One of the best ways to lose weight and burn calories is by running. Doing it on a treadmill is a convenient way to train your cardiovascular system, burn fat and speed up your metabolism. However, many people are not sure about the amount of time they must spend on the treadmill.
Training for beginners
The most basic exercise for the treadmill is aerobic training. This consists of walking, jogging or running in a static rhythm, for a prolonged period of time. Aerobic exercise increases the heart rate and causes the body to accompany it. If this is the first time you do this exercise, walk or jog gently for 15 minutes a day, a few days a week. This will help your body adjust to the training. Once you feel comfortable, it increases to 30 minutes daily. As your condition improves, speed begins to increase. The optimum time to use this device is 30 minutes to one hour. Keep increasing the pace as you feel better but do not decrease the amount of time you spend exercising.
Each training should start with a five-minute warm-up phase. Walking or jogging gently for a few minutes will cause your body to loosen and prepare for exercise. Then train at a normal pace for 20 to 45 minutes, depending on your cardiovascular level. The work ends with a relaxation phase, similar to the warm-up phase. Do not spend more than an hour on the treadmill.
Training with high intensity intervals is the most effective way to use the treadmill to increase metabolism, cardiovascular level and to burn fat. Instead of keeping the heart rate at a high level, you will increase it and decrease in short intervals. You must exercise as hard as you can for a short period of time and rest for one minute before the next series. For example you must do a high speed race for 20 seconds, then slow down and jog for a minute, which will allow you to catch your breath and composure. As soon as you achieve it, it runs at full speed again for another 20 seconds.
Due to the demanding nature of this exercise, you will spend less time on the treadmill than with aerobic training. Start with a warm-up phase and limit yourself to 10 minutes of training. As your fitness improves, exercise increases to about 30 minutes a day. In total, you should not spend more than 45 minutes on the treadmill when you perform this interval training. If you try harder than your body can resist, you will not be training at your maximum level so you will not fulfill the purpose of the exercise.
Note: consult a doctor before participating in an intense training regimen.
The best training to burn fat on a treadmill
The treadmills are a great team at home or in gyms that allow you to perform a good exercise throughout the year regardless of the weather. It is better not only to adjust your treadmill at the desired speed and time to walk or run. For a more effective exercise to burn fat in this device, do workouts of varying intensity.
Interval training adjustments on the treadmill are the ideal way to burn fat. This type of training varies the intensity from a low to a high level and again to a low level. Running for 30 minutes on a treadmill at 65% intensity is a good exercise but it burns fewer calories than an interval routine in which half the calories are fat. Training with greater intensity during exercise will burn more calories but only a small percentage will be fat. Starting the exercise at 65%, increasing to 95% and then returning to 65%, you can burn more calories of which approximately one third are fat, achieving more effective exercise on the treadmill. The calories burned will depend on your weight and oxygen consumption but you could lose 8 to 15 calories per minute.
Levels on the treadmill
Most treadmills have several levels of speed and incline that challenge you in different ways. Interval training can start with the treadmill at level 5 without tilt and increase to level 8 with 2 tilt levels. You can do interval training according to pre-set or manual programs, depending on your goals. Regardless of how you use the treadmill, it is important to check your heart rate to determine if the training levels are demanding enough or not.
It is important to know your heart rate goal for each section of the training. To calculate more effectively your maximum heart rate (MHR), use the following formula: MHR = 206 – (0.67 x age). The target heart rate is 60% to 80% of your MHR. You must be at 60% of your MHR during the first stage of interval training, then move to 80% for the intense part, and then lower it again.