In conclusion, the basis of weight loss should be noted - healthy habits. In particular, the diet should simply be brought to a healthy one: eliminate alcohol and soda and drink mostly water. Training should be done regularly, the load should be increased only according to your own conditions. The essence of a healthy habit is to use an adequate load.

The ideal is running about five days a week. However, if you choose interval training, then in the beginning you should do classes 3-4 times a week.

In addition, we note a very significant detail - your the goal is not wasting, but competent weight loss. Moreover, if you over-exhaust the body, the body will not get rid of fat, but on the contrary will accumulate. Therefore, set as your goal a developed metabolism that maintains homeostasis in optimal conditions.

Useful video

Finally, take a look at our videos:

That's all. Good luck with your studies!

Systematic exercise stress- natural and effective way get rid of excess weight and regain health. The treadmill is in demand in fitness centers and sports equipment stores. This easy-to-understand and accessible simulator never sits idle in the gyms.

The treadmill belongs to the group of cardio equipment. Allows you to train strength and endurance, strengthen the cardiovascular and respiratory systems. The simulator consists of a moving belt, put on two axles, and handrails.

Advantages and disadvantages of a treadmill

You don't have to leave your home to run on the treadmill. The simulator allows you to run and at the same time stay in place. Running can be replaced by walking. Brisk walking burns as many calories as running.

Walking helps to lose weight in obese people who have all other types physical activity cause difficulties.

Moderate walking is recommended by doctors to patients with osteoporosis, people who have had a heart attack, suffering from hypertension. Running on a treadmill increases immunity, reduces the risk of catching a cold. Slow walking is recommended for pregnant women to strengthen muscles and ligaments.

What are the benefits of a treadmill

• The cushioning system of the canvas reduces pressure on the spine and joints, which allows it to be used at any age.
• The trainer can be adjusted and adjusted to suit you.
• The treadmill will allow you to study and watch a program on TV, prepare for an exam, listen to music.
• IN treadmill a computer is built in, the display of which reflects objective information about the performed muscular work and the athlete's pulse rate. The monitor displays data on the kilometers traveled, calories burned. For classes, several built-in programs with different levels of complexity are offered.
• On the simulator, you can simulate running on rough terrain, running with an incline, running or walking uphill.

What muscles work when running

Running harmoniously develops all muscle groups. Although the main load falls on the muscles of the thighs and calf muscles, the work is actively included shoulder girdle and oblique abdominal muscles, the press is connected. On a path with a high slope, they are especially well developed gluteal muscles. Strengthened work of the diaphragm is provided by the work of the press and intercostal muscles.

Running strengthens not only striated skeletal muscles, but also smooth muscles blood vessels and heart.

Contraindications

On the simulator you can not only run, but also walk. Walking has no contraindications, it is physiological and recommended for everyone. People with diseases of the respiratory system, suffering from heart failure, heart defects should consult a doctor. Moderate walking is recommended for patients who have had a heart attack to restore heart function.

Running is more intense than walking. Each step creates a load on the spine and joints, several times the weight of the athlete. obese people weight loss is better to start with walking.

How to choose a treadmill for your home

Pictured is an electric treadmill

Mechanical tracks do not provide the necessary training comfort. Lost interest in work. Through a short time the purchase will gather dust somewhere in the farthest corner of the apartment. It is better not to save money and buy an electric treadmill with a built-in computer and a modern design to enjoy:

• The engine must have a power of at least 2 liters. With. Such an engine will be able to provide safe movement to a user weighing more than 80 kg. The running belt should be 40 cm wide and 120 cm long.
• A cushioning system ensures safe running. This is important for a comfortable workout, and for people who have suffered spinal injuries, have joint problems or overweight is a vital condition.
• The warranty period for the simulator frame must be at least 30 years; for the engine, the warranty period must not be less than 5 years. Warranty service - one year.
• A well-known brand simulator guarantees long-term safe operation.
• The treadmill must have a security key. It is attached with a cord to the runner's belt; when the athlete falls, the key stops the track.

Types of treadmills.

1. Mechanical.
2. Magnetic.
3. Electrical.

Mechanical simulators do not depend on power sources, they can be folded, they are compact and do not take up much space. A variety of mechanical tracks are magnetic treadmills. They are equipped with a special system that allows you to smoothly brake and increase the load. In electric treadmills, the belt is driven by an electric motor.

