Fitness Articles

Treadmill Workout to Stay Fit or Lose Weight

It is a myth that lifting heavy weights in the gym is the only way to lose fat or stay healthy. Undoubtedly, that is not the case. Researchers from all over the world have proven that High Intensity Interval Training (HIIT) and weight training are less effective than cardio training for fat loss. A latest research shared a whopping figure of 67% more calorie burn in cardio or acrobat training when compared to weight training.

Cardio training can be the most viable option for everyone as it is an effective way to remain fit and lose weight at the same time. It is less of an hassle and is entertaining and easy at the same time.

The best way to do a good cardio workout is running. It has proved to maintain your body in shape, build excellent strength, keep up the stamina and make you feel fresh at the same time. But going for long runs all year round is an impossible task. Here’s where treadmill workouts come for the rescue. These are a few tips for everyone to stay fit or even lose weight using a treadmill workout.

  • If you are a beginner : If you have never used running as a means of fitness or cardio before, take it slow on the treadmill. Give your body enough time to adjust with the heightened demands. You can start off with a 10-minute workout that consists of walk-jog-walk and repeat. This will warm up your legs and provide increase stamina every day.
  • Walk Jog Workout : This combination is critical. It pushes the limits of your body and also provides you with a little rest whilst keeping your body warm. A warm body results in sweating and ultimately melting of fat. Make sure you divide your total time in the combination of walking and jogging at a 70:30 ratio.
  • Incorporate Sprinting : Once you find your body getting comfortable with the walk-jog combination, do not stay in that comfort zone. Take up sprinting as the next step towards achieving a fit body. To build more endurance, the combination of walking and sprinting can be pivotal. It is also very important to structure your breaks, that is, the time you walk needs to be less than the time you sprint.
  • Intervals, Pyramid Style : As you progress in your workout, your body starts running out of energy. Lack of breath and tiredness will be common problems if you keep taking the same amount of breaks during your treadmill workout. The key highlight for this situation is to take Pyramid Structured breaks. In simple words this means that time of breaks must keep increasing as your time on the machine increases.
  • Time is not an excuse : With treadmill workout, time is never an hurdle. Even 20 minutes a day are more than sufficient. The only best and assured way of achieving a fit body and mind is through consistency. Make sure to workout each day at least 5 days a week even if it is for a short span of time.
  • Progressive Overload : Make it a point to move up the ladder while working out. Always workout more than you did last week. Do not maintain the same workout plan forever. If you spend 30 minutes on the treadmill last week, spend 5 more each this week. Increase the pace, the incline and keep pushing your limits.
  • Incline all the way : While running or jogging on a treadmill, it is important to maximise the caloric loss. One of the ways to do so is incline. It is nothing but the elevated version of running, same as running up a hill. This results in rapid calorie loss and ultimately fat burn.
  • Switch it up : If you find yourself stuck in the infinity loop of running on a treadmill, all day, everyday, switch it up a bit. Try various combinations of other cardio machines like the cycle and the treadmill or the elliptical along the treadmill. This will ultimately maintain variety and freshness while working out.
  • The perfect fat killer : Once you have made significant progress and build enough strength, notice the amount of calories you are burning every secession. During a 45 minute treadmill workout, you will burn close to 500 calories. This directly means a decrease of half a pound from that stubborn belly fat!

Always keep climbing up that ladder and a healthy life is the delightful reward you will receive on following this treadmill workout vigorously. Enjoy every meal you eat and work hard in the gym!

That’s the key to a healthy life.

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