Treadmill Workouts for Weight Loss
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The design of the treadmill has evolved over the years to the point where you can get a great simulated outdoor workout in your own home, so treadmill workouts have become a favorite way to lose weight and burn fat in a controlled and safe environment. Treadmills are able to tell you how far you have travelled, time taken, calories burned, and even keep track of your heart rate, allowing you to train to a plan, whether it be weight loss, or training for a marathon.
It depends on a few factors such as your current fitness level and to a lesser extent it depends on what sort of treadmill you have got. For example, some treadmills offer advanced features to provide a varied and intense treadmill workout.
I will provide treadmill workouts that target fat burning and at the same time will improve your general fitness. When you start out on any type of exercise program, start off slowly to build up your general fitness so as not to strain your cardio vascular system and/or injure yourself. The first treadmill workouts will help increase fitness, then I will show you some interval workouts to maximise fat burning and weight loss.
For slow cardio workouts which are great to increase your fitness level, it is generally recommended that you train at between 60% to 75% of your maximum heart rate threshold. Your maximum heart rate threshold is 220 beats per minute (bpm) minus your age. Therefore if you are 45 years of age, take 45 from 220, leaving 175 bpm. So, 60% of 175 is 105 bpm, and 75% of 175 is 132 bpm.
Training within this zone will burn a higher percentage of fat than any other beacuse at this intensity, fat is used with oxygen as the fuel source to power your muscles. If you move into higher intensity training, glycogen (also known as carbohydrates) is need to power the muscles, and less fat is used. However, if your goal is to use the treadmill workout for weight loss, then higher intensity training is required.
To maximise weight loss, it is recommended that you move on to treadmill interval training workouts (shown below) which combines high
intensity training with recovery periods to maximise the number of calories burned. It is the number of calories burned that is critical
to weight loss.
To calculate your
optimum heart rate for fat burning percentages,
check out my heart rate chart for men and women
Start any treadmill workout with at least a 10 minute warm up to prepare your muscles and cardio vascular system for the increased workload you are about to do. The best type of warm up for any activity is a low intensity version of what you are about to do. Check out the link for other types of warm up exercises
Increase your pace until you get your heart rate to within the range of 60-70% of your maximum heart rate threshold. Maintain this heart rate zone for 25 minutes
Slow your pace down over a 5 to 10 minute period to lower let your heart rate drop.
Warm up for 10 minutes. The best type of warm up is a low intensity session on the treadmill.
Increase your tempo so your heart rate sits within the range of 70-85% of your maximum heart rate threshold. Try to maintain your pace within this heart rate zone for 5 minutes
Slow your pace so your heart rate sits within the range of 60-70% of your maximum heart rate threshold. Maintain your pace within this heart rate zone for 5 minutes
Increase your tempo so your heart rate sits within the range of 70-85% of your maximum heart rate threshold. Try to maintain your pace within this heart rate zone for 5 minutes
Slow your pace so your heart rate sits within the range of 60-70% of your maximum heart rate threshold. Maintain your pace within this heart rate zone for 5 minutes
Slow your pace down over a 5 to 10 minute period.
Warm up for 10 minutes. The best type of warm up is a low intensity session on the treadmill.
Do an 8 second sprint so your heart rate increases to the 75-85% range
maximum heart rate threshold. Try to maintain your pace within this heart rate zone for 5 minutesBack your pace right off so your heart rate drops quickly.
Repeat this routine for 5, 10, or 15 minutes depending on your fitness level.
Slow jog to allow your heart rate to slow down.
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Try the free weight loss exercise programs above to lose weight fast. Start any exercise program off slowly so you dont burn out and give up, and always consult a qualified practitioner before starting any exercise program. Follow these free weight loss exercise programs and you will be on the road to losing weight forever!