Did you know that walking on a treadmill for weight loss is just as effective as running? The main thing is to walk correctly, observing the technique of movements, maintaining the pace, maintaining time and mileage. By exercising regularly, you can not only build muscle and improve health, but make significant gains in weight loss.
Everyone knows that women seeking to lose weight can act very energetically, and even, at times, thoughtlessly, in order to achieve their goal. Meanwhile, walking on a treadmill, in addition to the obvious benefits, has contraindications. Remember, no approach should be at odds with benefits for the body. No "beauty" and no weight loss are worth such sacrifices!
How to walk properly on a treadmill?
First, let's find out how to properly walk on a treadmill to lose weight in the buttocks, buttocks and abdomen. By the way, when the body begins to burn calories, the first thing it spends is in those places where there is an excess. A little later, the process becomes more uniform, the arms decrease in volume, the second chin leaves, and, unfortunately, the chest.
Duration
Due to what, in general, does weight loss occur? Excess weight is energy that a person received with food in excess, but did not spend. Why did he absorb so much of it is another question, by the way, the answer to it, as well as understanding the problem, can help in the future not to gain the hated kilograms again.
To lose weight, a woman must spend the accumulated energy, that is, load the body physically, for example, on a treadmill. At the same time, she must monitor nutrition, control that incoming calories do not exceed their consumption. Our physiology is such that the first 30-40 minutes of exercise, the body draws energy from glycogen, carefully accumulated by the liver. Only then does he turn directly to fats.
Accordingly, your weight loss treadmill walking program should provide an average time for each workout of at least 1 hour.
1 Rule. The duration of 1 exercise of walking on a treadmill for weight loss is 1-1.5 hours.
Regularity
Many women are interested in how often to do brisk walking on a weight loss treadmill? Fitness trainers and nutritionists agree that exercise should be regular, and preferably daily. However, there are nuances:
- Beginners should proceed with caution. Start by exercising 2-3 times a week;
- More experienced girls are encouraged to use a treadmill every other day;
- When the load ceases to seem too difficult - start changing speed modes, increase the time of the session, arrange for yourself a workout with walking on a treadmill with an incline;
- If you want to achieve quick weight loss, we recommend that you exercise every day, combining exercise with diet and a healthy lifestyle.
Rule 2. Ideally, weight loss training should be carried out every day, regularly increasing the load.
Speed
According to reviews, cardio walking for weight loss on a treadmill should take place in a comfortable heart rate zone. Almost all modern exercise machines today are equipped with a cardio sensor. Monitor its readings so that the heart rate does not exceed 130 beats per minute.
At this pace, you can practice for a long time without harming your health and without feeling very tired. Of course, you don't need to accelerate right away, as if you were the Kevin McCallister family, late for a plane to France.
- Each lesson should begin with a warm-up - with a slow walk on a treadmill;
- Gradually increase the speed of the simulator to reach a heart rate of 130 beats in 15-20 minutes. / min;
- In the last 5-10 minutes of training, the speed is reduced again, striving for a smooth transition to a state of rest.
Rule 3. The recommended pulse during the active phase of the exercise for weight loss is 130 beats. / min.
Breath
This is a very important parameter that affects not only the effectiveness of the training, but also the endurance of the athlete and his comfortable state of health. When walking on a fat burning track, it is important to breathe correctly:
- Inhale through your nose, exhale through your mouth;
- Strive to maintain a uniform breathing rhythm;
- The approximate pattern of inhalation-exhalation for a calm walk looks like 2/4. This means they inhale for every 2 step, exhale for every 4, that is, for the second step after inhalation. If you are walking intensively, practically moving to a run, use a similar 3/3 pattern;
- Stick to a medium depth of breath. With superficial inhalation, you quickly become out of breath, but if you breathe too deeply, you will feel dizzy due to the flow of oxygen;
- If you are out of breath, stop and restore your breath. Then continue.
Rule 4. For a fast step, the breathing rhythm when walking on a treadmill for weight loss should correspond to the scheme: 3 steps - inhale, 3 steps - exhale.
Correct breathing will minimize the risk of dizziness and blood pressure surges. It forms good concentration of the athlete and increases his endurance. Remember, there can be no question of adherence to walking technique if a person is breathing incorrectly.
Technics
You need to walk with a straight back, your gaze looks forward. Make sure that your feet step on the belt of the machine, rolling gently from heel to toe. Bend your arms at the elbows and let them intuitively guide your body movements. Choose comfortable trainers and comfortable clothing.
Walking variations
If you are interested in how to lose weight on a treadmill while walking, be prepared to alternate different variations of "walking".
- Interval walking. Its essence lies in the frequent change of rhythms - from calm to fast and vice versa. You can increase or decrease the walking speed, change the slope of the working belt of the simulator.
