The good news is that running on a treadmill is not as boring as it used to be in the past. Already because the fitness equipment on the market how many has been greatly improved, calories burned, both in terms of cushioning, user comfort, and all those cool little things that enhance your sessions: MP3, fan, integrated coach, etc. But also because training on the treadmill is effective in losing weight. Here are some tips to get there without feeling like you’re doing it on the spot!
MIX YOUR SESSIONS!
Losing weight through physical activity is easy to understand. To lose weight you need to burn calories. This involves increasing the intensity or duration of your sessions. The problem with this is that if you train at a heart rate that is too close to your maximum rate, you will be exhausted. Conversely, if you intelligently regulate your effort, you will build your weight loss over the long term. So you have to vary. On some days, train a little more intensely for 20-30 minutes. On other days, train less intensely but try to last 1 hour.
CONTROL YOUR SPEED!
The “i intervals ” or split distributed on your drive units are one of the best ways to tackle the unnecessary fat. A study in Medicine & Science in Sports & Exercise found that people who run fast for 2 minutes (then recover for an equivalent or slightly longer time) burn more calories even after their session than those who do longer workouts and slower. And that’s not all! They lost 4% of their fat mass in the following weeks. The group which, for its part, performed sessions of low and regular intensity – lost less. So start with 1: 2 type intervals (1 ‘of intense effort: 2’ of active recovery) or even 1: 1. Concretely, this implies accelerating your speed for 30 to 60 seconds then continuing by walking for an equivalent time. Choose a speed corresponding to an effort that you could sustain without failing for 2 to 5 minutes. You must feel energized not exhausted. You can increase in intensity as you go. Knowing your limits will depend on your experience.
TRAIN ON A HILL
If the incline of your carpet climbs, so does the burning of calories! Logic. Unfortunately here too, walking or running uphill can have an impact on the body. Most people know this, but as soon as they step onto a mat, they start their session and disconnect from what is good for them or not.
Rather than setting the incline of your treadmill to a fixed value and forgetting about it, imagine yourself outside and try to manage your cardio with common sense.
To do this, learn to climb a hill while maintaining the same breathing as when you are on a level. This necessarily involves reducing your speed, but there is no problem with that. On the contrary, this type of exercise will act as muscle building for your legs and thighs, without hurting your heart.
As an exercise, for example, raise the incline to 2-4% for 1 to 2 ‘ while allowing your speed to drop, then bring your treadmill flat (incline 0%) for the same duration and repeat the sequence a certain number of times.
The more you progress, the more you will manage to maintain high speed on a hill.
GO BEYOND CERTAIN DAYS, BUT NOT ALWAYS …
There are days when the energy is there and when 5km gives the impression of having only done 1 or 2! On these days, do not hesitate to push your training from 30 ‘to 45’. You will burn up to 50% more calories which is far from negligible without requiring a superhuman effort. However, surpassing yourself is good but not systematically. Already because if overtaking becomes routine, it’s hell! Then because your body needs variety (and therefore rest), think about it!
THINK CROSSTRAINING
You will understand: variety is key to progression. But if varying the gaits and intensities is ultra-effective, varying the types of a session is also. Have fun mixing resistance sessions, others with interval training, others with endurance, and even stretching or static muscle strengthening. Your body will be all the more harmoniously boosted and you will avoid the boredom of repetitive training plans!
15 MINUTES ON THE TREADMILL UPON WAKING TO MAKE YOUR DAY A SUCCESS calories burned
The treadmill, if you are lucky enough to have one at home, can offer you a real variety of workouts and even become ultra fun! Whether you are a cardio enthusiast or have just decided to do it (re), the treadmill can easily adapt to your physical condition. Thanks to its wide range of speeds, incline, its integrated programs or all the personalized programs that you can customize on your if it account, there is no chance of being bored! The question is when? How long? How? ‘Or’ What? There are many answers to this question, but one thing is certain: if you already start incorporating a 15-minute routine each morning upon waking, you will feel the difference during your day.
THE BENEFITS OF MORNING WORKOUTS
Training on the treadmill in the morning, out of bed, brings many benefits:
WORKOUT OF THE DAY: CHECK!
Your daily training is guaranteed! No need to embark on incredible training plans when you (re) engage in sport.
- The real performance is not to give everything and then stop after 1 month and take 100 steps back (a bit like for diets), but to last in the effort.
- Regularity is the key to success when you want to be in shape and stay there!
- If you’ve already been moving for 15 ‘from the start of your day, everything you do afterwards will be a bonus.
- In addition, rain or shine, it will have no impact on your program and you can train without constraint!
BOOSTS YOUR METABOLISM
A workout, even 15 ‘, upon waking up on an empty stomach, boosts your metabolism without being deleterious for your muscles as can be sessions too long. Nothing could be more stimulating and energizing to start the day.
STIMULATES YOUR BRAIN
If playing sports on waking boosts metabolism, you can imagine that the whole body is energized. The brain is immediately oxygenated and increases your alertness and alertness. The benefits of waking up training also have the advantage of lasting several hours, which has a positive impact on your productivity during the day.
CALMS YOUR EMOTIONS AND INCREASES YOUR WELL-BEING
Imagine how you feel when you go after a workout or after walking well! Who has not heard of these famous endorphins: happiness hormones that make you feel so good after exercise? Imagine offering this state of appeasement to your body and your mind, in the morning! Anti-stress and controlled emotions guaranteed, not to mention the repercussions on sleep!
HOW TO USE YOUR TREADMILL ?
You will understand, to be good in your skin, in your body and in your life, you must include physical activity in your daily life. The more your sessions are based on your daily life as evidence, the more you will be fit and well. Here are a few last tips before you get started to use your treadmill properly.
- Practice good posture with your back straight and your neck, shoulders and arms relaxed.
- Concentrate on your abs and all those deep belly and lower back muscles
- Make sure your feet touch the ground with a minimum of lightness. If you realize that your feet are literally tapping the running strip with the same sound as a herd of elephants, try to reduce your stride. Wanting to take too long steps can lead to stretching the leg forward and tapping the heel, instead of landing the foot flat.
- Adapt your session to your physical capacities of the moment. No need to set speed and incline to the maximum just with your eyes open. See this exercise as a warm-up, flexible pace. As a gentle but effective muscle wake-up for your whole body.
