running

Using a Treadmill to Get Back to Shape

Using the treadmill is a great way to build stamina and endurance. Treadmills are an excellent way to enhance your heart rate; this is key to the burning of fat. If you have added those unwanted extra pounds and you wish to get back to shape without going through the very high intensity resistance exercises, then the treadmill is just for you.

The most important fundamental behind weight loss remains unchanged; burn more calories than you consume. The treadmill can let you cook a lot of calories by offering cardiovascular exercises. The treadmill is especially significant because you can adjust speed, incline, and data settings, giving you a number of combinations.

However, before stepping on the treadmill, you must be sure of one thing since your aim is to lose weight and get back to shape, you have to make sure that your intensity running intensity on the treadmill pushes your heart rate to a degree where it can burn fat. You can find out from your healthcare practitioner what your maximum heart rate is and what range you need to attain while doing the treadmill in order to burn fat effectively. There is a wireless strap for the chest that you can use to monitor your heart rate while using the best treadmill.

The maximum heart rate is usually calculated by subtracting your age from 220 for men and 226 for women, and the fat burning zone of your heart rate is often between 60 – 90 percent of your maximum heart rate. All these details need to be understood if you want to see a positive result while doing the treadmill, no wonder a lot of people complain about getting no results despite regularly spending hours on the treadmill.

It is important to keep track of your progress in using the treadmill just to make sure you are doing everything right. Challenge yourself, set challenging targets and give yourself a reward for meeting them. Above all, always cherish the recovery time to help you reduce your heart rate, this is important. The following  are some of the ways you can get the most out of the treadmill workout in order to help you get back to shape;

  • Warm Up!

It is essential to warm up and familiarize yourself with the different parts of the treadmill and getting to know how it works, this can especially help you avoid slipping off the treadmill as you will be switching speed and incline while running. If you’ve not been on the treadmill for a long time, the key to achieving success at it is to train your strength, stamina, and endurance.

Start every session in the first few weeks of your treadmill workout by walking or jogging at low intensity for about 10 minutes. Warmup treadmill exercises should cover low-intensity jogging, stretching off the treadmill, and sequentially increasing the speed of the treadmill. A lot of modern treadmills have the “Warmup” button so it can help you adjust to the different speed.

  • Push your limits!

Sprinting the hill is another way to go by after getting just about enough of jogging and running on the treadmill. You can sprint the incline by adjusting the slope to an angle you can manage, say 2 – 3 degrees and never above 7 degrees, and sprinting for a period that increases each time sequentially, you can add spice to this by jumping off and on the treadmill to serve your recovery time.

Another way to push your limit on the treadmill is to set a distance and beat them each time, you can set a two-mile goal distance and alternate between less sprinting and more jogging till you reach your target. Try to reduce the completion time in subsequent trials, and this would greatly benefit your health by helping you burn fat and stay healthy.

  • Do more!

You can incorporate some tactical moves into your treadmill workout, these moves may require a higher level of concentration, and so you have to be sure you’re ready for them. For instance, you can lift some weight while jogging on the treadmill, this will not only help you burn fat and get into shape quickly, but will also reduce your limbs coordinations, improve your concentration level, and help you build your upper body.

Other moves that you can include in your treadmill exercise include running up the incline in a backward motion, doing dips while jogging, and the sideways shuffle. Remember to enjoy our bakery and remember that if you enjoy us a little too much, a treadmill could be the tool you need to shed a couple pounds.