Tips for right choice treadmill.

It is recommended to stop your attention on the brands of well-known manufacturers: horizon, winner magma, torneo and others. Popular running machines equipped with fat analyzers, quick adjustment buttons located on the arm levers, stands for water bottles. The tracks are equipped with an orthopedic treadmill, which helps to avoid back pain during intensive training.

If the apartment has a little free space, then you can opt for a folding model.

When folded, it is compact, it is easy to carry and rearrange to a new place. Can be installed on the balcony and exercise on fresh air.

How to exercise to lose weight

Training on a treadmill will give you a quick and good result, if the diet is observed: do not eat one hour before running, two hours after running. If running follows strength work in gym, then you should not sort out carbohydrates before training.

Before strength training you can eat no more than four tablespoons of porridge, so as not to exercise on an empty stomach.

On the treadmill after strength exercises not calories of porridge will be burned, but excess fat.

If the goal is to “lose weight”, then the heart rate for a healthy person may be higher than the “fat burning” pulse, which is 55-75% of the maximum. At this heart rate, the body throws into the furnace to extract energy and burns fat without affecting muscle fibers. With a higher pulse rate, muscle fibers also begin to “burn out”. This is important for bodybuilders, just losing weight this process is not terrible, muscle fiber beautifully restored.

Training programs

An individual program of regular training for weight loss is selected depending on the degree of preparedness of the athlete. If the decision to take up the figure and get on the treadmill came as an instant insight, then you need to start from the basics. The principles of all training are gradualness and moderation.

Beginner level.

• Walking - 6-7 km / h move 5 minutes.
• Alternate jogging and walking: 3-5 minutes of jogging - 5 minutes of walking.
• Finish 5 minutes walk.

Walking at a pace of 6-7 km / h, the pulse should be in the fat burning zone and be 55-75% of the maximum. The maximum heart rate is obtained by subtracting your age from 220. At the age of 40, the maximum heart rate is 220 - 40 = 180. The running time is chosen according to how you feel, the main thing is not to overload yourself at the very first workout and do it with joy and pleasure.

Workout for weight loss.

• Jogging at a speed of 8-9 km / h - 5 minutes (required after a warm-up).
• Alternate walking and jogging, gradually reducing the time for walking. Walk 2-3 minutes, run 5-10 minutes.
• Jogging - speed 7-8 km / h.

Interval training for weight loss.

With good physical fitness, interval training is used. This method has proved itself perfectly, has been repeatedly tested, gives a quick result. During interval training, it alternates with medium and high intensity. The program is selected individually. For starters, you can practice according to the scheme:

• running with average speed- 5 minutes.
• Intense running at high speed - 2-3 minutes.
• Medium intensity jogging - 5 minutes.
• Alternate running at medium speed and at high speed, gradually reducing the time of running at high speed, if necessary.
• Finish with 5 minutes of running at an average speed.

Before starting a workout on a treadmill, you need to warm up your muscles. The workout consists of several general exercises for warming up (swinging arms, tilting and turning the torso) and slow walking. Start at a speed of 4 km / h, gradually increasing it to 7 - 8 km / h.

Every 10-15 minutes it is desirable to change the working conditions on the simulator. It is necessary to compose the program so as not to get tired of the monotony of the load. You can change the speed of movement, the angle of the track, use weights for the legs and arms to increase the load, pick up dumbbells, do not let the muscles get used to monotonous load surprise them all the time.

Finish running or walking, gradually reducing the speed. You can not jump off the track on the go, stop abruptly. This is harmful to both the heart and the electric motor. Any working system is destroyed by such careless handling. You need to do it regularly.

After training, stretching exercises for working muscles are required. To get beautiful elongated and elastic muscles, a hitch should be given at least 15-20 minutes after a workout. A hitch is also necessary for the heart to calm down after a stressful load.

Running on a treadmill completely replaces outdoor training. On this machine, you can exercise in walking, light or high-speed running, with full control over the intensity and speed of the exercises, while being in the target heart rate zone. Purchasing this sports equipment allows you to fully enjoy all the benefits of regular workouts right at home, maintain overall tone, improve health, and get rid of extra pounds.

Modern treadmills are significantly different from their predecessors. The technologies built into many models of the latest generation of iFit make it possible to engage in "virtual" running - to compete with athletes, to choose any coach, including a famous person, as an instructor.

