, then you can say that the day was not in vain. Is it possible to lose weight by running on a treadmill? It’s definitely possible, but to do this you need to practice sprinting and moderate running, as well as walking. Running as hard as you can allows you to burn more calories in less time.

Simulation of climbing uphill

To make your workout more productive, you should change the incline of the running belt. Losing weight on a treadmill will happen much faster this way. Today, cardio training based on alternating walking at a certain angle of inclination and walking at a specific speed is in great demand. If you've been wondering how to walk on a treadmill to lose weight, then definitely try alternating. The answer to the question: “How much weight can you lose on a treadmill?” will depend on the speed, inclination angle, duration of the workout and the individual characteristics of the person.

Speed

The first enemy of quality training is monotony. It is important to know not only how a treadmill works, how much you need to run to lose weight, but also how to make exercise more interesting. This is very simple to do: change the speed, alternate between sprinting and slow running, walk at an incline and on a straight surface. This will make your activities more enjoyable.

Is it possible to lose weight by running on a treadmill? Of course you can. To do this, you need to exercise at least 3 times a week and for at least 30 minutes. Another pressing question: “How long should you walk on a treadmill to lose weight?” You need to walk for at least 40 minutes at an average pace so that you can talk freely without getting out of breath. It is also necessary to monitor the pulse sensors.

Treadmill: weight loss program

You have a treadmill - how to lose weight with it? Your friend lost weight on the treadmill, but you still can’t? Want to learn how to run on a treadmill to lose weight? You already have a treadmill, how to exercise to lose weight? Anyone who doubts whether you can lose weight on a treadmill should try interval training. If the excess weight stubbornly does not want to go away, you need to give your body a shake-up. Interval running is best suited for this purpose.

It is necessary to clearly plan the time for sprinting, slow running and rest. A treadmill training program for weight loss may look like this: 1 minute - fast running, 2 minutes - slow running, 4 minutes - intense running with an incline, 7 minutes rest. The duration of sprint and rest must be adjusted based on your own capabilities. To lose weight on a treadmill (reviews), you need to give it your all.

The most important thing about interval training is running as hard as you can for a certain amount of time. You can stop only when there is no more strength left. It has been proven that even after completing interval training, active calorie burning occurs. This way you can lose weight on a treadmill in just a couple of months. If you want to understand how to lose weight on a treadmill, an interval training program will be the best option for you.

How long to run on a treadmill to lose weight? You need to exercise 3 times a week, but no more than 6. The duration of the workout is from 40 to 60 minutes. It is important to adhere to proper nutrition, since losing weight using a treadmill with an excess of calories will still not work. 70% of success depends on diet. A treadmill for weight loss is used as an additional tool.

Treadmill: how to exercise correctly to lose weight?

It is better to start your workout with walking or slow running. Pay attention to your pulse. An adult should be guided by a simple formula for calculating the upper threshold of heart rate: 220 minus age. For a 30-year-old athlete, the upper heart rate threshold will be 190 beats per minute. In this case, most of the training should take place at a heart rate of up to 75% of the maximum.

Treadmill for weight loss: how to do it? If you have a treadmill at home, weight loss exercises will help you achieve a lean body. Approximate training scheme:

• 6-7 minutes walking or running at an easy pace;
• Fast running within 70-75% of the maximum possible load;
• 5 minutes of the most intense running (90-95% of the maximum);
• 3-5 minutes - walking or light jogging.

Treadmill: workout for weight loss

How to lose weight quickly on a treadmill? It is better to exercise on a treadmill for weight loss (reviews) according to the program.

Example of a fat burning workout:

• 5 minutes running up to 60-75% of the maximum;
• 40-50 minutes of running while maintaining the heart rate within 60-75% of the maximum;
• 5 minutes slow jogging or walking.

Training duration is 40-60 minutes.

You have a treadmill for weight loss: how to exercise for greater efficiency?

Interval training example:

• 5-7 minutes - running at an average pace;
• 15-20 minutes – alternating acceleration and recovery in the ratio: 1:1 or 1:2;
• 3-5 minutes – easy jogging.

Training time is 25-30 minutes.

Interval training example #2:

• 5 minutes - easy jogging;
• 4 minutes - running at a speed of 10 km/h;
• 4 minutes - running at a speed of 10 km/h, incline angle 2 degrees;
• 3 minutes - speed 11 km/h, inclination angle 2 degrees;
• 3 minutes - speed 11 km/h, inclination angle 4 degrees;
• 4 minutes - speed 10 km/h, inclination angle 0 degrees;
• 2 minutes - speed 8 km/h, inclination angle 0 degrees;
• 2 minutes - speed 11 km/h, inclination angle 0 degrees;
• 1 minute - speed 11 km/h, inclination angle 4 degrees;
• 1 minute - speed 12-13 km/h, inclination angle 4 degrees;
• 5 minutes - easy jogging;

Training duration is 35 minutes.

