Content of the Article
The best machine to lose weight is the treadmill. There's no more. Because of its simplicity and the kind of exercise you do, the treadmill is the best way to get rid of those extra pounds. Perhaps you have been intuiting this for some time now and have been incorporating a few minutes of continuous running into your daily routine for several months now. But, for some strange reason, you don't see the results... For what reason?
Although each case is unique and each one of them has a different metabolism, I venture to say that your downside is the way you run on the treadmill. Keep in mind that when you are pursuing a specific fitness goal, you must pay unique attention to each and every detail to achieve your goals. Now we present 10 essential tricks to lose weight using the treadmill.
1. Focus on the swinging of your arms
Although it may not seem like it, your arms play an essential role when you run. If you learn to do a good arm swing you will multiply the advantages of the race. The arms direct the coordination of the lower and upper logs so that a proper swing will help you to involve more muscles in your body and, therefore, burn more calories. It is best to swing them from the front face to face without crossing or leaning. You must hold a 90-degree angle and move your elbows parallel to the direction you are going. As far as the shoulders are concerned, keep them relaxed, without contracting them and without burying your head inside them.... If you haven't thought about the paddling so far, I must ask you to excuse me because after having read all this, your way of running is going to change completely.
2. Give yourself a few minutes of recovery
If you are one of those who finish the training on the tape in one jump this may interest you. Ending the routine of renneting, without allowing the muscles to recover little by little, can cause serious injuries and slow down the restoration of your body. On the other hand, ending training by gradually lowering the intensity of the race is considerably more natural, safe and,"you get your body to work harder by adding more minutes to the fat-burning session," says David Siik, a running instructor. Keep in mind that your body starts to burn fat after the first seventeen minutes of cardio, so the longer you work out, the more fat you burn.
3. Forget about weights
If your goal is to lose weight, forget about running with weights. That will only make you run more artificially and prevent you from concentrating on the race. Without weights, you'll run faster, stronger and longer. Keep in mind that a well-done treadmill training should leave you exhausted. If after your session you feel you could add weights to your training plan, it means you haven't trained at the required intensity level.
4. Use the inclination of the treadmill
Running on a sloping track is a great way to increase the intensity of your training. The increase in accuracy means a higher number of beats per minute, which automatically translates to burning more calories. This type of training is highly recommended if you are thinking of having a long session because the bending reduces the pressure on the knees. It is best to insert different degrees of inclination during the session.
5. The intensity is more essential than the number of kilometres
The treadmill lets you focus on the technique and precision of the race. Speed, inclination, pulsations, intensity... Each and every factor is controllable! So when you're running on a treadmill, you should look for the quality of your training and not obsess over the distance you've covered.
6. Works in intervals
Running at intervals is much more efficient than long-distance running. In addition to burning more calories, you'll minimize the impact on your knees and ankles. Try running at high intensity intervals combined with a continuous low intensity stroke. With this kind of training you will be able to strengthen your core and fight against abdominal fat.
7. Gradually increases the speed
Gradually increasing the speed will help you to increase the demand level of the session. When it comes to burning calories, the key is the beats per minute. The more your heart beats, the more calories you burn. When you get fit enough to withstand a particular pace of running, your heart rate also gets used to it and you end up doing less effort to withstand the level. That's why I encourage you to always escape from your comfort zone in all circumstances.
8. Change your routine
One of the biggest dangers you have when working on cardio is falling into the workout routine. Therefore, you should try to include innovations and variations so that you don't get bored with your sessions every day. Remember, if you do this, it's because you like her.
9. Make circuits
There is no reason why cardio training and bodybuilding training should be separated. They are perfectly compatible and, combined, they strongly multiply their results. If you are already following a weight training programme at the gym, you can take advantage of the breaks between each series to ride a treadmill. In this way, you will maintain a stable intensity and pulse rate throughout the session.
10. Run with music
I don't reveal any great secrets if I say that motivation is essential to be incessant in the gym. Hence, you should enjoy your fitness plan. A good way to do this may be to perceive music throughout the session. Aside from distracting you, it will help you keep up a steady pace. It has been proven that when we run and listen to music in unison, we tend to match the rhythm of the race with the rhythm of the music.
The Siik Training
If your purpose is to continue a fitness routine to lose weight but you don't really know where to start, the treadmill can become a powerful ally. The program of the treadmill training specialist, David Siik, that we present to you now can be really useful to achieve your goals. First, stretch well and start with a gentle warm-up over 2 minutes:
- 0:00 - 1:00: Average speed (to use an example of 10 km/h) with an inclination of four percent
- 1:00 - 2:00: Low speed (to give an example at six km/h) with a 0 percent inclination
- 2:00 - 3:00: Increases +0.5 km/h (ten.5 km/h) with an inclination of three percent...
- 3:00 - 4:00: Low speed (to use an example at six km/h) with an inclination of 0 percent
- 4:00 - 5:00: Increases +0.5 km/h (eleven km/h) with a two percent inclination...
- 5:00 - 6:00: Low speed (to give an example at six km/h) with a 0 percent inclination
- 6:00 - 6:30: Continue at the speed you were carrying until that moment (11 km/h) with an inclination of three percent
- 6:30 - 7:30: Low speed (to use an example at six km/h) with an inclination of 0 percent
- 7:30 - 8:00: Continue with the speed you were carrying until that moment (eleven km/h) with an inclination of four percent.
- 8:00 - 9:00: Low speed (to give an example at six km/h) with a 0 percent inclination
- 9:00 - 9:30: Continue at the speed you were carrying until that moment (11 km/h) with a five percent inclination.
- 9:30 - 10:00: Recovers