The popularity of the running machine among those who want to lose weight is incredibly high. This, above all, is facilitated by the incredible ease of handling and ease of management, which do not require any special skills from the athlete. Home models have more limited functionality than professional ones installed in gyms.

The equipment of the former implies the presence of a timer, counting the “traveled” distance displayed on the display, and the latter, as a rule, includes special sensors for monitoring heart rate. Being able to track heartbeat, the athlete can coordinate the goal of the activity, which can be aimed at training the cardiovascular system or burning body fat.

Options for some models include:

• personal trainer;
• strength training;
• burning fat.

Expected results

Depends on the speed of running and the person's own weight. Running at an average speed burns 100 calories every mile. Half an hour training at a speed of 5.5 km per hour allows you to get rid of 121 calories. The higher the speed, the faster calories are burned. Weight has the same effect. The more the runner weighs, the more intense the kilograms go.

Tempo is important. It should be such that a person is a little out of breath, but is able to talk to someone around him. As soon as right pace installed, it must be supported. This applies to training and weight loss, and the cardiovascular system.

The effectiveness of the treadmill in the fight against excess weight is beyond doubt. The only obstacle to achieving results can be your own laziness. Hardy and persistent people who have a clear intention to lose weight achieve high results with this simulator.

The simulator, regardless of model and functionality, supports several types of workouts. It allows you to exercise both for weight loss and for maintaining good physical shape.

It would be a mistake to concentrate on one type. The desired effect is achieved by combining various ways. This is due not only to the correct distribution of loads, but also to the preservation of motivation. A variety of workouts will never get bored.

Training program

Walking should be alternated with jogging. This can be done cyclically, for example, run for 3-4 days, and devote the rest of the time to walking or change modes every time.

Remember:

Intense and short trainings break down body fat and slow down the process of formation of new ones more effectively than long ones.

The body does not have time to adapt to the loads if the training is varied. When classes start to get boring, two simple tricks help maintain motivation:

1. Watching TV

The option is present in all modern models of treadmills. You can watch your favorite shows and programs not only at home, but also in the gym. In order not to disturb others, connect headphones to the simulator and select the desired channel.

1. Listening to music

You can choose your favorite song or a dynamic melody. An excellent solution would be to create a selection of songs specifically for doing exercises on the track.

Effective Fat Burning Exercises

The best treadmill in the fight against excess weight is made by properly selected exercises that fully open up the possibilities and potential of this simulator.

Interval training

Demonstrated invariably high score in the fight against extra pounds and involve combining periods of performing various exercises with breaks. The most effective are workouts with alternating exercises.

Workout plan

All intervals are divided into separate segments. They involve first performing simpler ones, and then difficult exercises. The first should have a duration of ten to forty seconds, while the second should be shorter and last no more than half a minute. This approach allows you to exhaust yourself to such an extent that after the end of the workout, a person simply cannot do even the easiest exercise.

Intensive training should be carried out at least three to four times every week. It is necessary to clearly ensure that it is really difficult, that is, it does not come easily. Otherwise, no effect will be achieved.

It is best to start training with walking. You don't have to take it right away. high loads. The next task after that is to choose a pace for jogging and maintain it for half a minute, further slowing down with the transition to walking for forty seconds.

In other words, interval training is a combination of running and walking. Each mode is done after a certain time interval. This leads to an increase in metabolic rate and an increase in the rate of burning excess calories by half.

A great exercise for weight loss, which is great for those who do not really like just running in one place. The speed during the first lessons can be kept on the order of five miles per hour.

You need to start with a three-minute warm-up at the same pace. Then turn left and run for another thirty seconds, repeat the same action to the right. The main thing is to rearrange, but do not cross your legs.

As soon as the run to the left and right is completed, they return to their original position, that is, turn their body and face forward, jog for another three minutes.

The whole procedure is repeated until the total duration of the training is half an hour. It should end with a three-minute "jog" jogging.

"Running" plus "Walking"

Ideal for trained people who play sports on a regular basis. Training involves, as the name implies, a constant alternation of "running" and "walking" modes.

A great alternative between regular walking, jogging and slow running. Thanks to a more intense approach, this type of training allows you to burn about three hundred calories.