Is it possible to lose weight on a treadmill - reviews indicate that it is possible. To lose weight using a treadmill (reviews), you need to exercise systematically and slightly reduce the caloric content of your diet. Interval training has the best fat-burning effect. So, if you have a treadmill, you can lose weight in just a few months. Read about how a treadmill works (reviews from those who have lost weight).

At all times, women have strived to be beautiful and attractive to men. But concepts of beauty changed depending on the era. And if several centuries ago a curvy body was considered a symbol of health and elegance, today toned and toned figures are in fashion. Almost every woman who is at least a little overweight wages a tireless struggle with it. Exhausting diets, monotonous exercises, massages and cosmetic procedures are used. However, only competent actions will help you lose weight. To get rid of excess weight gradually and permanently, you need to focus on proper nutrition and cardio training. The best workout of this type is running. Today we’ll talk about running on a treadmill, its benefits and features, the rules of running for weight loss, as well as numerous nuances that will help you get rid of excess weight quickly and forever.

Why is running the best way to lose weight?

If we scan a person's body, we will see its structure. The bones are connected to a muscular corset, which is covered with adipose tissue. If we do strength training, doing various exercises at a moderate pace, we are simply strengthening a certain muscle group. However, the fat layer that covers these muscles prevents them from being seen. That is why illiterate training can make a woman not thin and slender, but large and massive. Of course, large muscles require more nutrition, which, in part, can be used up from fat, but this percentage is small and without “drying” there will be no noticeable weight loss effect.

To reduce your body fat percentage, you need to do cardio. This is any physical activity in which breathing quickens and the heart beats faster. Cycling, skiing, and aerobics can be suitable cardio exercises. But running is the best way to lose weight. It does not require special preparation and has virtually no contraindications. Running perfectly trains and strengthens the heart, develops strength and endurance. Running is one of the few exercises that uses almost all the muscles of the body. Many people love to run, but do not do it regularly due to bad weather. If you have a treadmill in your home, you can run at any time of day convenient for you, without worrying about weather conditions.

What is the best time to run?

Nutrition and running

In the fight against extra pounds, nutrition is one of the main conditions for a successful outcome. How to combine the rules of healthy eating with running? If you want to lose weight, you need to eat fractionally, 5-6 times a day, in small portions. Try not to eat an hour before training to avoid exercising on a full stomach. If your last meal was a long time ago, you do not need to exercise on an empty stomach. Moreover, during the period of losing weight, the body simply should not feel hungry. In this case, eat something light but nutritious. It could be a banana, yogurt, cornbread. These foods will give you energy to make your workout more effective.

After class you cannot eat for at least another hour. It has been proven that after intense exercise, muscles continue to burn fat for some time. If you eat, the process will stop, the muscles will burn not the fat layer, but what you consumed.

You've probably seen professional runners. Remember what they look like. Sprinters who compete over short distances have large muscle mass, they are large and pumped up. Muscle mass gives them the strength to move quickly in a short period of time. But marathon runners, who have to run more than forty kilometers, are very thin and dried out. The amount of muscle and fat mass is very small. The light weight allows the body to be carried for a long period of time.

This comparison is provided as a clear example that running is not always the same. Different techniques can lead to different results. If you want to build muscle mass and make your body sculpted, you need to run at the limit of your capabilities - very quickly, for short distances up to 500 meters. If you want to dry out and tone your body, the run should be long and slow so that you have enough strength for long distances. In this case, you need to run at least 10 kilometers in one workout. This is just one of the few rules that should be followed while running. Let's talk about other nuances and subtleties of running on a treadmill for weight loss.

