Not everyone has the opportunity to go jogging regularly, although jogging outdoors is healthier for weight loss than at home on a treadmill. In any case, you can even lose weight while exercising at home, exercising on a treadmill. The main thing is the regularity and correctness of training. We will talk about how to lose weight by exercising at home on a treadmill in today's article.
Long slow running
There are two main options for losing weight on a treadmill. The first option involves a long run at a slow pace at a heart rate of 120-135 beats per minute. If you have tachycardia and even from walking your pulse rises to these levels, then first you need to strengthen your heart and run at a slow pace, not paying attention to the pulse readings, but focusing solely on your condition. If it becomes difficult or if you feel unpleasant sensations in the area of the heart, stop exercising immediately.
And so on until, in a calm state, the pulse is at least 70 beats per minute.
So, on the pulse of 120-135 beats, run from half an hour to an hour without stopping. You can drink water while running. This pulse burns fat best. However, due to the low intensity, fat burning is slow, so it is important to run for a long time, at least half an hour a day, preferably 5 times a week.
The dilemma is that if you run at a heart rate above 140 beats, then fat will begin to be burned worse with such a work of the heart than when running at a low heart rate, since glycogen will become the main source of energy. Therefore, by increasing your running speed, you are not increasing fat burning.
Interval training method.
The second option involves interval running. Namely, run for 3 minutes at a fast pace so that in the last seconds of running your heart rate reaches 180 beats. Then go to step. Walk until the heart rate is restored to 120 beats and again run for 3 minutes at the same increased pace. Ideally, if you have enough strength, instead of walking, switch to a light slow run.
Do this for half an hour. This workout is quite hard, so 20 minutes of intervals will be sufficient at first.
This exercise improves heart function and, most importantly, improves oxygen absorption. As you know from the article: How does the process of fat burning in the body, fat is burned by oxygen. And the more you consume it, the faster the fat burns.
At the same time, no matter how you breathe in air, if you have poor oxygen assimilation, the so-called VO2 max (maximum oxygen consumption) parameter, you will still not be able to provide the body with the required amount of it, and fat will be burned poorly.
Therefore, there is a double benefit with this interval method. First, you burn fat through good aerobic exercise. Secondly, you improve your BMD, which means your body's ability to burn fat.