Doesn't require a huge amount of time. Enough to do about forty minutes. The secret to success lies in doing an intense interval workout, which should be done four to five times every seven days.

Of course, you need to try to find time for classes. The result is worth it. For seven days of training, the practitioner will lose almost half a pound, that is, approximately 200-225 grams. This allows you to give your silhouette the desired harmony in a short time.

Workout for all muscle groups

The versatility of training main secret success for those who seriously decided to take care of their weight. Daily training according to this technique gives a stunning result. Giving classes for 35 minutes, after 10-14 days, the arrows of the scales will show a change in weight downward by 3-5 pounds (1.36-2.27 kg).

Jogging has always been and remains the best solution for those who want to lose weight. However, running on a simulator is much more comfortable than running on asphalt and concrete surfaces. If there is such an opportunity, then it is impossible to imagine a better solution than buying a treadmill.

Due to the well-thought-out design and ease of use, the risks of injury on this simulator are practically reduced to zero. Classes on it are useful not only for those who are losing weight, but also for those who want to get back in shape after a long break, who previously had a sad experience of joint damage.

It is necessary to accustom the body and muscles to loads gradually. It is recommended to start with a half-hour workout.

If physical training No, the first lesson can last approximately ten minutes. Increase the speed by three points should be each subsequent workout.

When the training ceases to cause difficulties and discomfort, you can increase its duration to a quarter of an hour. In this case, it is better to set the speed to the fifth (5.0).

During training, the speed can be increased to 3.5 units and gradually reduced. As soon as these loads become comfortable, the total duration of the training is adjusted to twenty minutes and so on.

Increasing loads

You can change the type of training after a month of training on the treadmill. The best option is walking. It perfectly stabilizes the frequency of contractions of the heart muscle, contributes to a good study of the muscles on the legs.

The recommended initial duration of a workout is about twenty minutes. Next, produce an increase in the angle of inclination, that is, the position of the track. By changing the angle of inclination, the loads change. If it is increased, the load increases, and when it is reduced, then, on the contrary, it decreases.

The main thing is to comply with the following requirements:

1. stick to the usual duration of classes of 20 minutes;
2. increase the speed within 1.5-3.5 units for 5-7 minutes;
3. change the angle of inclination within 2.0-3.0.

Popular ways of walking such as "endurance path" and "ladder" help both in the fight against extra pounds and in muscle development. Performing the "ladder" allows you to train the calves, hamstrings, affecting all the large muscles of the legs.

The “path to endurance” also contributes to the strengthening of the muscles, but is not limited solely to this effect. This exercise develops endurance, adds variety to training, and activates the fat burning process.

It is important to know:

This type of training is not only effective, but also great option in order to dilute a long lesson into several separate segments. This is an indisputable advantage of both ways of walking.

You can do a wide variety of workouts on the treadmill. It is not a boring and monotonous simulator, as many beginners mistakenly believe. And these are not the only advantages of sports equipment.

The main advantages that all modern models of treadmills have include:

1. easier training for the joints than when running on roads and sidewalks;
2. the ability to play sports in any weather, and if the simulator is also installed at home, then in the most comfortable conditions without the need to visit the gym;
3. no need for a large free space, complete safety and security from different kind injuries that can occur while running outdoors;
4. a completely relaxed environment for classes, during which you can listen to music or watch TV.

These simulators, of course, have their own negative sides. However, given the many positive aspects, they are great to help maintain physical form, fight with excess weight.

The treadmill is a powerful and effective weight loss machine. It allows you to burn calories without any special efforts, skills, and, most importantly, quickly enough.

To achieve maximum performance, you need to choose the right exercises, not concentrate on only one type of training, follow all the recommendations and advice.

Purchasing a treadmill or using it sports equipment in the gym listening to your favorite song or watching a program - this is not just an opportunity to lose weight, but also to do it with pleasure and comfort.

Treadmill and bench press — Video

Cardio training is an integral part of training, the purpose of which is to save a person from extra pounds. A good example of such training is running. In order to lose weight on the treadmill as soon as possible, it is important to use effective programs.

The treadmill, according to many reviews of those who have lost weight, is one of the most effective simulators, because an hour of training on it helps to get rid of 600-700 kcal. This is achieved through the intensity of training.

Plus, all the major muscle groups are involved in the exercises, and this also makes a big contribution to the path to losing weight.