1. Modern exercise machines have the function of raising the running plane. Many girls, dreaming of quick results, create additional difficulty for themselves and raise the surface of the track by 30 degrees or more. In this case, after just a few workouts you will notice how your calves begin to increase in size. When lifting, the main load falls on the calves; they are pumped efficiently. If you don't need it, it's better to run on a flat surface. But lifting will come in handy if you want to pump up your buttocks. If you don’t run while going uphill, but walk quickly, the load will be placed not on your calves, but on your buttocks.
2. When running, it is very important to adopt the correct posture. Try not to slouch, your back should be straight, your shoulders should be straightened, your abs should be kept tense. Be sure to help your body with your hands - keep them bent at the elbows. This creates additional stress on the hands and improves blood circulation.
3. While running, do not chat or sing; pay enough attention to breathing. You need to inhale air through your nose, and exhale preferably through your mouth. Keep your running pace so that your breathing is rapid, but not to the point of oxygen starvation. If you are out of breath, it is better to moderate the pace for a while.
4. If you start to feel a tingling sensation in your right or left side, this could indicate many problems. This can cause pain in the liver if you start exercising after a heavy meal. The side can prick from sudden and intense loads. In this case, you need to switch to a step, and next time start exercising gradually - both in time and in the intensity of running.
5. Be sure to wear sneakers. Many girls make a big mistake when they don’t wear sports shoes on the treadmill, explaining that this is not a street, but a house. Good running shoes provide sufficient cushioning and make running more comfortable and efficient.
6. You need to run for at least 40 minutes if you want to lose weight. It has been proven that in the first 20 minutes the body burns glycogen, which comes with food. And only after a designated time, fat reserves begin to be used up.
7. How many times should you run to lose weight? It is not at all necessary to run every day, although in this situation the result will be achieved much faster. It is better to run in such a way that it is comfortable, the body has time to recover and rest, so that you do not lose the desire for this activity. It is optimal to run 3-4 times a week.
8. Be sure to start your workout with a warm-up - first walking and only then running.
9. If you need to lose weight in the shortest possible time, interval running training is very effective. In this case, you need to alternate running at the limit of your capabilities with a fast step. It's better to start with 30 seconds of fast running and a minute of fast walking. Gradually the running interval increases and the stride decreases.
10. There are a lot of people for whom running is contraindicated for health reasons. If your knees hurt or you are carrying too much weight, you should not run on a treadmill, but walk. Brisk walking is also very effective in burning weight.
11. To prevent running from being tiring or boring, you can listen to music or watch TV at the same time. Distractive processes will allow you to run much longer distances and not notice fatigue.
12. If you combine cardio training with other types of physical activity, it is better to leave running for the end of the session.
13. Be sure to keep your classes gradual. Start with small runs and slowly increase the intensity level. Remember, you need to increase either your running speed or your running time. Simultaneous increase in load can be dangerous, especially for women after 40 years of age.
14. Some trainers help you lose weight more effectively by calculating your heart rate. Normally, you need to subtract the age of the woman losing weight from the number 220. The resulting number is the maximum heart rate (MHR), which should never be exceeded. For weight loss, the frequency should be 60-65% of MHR. That is, if a girl is 25 years old, you need to subtract her age from 220 and calculate 65% of the resulting difference. 220-25=195, 195*0.65=126.75. This means that during training you need to maintain a heart rate of about 127 heart beats per minute. Modern treadmills allow you to monitor your heart rate, which is a definite advantage.

These simple rules will help you lose weight through running effectively, safely and enjoyable.

The number of undocumented bodies on the city streets is growing every year. This is due to insufficient physical activity, laziness, sedentary work, and temptations in the form of fast food. Many people justify their loose body by motherhood, breastfeeding, or lack of money for gyms. But in fact, if you want, you can always change the situation - pull yourself together, improve your diet, start running and exercising. Always be beautiful, watch your figure, and then you can maintain a healthy body and good spirits for many years!

Video: The fastest way to lose weight on a treadmill

Running is healthy, which is why you can see runners on the streets all year round. But not everyone can decide to lose weight by running outside in winter. The main “tool” for those who are not ready for such feats in the cold and slush is a treadmill.

You will learn how to properly run on a treadmill in the gym or at home, lose weight and not harm your health from reviews of people losing weight and recommendations from trainers on our page.

Diana, 25 years old, Ilyichevsk

I don’t put an unrealistic burden on myself, I start to choke. My treadmill serves as a warm-up before the main workout. I run at a speed of 9.5-10 without a break for 15 minutes, then work out on exercise machines for one hour. I lost 3 kg in a month. I would like to know how to place the foot correctly and how to load myself so that my breathing does not become interrupted.

Alexander, 30 years old, Sevastopol

I started running on the track after a long break. Very convenient trainer! Especially if it is in your own home and you don’t have to go anywhere. At first, the excess weight came off quickly due to an increase in metabolic rate. After two weeks, I noticed that my muscles began to grow and my weight increased. I would like to know how best to remove fat when there are muscles, but they are somehow noticeable. A 15-minute run and an hour on the machine will not be enough to radically change your figure.

Ekaterina, 35 years old, Tula

I do fitness 2-3 times a week. First, I run on the treadmill for 20-25 minutes at an average speed of 13, then for 5 minutes on a hill at a speed of 15. I’m not kidding, I’m tired. Then I do strength training for 1.5 hours. In 2 months I lost only 1.5 kg. With a height of 170 cm, I weigh 60 kg. The body has tightened up a little, the muscles have become denser, but the weight is coming off too slowly. Maybe I'm doing something wrong? I would like to lose up to 3-5 kg ​​per month. I wonder how running on a treadmill differs from running?

