10 tricks to burn more calories on your treadmill
The best weight loss machine is the treadmill. There’s no more. Because of its simplicity and the kind of exercise that is done, the treadmill is the best way to get rid of those extra kilograms. Maybe it’s been some time since you sensed it and you’ve been incorporating a few minutes of continuous running into your daily routine for multiple months. But for some strange reason, you don’t see the results… For what reason?
Although each case is unique and each of them has a different metabolism, I dare to venture that your drawback is in how you run on the tape. Keep in mind that when you pursue a specific fitness goal, you must pay singular attention to each and every detail to achieve your goals. Now we present you 10 indispensable tricks to lose weight using the treadmill.
- 1 1. Focus on arm swinging
- 2 2. Give yourself a few minutes of recovery
- 3 3. Forget about the weights.
- 4 4. Uses the tilt of the treadmill
- 5 5. Intensity is more essential than the number of kilometres
- 6 6. Works at intervals
- 7 7. Gradually increases speed
- 8 8. Change your routine
- 9 9. Make circuits
- 10 10. Run with music
- 11 Siik Training
1. Focus on arm swinging
Even if it doesn’t look like it, your arms play an essential role when you run. If you learn to make a good arm swing you will multiply the advantages of the race. The arms direct the coordination of the lower log with the upper one so a proper braceo will help you involve more muscles of the body and, therefore, burn more calories. It is best to swing them from front to back without crossing or tilting. You must hold an angle of 90 degrees and move your elbows parallel to the direction you are moving in. As far as the shoulders are concerned, keep them relaxed, without contracting them and without hiding your head inside them… If up to now you had not considered the braceo, I must apologize to you 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 training on a jump tape this may interest you. Finishing the rennet routine, 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, finishing the training by gradually lowering the intensity of the race is considerably more natural, safer and, “you get the body to work more, adding more minutes to the fat burning session,” says David Siik, a running instructor. Keep in mind that the body begins to burn fat after the first seventeen minutes of cardio, so the longer you prolong your session, the more fat you will burn.
3. Forget about the weights.
If your goal is to lose weight, forget about running with weights. That’s just going to make you run more artificially and keep you from concentrating on the race. Without the weights, you’ll run faster, stronger and longer. Keep in mind that a well-done tape training should leave you exhausted. If after your session you feel that you could add weights to your training plan, it means that you have not trained with the required intensity level.
4. Uses the tilt of the treadmill
Running on a sloping track is a great way to increase the intensity of your training. The increase in care means a greater number of beats per minute, which automatically translates into more calories being burned. This kind of training is very advisable if you are thinking of having a long session as the inclination reduces the pressure on the knees. It is best to intersperse different degrees of inclination during the session.
5. Intensity is more essential than the number of kilometres
The treadmill lets you focus on the technique and precision of the race. Speed, inclination, pulses, intensity… Each and every one of the factors are controllable! That’s why, when you run on tape, you should look for the quality of the training and not obsess over the distance covered.
6. Works at intervals
Running at intervals is much more efficient than long-distance races. Aside from burning more calories, you’ll be able to minimize the impact on your knees and ankles. Try running at high intensity intervals combined with continuous low intensity running. With this kind of training you will be able to strengthen the core and fight the fat of the abdomen.
7. Gradually increases speed
Gradually increasing the speed will help you to increase the level of demand of the session. When it comes to burning calories, the key is the beats per minute. The more pulses, the more calories are burned. When you get fit enough to withstand a given race pace, your heartbeats also get used to it and end up doing less painstakingly to withstand the level. This is why I encourage you to always and at all times escape from your comfort zone.
8. Change your routine
One of the biggest dangers you have when working on cardio is falling into the workout routine. That’s why you should try to include innovations and variations so 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 to separate cardio and bodybuilding trainings. They are perfectly compatible and, combined, strongly multiply their results. If you already have a muscle building programme at the gym, you can take advantage of the breaks between each series to walk on treadmill. In this way, you will keep the intensity and pulse level stable throughout the session.
10. Run with music
I do not reveal any great secret if I affirm 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 to pursue an incessant rhythm. It has been proven that when we run and listen to music in unison, we tend to synchronize the rhythm of the race with the rhythm of the music.
If your purpose is to continue a fitness routine to lose weight but you really don’t know where to start, the treadmill can become a powerful ally. The program of the treadmill training specialist, David Siik, that we now present to you 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 (for example ten km/h) with an inclination of four percent.
- 1:00 – 2:00: Low speed (for example at six km/h) with an inclination of 0 per cent.
- 2:00 – 3:00: Increase +0.5 km/h (ten.5 km/h) with an inclination of three per cent.
- 3:00 – 4:00: Low speed (for example at six km/h) with an inclination of 0 per cent.
- 4:00 – 5:00: Increase +0.5 km/h (eleven km/h) with an inclination of two percent.
- 5:00 – 6:00: Low speed (for example at six km/h) with an inclination of 0 per cent.
- 6:00 – 6:30: Continue with the speed you were taking until that moment (eleven km/h) with an inclination of three percent.
- 6:30 – 7:30: Low speed (for example at six km/h) with an inclination of 0 per cent.
- 7:30 – 8:00: Continue at your current speed (eleven km/h) with an inclination of four percent.
- 8:00 – 9:00: Low speed (for example at six km/h) with an inclination of 0 per cent.
- 9:00 – 9:30: Continue with the speed you were taking up to that moment (eleven km/h) with a five percent inclination.
- 9:30 – 10:00: Recovery