How to exercise on a treadmill to lose weight?

As with any exercise, training on a treadmill for weight loss also has a number of features, given that the desired result can be achieved much faster.

• You should do it in the morning, because this will help to get the greatest effect. Due to a significant slowdown in metabolism in the evening, because our body is preparing for sleep. In addition, it will give you a useful boost of energy for the whole day.
• If your main goal is weight loss, then 2-3 workouts per week will be enough. With a larger amount, your body will be very tired, which will affect your overall well-being. On early stages the duration of the workout can be only 15-20 minutes, you can gradually increase to 40-60 minutes.
• You must eat breakfast no later than 60 minutes before your workout. If you eat later, then the effect of your upcoming workout will be minimal, and time will be wasted. Also, don't eat too much breakfast.
• An important component of the morning diet is complex carbohydrates (or slow). They are absorbed gradually and give the body a charge of saturation for a long time. The body has time to process the incoming substances and send them to the cells in the form of energy resources. Therefore, they do not accumulate as fat, unlike simple carbohydrates.
  Porridge has always been considered a good source of such carbohydrates, so it is with it that you should start your morning. Plus, you can cook cocoa with skim milk, which will increase your stamina, and instead of sugar, it is better to use honey.

You should not drink coffee, this will create an extra load on the heart, which, without it, will be sufficiently loaded during training.

• It is recommended to drink at least 2 liters of water per day. And since we lose more fluid during exercise than usual, it is recommended that we replenish it during exercise.
• After training, it is useful to take a contrast shower.
• To prevent the calories that you got rid of while running on the treadmill for weight loss from returning, it is better to plan the next meal no earlier than an hour after the end of the session. But immediately after the end of classes, the so-called protein-carbohydrate window should be closed. Various juices or drinks made from milk and chocolate are perfect for this.
• An important rule is to exclude all harmful products from the diet, eating more vegetables and fruits.
• It is forbidden to eat in the evening before going to bed.

How to run on a treadmill to lose weight?

Many people think that running on a treadmill for weight loss is boring and monotonous. However, modern simulators allow you to diversify your workout with different modes and choose the most comfortable and effective program.

There are several types of training:

• stationary, which is a workout with the same intensity and load;
• interval, which is an alternation of high intensity to moderate activity. This type is the most efficient.

Programs are selected depending on the individual characteristics of the person. If you are a beginner, it is advisable to consult a professional. In any case, do not immediately take on intense workouts, but start with moderate ones.

When doing exercises on a treadmill for weight loss, it should be borne in mind that the fat burning process occurs at 50-70% of the maximum heart rate. For beginners without any preparation, even an hour's walk may be suitable. But over time, it is worth increasing the speed.

When you train on a treadmill for weight loss, you need to know how to exercise correctly.

To begin with, it is worth determining the interval of the pulse in which you will need to keep it. To do this, subtract your age from 220. And 50-70% of this number will be your target heart rate zone. Between the first and final five minutes, the pulse should be kept within these limits.

Long workouts

Trained people need to choose between light running at a speed of 6.5-7.5 km / h on a straight surface, or walking uphill with a 5-15% incline.

1. 5 minutes warm-up at moderate speed without incline
2. 20-40 minutes of equal movement with keeping the heart rate in the target interval.
3. 5 minutes cooldown - slow down and stop.

Max Burn Interval Training

1. Five-minute warm-up at a moderate pace.
2. 3 minutes of accelerated walking or running on a track without a slope, 2 minutes of walking or running uphill 5-6% without slowing down. Do three reps
3. A hitch lasting 5 minutes in steps.

A more intense version of interval training

This weight loss treadmill program is popular and effective according to reviews.

1. Warm up with a light run - 5 min.
2. Average speed (for example, 8 km / h - 0 degrees) - 4 minutes;
3. At the same speed, but with a slope (8 km / h - 3 degrees) - 4 minutes;
4. Increase in running speed by 1 km/h (9 km/h - 3 degrees) - 3 min;
5. Changing the angle by 2 degrees (9 km / h - 5 degrees) - 3 minutes;
6. Average speed (8 km / h - 0 degrees) - 4 minutes;
7. Decrease speed by 2 km/h (6 km/h - 0 degrees) -2 min;
8. Speed ​​increase by 3 km/h (9 km/h - 0 degrees) - 2 min;
9. Angle change up to 4 degrees (9 km / h - 4 degrees) - 1 min;
10. Increasing the speed by another 1-2 km / h (11-12 km / h - 4 degrees) - 1 min;
11. Cooldown - 5 min.