Alexander, 30 years old, coach, Pavlovsk

You need to choose a track with a good shock absorption system. Compared to asphalt or dirt, the path puts less impact on the joints and spine. Therefore, sneakers should be chosen for the tracks, and not for the stadium. It’s easier to run on the treadmill; due to the pull-up, it does some of the work for us. To make the running load on the track and in the stadium equal, you need to set the incline angle to 2-3%. You should open the windows and ventilate the room before running so that the body burns as much oxygen as possible, just like outside.

The speed must be chosen based on your heart rate. Devices on the tracks are more for marketing. The pulse should be 120-130 beats per minute. With the best preparation - 140 beats/min. If you feel that you can “raise the bar,” then you need to increase the load so that the body does not quickly get used to comfortable running. Comfort is good for health and the cardiovascular system, but it is also ineffective for pumping muscles.

To increase the efficiency of running on the treadmill, turn on the acceleration and make the incline steeper. You should run at intervals rather than monotonously at the same pace. The tilt involves the muscles of the back surfaces of the limbs, in girls additionally the thighs. The front surfaces do not pump and the muscles do not become larger.

Konstantin, 23 years old, Ivanovo

That's great!!! I run at intervals and use different types of load. I started with 5 minutes with an incline, then returned to the starting position. If the load becomes comfortable, it means I’m not working hard, and my body is spending less energy and calories. The point of the load is that after training the body will need to expend more energy for recovery, that is, burn a couple of dozen additional calories. When running comfortably, there will be health benefits, and few calories are burned, then the weight will be maintained for a long time.

Rosalia, 40 years old, Odessa

The treadmill allows you to walk and run at different speeds and inclines to enhance your workout. I run with weights on my arms and legs - this forms the relief of my limbs. I combine running with throwing out dumbbells and pumping up my biceps. These complexes are suitable for experienced runners. Beginners should start by changing the incline and speed. To lose weight, you need to sweat hard on the treadmill. Of course, there will be shortness of breath, just like from running outside. I use interval running, at the end of the workout my legs just give way. But their I lose 4-5 kg ​​per month.

Gennady, 30 years old, coach, Donetsk

I want to talk about the mistakes that are made when running on the treadmill. In order not to overload and injure the spine, ankles and knees, you need to land with your feet correctly. There are three opinions on how to do this:

Roll from the heel to the entire foot and push with the toe.

Run on your toes like sprinters for short distances before the finish line. At the same time, the calf muscles are loaded, which is not entirely necessary for women.

Land on your entire foot, roll slightly and push off with your toe. The knees should be slightly bent when landing down so that shock absorption occurs and the spine is not loaded.

The third opinion is the most correct. You need to look forward, tilting your head slightly, with your shoulder blades slightly brought together. This will help blood flow normally throughout the body and into the head, saturating the cells with oxygen. You need to breathe deeply, deeply, even sticking out your stomach. Inhale through the nose, exhale through the mouth.

To burn fat, you need to run for at least an hour. If you feel like you are suffocating, then reduce the load. Modern track designs allow you to set the desired pace, angle, and count your pulse, which cannot be done when running in a stadium.

Nadezhda, 45 years old, coach, Koblevo, Odessa region.

If you run on a track using intervals, there is no need to spend a whole hour. The intensity of interval running for 15 minutes is equal to the intensity of regular jogging for an hour.

First, I run for 30 seconds with an intense load, then for 30-45 seconds I gradually move to a walk (recovering). The maximum heart rate should be: 220 - age. If I am 45 years old, then my maximum heart rate during exercise is 220-45 = 175 beats/min, and the normal one will be 65-80% of the maximum. You can count your pulse at the end of the exercise period for control: count for 15 seconds, then multiply the number by 4. Based on the result, we will find out whether we are exceeding our normal heart rate or whether we can further increase the load.

To protect your ankles, knees and spine when running on a track, you need to wear special sneakers with shock absorbers (flat soles are not suitable) and use the correct technique. Although running strengthens the cardiovascular system, it is contraindicated to lose weight using a treadmill if you have:

• congenital or acquired heart disease;
• poor circulation;
• acute diseases or exacerbation of chronic ones;
• temperature and high pressure;
• thrombophlebitis of the lower extremities;
• heart rhythm disorders;
• cardiopulmonary failure;
• angina pectoris and mitral stenosis;
• bronchial asthma;
• osteochondrosis and joint dysfunction.

Video: Running for weight loss.

Calm running and walking on the treadmill has no contraindications. In order to quickly lose weight and maintain health, you need to combine interval running 3 times a week with a balanced diet and a rest and sleep regime, replenishing the body with fluid. The heart rate when running should be 65-80% of the maximum (220 - age).