- Nordic walking. In simple terms, this is skiing, but without skis and poles. The athlete mimics the skiing technique of working with poles, which helps him to maintain a given pace. Refers to a gentle type of load;
- With a slope uphill. This variation allows you to use the target muscles more strongly, start the process of losing weight faster;
- With weights. To increase the load, you can pick up small dumbbells, hang special weights on your legs, or put weight bags on your belt.
Rule 5. For quick weight loss, it is important to alternate different variations of walking - so the body will receive an adequate load, and the muscles will constantly be in good shape.
Target musculature
Let's find out which muscles work when walking on a treadmill, this will help you better understand which zones will lose weight faster.
- First of all, the gluteal muscles are involved;
- Secondly, quadriceps and biceps femoral;
- The calf muscles are also involved;
- Tibials anterior and posterior;
- Flexors and extensors of the toes;
- Musculature of the press and back;
- Muscles of the shoulders and forearms.
As you can see, during the lesson on the treadmill, the muscles of almost the whole body work. Please note that if you increase the slope of the belt, the load on the calf and thigh muscles will increase. If you walk with weights, you can not only ensure weight loss, but also improve the quality of muscle mass, form a beautiful relief, and with appropriate nutrition, you can even increase its volume.
Benefits, harms and contraindications
First, let's talk about the pros of walking on a treadmill, because there are many more cons!
- The ability to maintain a cool physical shape without undue stress. This is important for women who want to lose weight through sports, but have health limitations;
- Walking is a great way to strengthen your heart and breath, and increase your stamina.
- The treadmill makes it possible to regulate the amount of load, which is very convenient, because each person has his own initial level;
- Such training, due to the low load at a moderate pace, is allowed for the elderly, as well as during pregnancy;
- Provides acceptable stress on joints and ligaments;
Exercise can cause harm only if you exercise without a system, thoughtlessly, without observing the rules listed above. In this case, you risk getting injured, disrupting your health, and quickly becoming disillusioned with training.
Also, you can harm yourself if you walk with contraindications:
- Spine injury;
- Traumatic brain injury;
- Cardiovascular disease in the acute phase;
- Epilepsy;
- Conditions after a heart attack or stroke;
- Exacerbation of chronic diseases;
- Oncological neoplasms;
- Inflammatory processes, including at elevated body temperature.
Rule 6. To maximize the benefits of walking on a treadmill for women and men, always exercise in good health and in a great mood. If there are contraindications for medical reasons, be sure to consult your doctor.
Tips and Reviews for Losing Weight Using a Treadmill
Well, now you know the benefits of walking on a treadmill, and are familiar with the main rules of successful weight loss workouts. Here are some more tips for increasing efficiency:
- Watch your diet and eat a low-calorie diet. At the same time, the diet should be balanced, including fruits, vegetables, protein, complex carbohydrates. Minimize fat, but don't cut it completely. For weight loss, steam or stew food, give up fast food, pastries and sweets.
- Drink plenty of water. The recommended volume depends on the initial weight, but start from the average values: a woman weighing 70 kg needs to drink about 2 liters of clean still water during the day until 19-20.00;
- In addition to the treadmill, do not forget about other machines and exercise. Weight loss program should be comprehensive.
- Always remember how long you need to walk on a treadmill to lose weight - at least 1 hour a day.
- To dilute the lesson and not get bored, pick up a cool playlist or turn on an interesting series;
- Don't try to lose weight quickly right away. As practice shows, the slower the kilograms melt, the more likely it is that they will never return.
According to reviews, proper treadmill walking helps relieve stress. The woman relaxes and lets go of her worries. With physical fatigue comes peace, a sense of accomplishment, pride in oneself. These are the best weight loss motivators, believe me!
We analyzed reviews of such weight loss on the Internet and made sure that walking on a treadmill is extremely effective. The most important thing is to follow the recommendations and adhere to the chosen program. The exercise is suitable for absolutely all people - both adults and children, and pregnant women, and those who are recovering from injuries or illnesses.
Sample training program
So, you know what walking on a treadmill gives, in conclusion, we would like to present a simple and effective training program. With their help, you will start the process of losing weight and will keep your finger on the pulse throughout the entire process:
60 minute program for beginners and advanced athletes.
- Warm-up at a speed of 3-5 km / h for 5-7 minutes;
- 5 minutes go for 5-7 km / h, then 5 minutes for 7-10 km / h;
- 10 minutes we move at a speed of 4-6 km / h;
- For the next 15 minutes, you can include an element of complication in the complex: interval running, change the slope of the working belt, or take dumbbells. If you are just starting out, just continue at a moderate pace;
- 10 minutes drive at a speed of 6-8 km / h;
- During the last 10 minutes, gradually reduce your speed, going to a very slow step, up to a stop.
When engaging in weight loss, remember the main thing - all your work will be nullified if you do not follow the recommendations or try to achieve what you want as soon as possible. Remember to gradually increase the load, and always listen to your feelings. Any activity should give joy, otherwise, why is it necessary at all?