Programs embedded in the treadmill computer

Also, when buying a functional treadmill, it initially contains various training programs. This simplifies the training process and allows you to practice without being distracted by manually changing the mode.

Most of the programs are aimed at keeping the heart rate in the required range of values, that is, for fat burning 60-70% of the maximum.

Interesting is the "uphill" program, which automatically changes the slope of the track, alternating movements on an inclined surface and in a straight line.

There are also interval fat burning workouts that change the speed, incline of the track.

Programs embedded in the computer better themes that when the pulse goes beyond the boundaries of the desired interval, then it can change the load in such a way as to bring it to the desired value, which helps to lose weight when exercising on the treadmill. But, keep in mind, mid-range trainers are equipped with heart rate monitors, which people do not always leave positive reviews because of their error.

Increasing loads

Beginners first of all ask themselves the question - how much do you need to run on a treadmill to lose weight? But there is no need to rush in pursuit of the result. For unprepared people, it is difficult to immediately engage in intensive. You should start with walking, and then try to increase your results from beginner to advanced in a few months.

First level

1 minute run (75% of top speed) alternates with 4 minutes of walking five times. In general, it will take 25 minutes.

Average level

2 minutes of running alternate with 4 minutes of walking 5 times. The workout will take 30 minutes

High level

Both running and walking take two minutes each, this is repeated 5 times in the same way. The total training time is 20 minutes.

Dealing with high level load, you can try interval training.

And what is the result?

A small survey was conducted in the community of the site in VK, which helped to understand the general situation with the results in losing weight on the treadmill. The voting results look like this:

What can be said? Of those who are engaged on a treadmill for the purpose of losing weight, there are still more of those who have seen results. And the results of some are really impressive: 7 people lost 5-9 kg, which is not a little, five dropped from 10 to 15 kg, which is just fine, and 1 voter boasts a truly enviable result with a minus of more than 15 extra kg! But, even those who lost from 1 to 4 kg have a good result, because. sometimes this 1 kilogram means more for someone than all 10 for another. When there is not so much excess weight, every kilogram lost is a victory. We draw conclusions - the treadmill can really help in the fight against excess weight. The main thing is to choose the right training system and not be lazy.

Video recommendations for treadmill workouts for weight loss

The treadmill for weight loss, according to the reviews and recommendations of trainers, is one of the main tools on the way to reducing the amount overweight. It is important to choose the right program training so that the body is loaded sufficiently. Do not think that only training will help you achieve your goal. It is important to remember about proper nutrition.

“I’ll start running on Monday!” This thought must have crossed your mind more than once. Was the venture unsuccessful? So you missed something important ... How to exercise on a treadmill to lose weight and still have fun?

Running is The best way for weight loss, intensive cardio training and source vital energy. Pay attention to the benefits of such training and, perhaps, your laziness will disappear:

• speeds up metabolism;
• saturates the body with oxygen;
• slows down the aging process;
• promotes the breakdown of excess fat;
• triggers the production of happiness hormones;
• trains the heart
• increases endurance;
• the body becomes toned and strong.

After a morning run, you will feel a surge of strength, a certain euphoria, lightness, and your self-esteem will raise the bar. And most importantly, the hated fat will begin to literally melt before our eyes. But for this you need to do everything right ...

Treadmill or???

The age-old question: what is better for weight loss: a treadmill or an exercise bike? Both options are good, but they work a little differently. The exercise bike focuses on the lower body. During a run, in addition to the legs and buttocks, the abdominal muscles actively work, the body and arms are involved. In terms of maintaining overall tone, running is definitely better.

If you compare a treadmill and a track in the park, outdoor activities will bring more benefit. Various routes are available, beautiful landscapes, however, some ladies are embarrassed by people around. In addition, not every area has a suitable jogging track, and breathing car exhaust fumes is only hurting yourself.

Benefits of treadmills:

• Smooth surface;
• load distribution;
• the ability to select modes, speed, angle of inclination;
• heart rate control, minimizing health risks;
• calculation of calories burned.

In addition, you can buy a simulator at home and exercise at a convenient time, without embarrassing anyone.

