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  • Created Date: 2016-08-26
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How Does an Exercise Treadmill Help You get in Shape?

Treadmills are the right choice for those who want to lose weight. It may appear to be a 'cliché' you can find in running books or dedicated articles, but it's true, as long as you know all the details.

Looking to loose weight

Treadmills are the right choice for those who want to lose weight. It may appear to be a 'cliché' you can find in running books or dedicated articles, but it's true, as long as you know all the details.

Before I explain how treadmills can help you in this quest, I must tell you about the 'target heart rate' and 'fat burning zone.' 

The target heart rate equals 60% — 90% of your maximum heart rate. And your fat burning zone equal 75% — 90% of your target heart rate zone.

The rule is simple: if you want to lose weight by running, than you must be sure that while you exercise, your heart rate is in your fat burning zone (for minimum 30 minutes).

  • Maximum Heart Rate for men = 220 minus of age
  • Maximum Heart Rate for women = 226 minus of age
Or you can know your maximum heart rate and your target heart rate after you consult your physician.

Monitoring all these details can be difficult to do while you run outside. That is why very often people say: 'I run daily but I don't see any difference. What am I doing wrong?' Here is when running on treadmills can be really helpful, and extremely efficient.

As I said above, there are treadmills that monitor your target heart rate and your fat burning zone while you workout. These are the treadmills that allow you to insert your age and weight in the console before you start exercising.

More than that, these treadmills change automatically speed and incline of the treadmill so you remain in this zone without any additional hassle. All you have to do is have a heart rate reading connected (a wireless chest strap is the most recommended) and run, run, run.

If you are a beginner, you must focus first on building endurance and aerobic fitness. After 3–4 weeks of training, you should be ready to raise the intensity level and do treadmill weight loss workouts efficiently.

Beginner Workout:

Duration: 20 minutes
How often: 3–4 times a week
How long: 3–4 weeks
Target heart rate during warm up and cool down: 55% - 65% of your max heart rate
Target heart rate during exercise: 65% - 75% of your maximum heart rate.

Exercise:

Warm up: duration 2 minutes, incline 0%, speed 1mph. Add another 2 minutes at incline 0.5% and speed 1.5mph

  • Segment 1: duration 30 seconds, incline 1.5% and speed 2mph
  • Segment 2: duration 30 seconds, incline 1.5% and speed 2.5mph
  • Segment 3: duration 30 seconds, incline 1% and speed 3mph
  • Segment 4: duration 30 seconds, incline 0.5% and speed 3.5mph
  • Segment 5: duration 30 seconds, incline 0.5% and speed 4mph
  • Segment 6: duration 30 seconds, incline 0.5% and speed 3.5mph
  • Segment 7: duration 30 seconds, incline 1% and speed 3mph
  • Segment 8: duration 30 seconds, incline 1.5% and speed 2.5 mph

Repeat the segments 1–8 for 5 times. Then go to:
Cool down: duration 2 minutes, incline 0.5%, speed 2.3 mph. Add another 2 minutes at incline 0% and speed 1.5mph

If you already have endurance and experience as a runner, you can start with the Intermediate Workout.

Intermediate Workout

Duration: 30 minutes
How often: 4–5 times a week
How long: 3–4 weeks
Target heart rate during warm up and cool down: 55% - 65% of your max heart rate
Target heart rate during exercise: 75% - 85% of your maximum heart rate.

Exercise:

Warm up: duration 2 minutes, incline 1%, speed 2mph. Add another 2 minutes at incline 1.5% and speed 3mph



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