Consider contraindications!

Check this with your doctor first. Intense loads are prohibited in such cases:

• cardiovascular pathologies;
• problems with the respiratory system;
• degenerative-dystrophic diseases of the musculoskeletal system of a complicated form;
• late pregnancy.

Train properly and have fun

Lack of motivation, monotony of classes, lack of the desired result - all this becomes a reason for another capitulation. Fat won again, and you were left with extra pounds and self-doubt. You can’t give up, you need to learn how to run correctly!

Create a mood

Start by choosing the right motivation. The desire to lose weight should be so strong that even the thought of skipping classes does not arise. It doesn’t matter where the fat burning treadmill workout takes place - at home or in the gym - set the mood with music, see from the outside how you are moving towards your goal, overcoming difficulties, imagine how the kilograms begin to melt with every step. By the way, the new comfortable sportswear or trendy sneakers will increase the desire to exercise.

Warm up is a must

You can not immediately jump on the track and turn on the speed of the cheetah. First, warm up: work out your joints, stretch, squat. For the first few minutes on the track, walk at a calm pace.

Unheated muscles and ligaments are a risk of injury. The knees and lower back are especially affected. For additional protection of the joints, use chondoprotector ointments.

Choose a mode

Modern simulators have several modes - automatic or manually adjusted. Main indicators: speed and angle of inclination. If you are a beginner, limit the first 2-3 sessions to simple walking without a slope, then gradually increase the load.

Auto modes alternate your running speed to create rest intervals. Some simulators adjust to the athlete's pulse.

Control your pulse

Heart rate is directly related to fat burning processes. The optimal value is 120 beats per minute. It is necessary to take into account the state of health, the amount of excess weight, age.

To calculate the exact beats per minute, use the formula: (220 (max HR) - age) * load percentage

For example:

• 220 - 30 \u003d 190 - the maximum allowable heart rate
• 190 * 50% = 95 - warm up and cool down
• 190 * 65% \u003d 120 - maximum fat is burned

In order to “not spit out the heart” by the end of the workout, this level of load should be alternated with walking at a slow pace.

When and how much should you run?

Three questions need to be asked: when, how much and how often:

The time of day does not play a key role, but it is better to train in the morning, on an empty stomach.

How much do you need to run on a treadmill to lose weight? Optimal - 30 minutes. Less than 20 minutes of running will not have time to start fat burning processes, and more than 40 minutes will provoke fatigue and breakdown of muscle tissue.

To achieve the result, exercise at least 3 times a week. When combining cardio with strength training, two workouts a day are enough, when drying, at least five will be required.

And now the hitch...

After intense running, you need to restore breathing, normalize the pulse, and stretch. The heated body will cool down and can be sent to the shower. After a workout, you should feel pleasantly tired, but not exhausted.

Isn't it time for a bite to eat?

To make sense of classes, remember a few rules regarding food:

Before training, you can not eat at least 1-2 hours.

If your stomach is cramping, have a 30-minute snack on complex carbohydrates, but just a LITTLE!

After class, wait another 1-1.5 hours and only then eat a protein dish.

Be hydrated

Another mistake is refusing to withdraw. During running, the body loses a large amount of fluid. It is this effect that moves the arrow on the scales to the left immediately after training. But after a few hours, the weight will return to its original mark. Why?

Lost weight is water, the volume of which you will restore during the day.

If you reduce the amount of water you drink to a critical level, you will feel weak, the effectiveness of training will decrease.

When is there a reason to cancel a workout?

• severe fatigue;
• deterioration in health;
• back or joint pain;
• injury;
• severe hangover.

You can create your own program, but for maximum efficiency, classes on the treadmill for weight loss are carried out according to special schemes:

1. Interval. Alternate short periods of easy and intense running.

   For endurance. The beginning and end of the workout are limited to easy running with a heart rate of up to 100 beats per minute. The middle is 10 minutes of intense running at the limit.

   Continuous running. Choose a comfortable speed and run non-stop for 30-40 minutes.






At first, the weight will melt before our eyes, but there will come a period when the indicators will stall. Don't quit training! This is the norm - the plateau effect. Review the diet and create a shake-up for the body: change the type of exercise, make a breakthrough in the load, or, conversely, reduce its intensity.

We hope our tips will help you achieve the desired result!