Running on a treadmill for weight loss: what speed to choose for beginners

Cardio Basics

The most effective cardio workout for weight loss is running on a treadmill, since weight loss is based on a calorie deficit. This can be achieved in several ways:

Reducing caloric intake. All weight loss diets are based on this principle.
Increasing the number of meals. In this case, the body begins to produce energy more efficiently, accelerating metabolism.
Increasing loads. Due to any muscle activity, the same deficit is created.

Still, let's focus on the basic principles. To increase the effectiveness of exercise in losing weight, you need to adhere to a certain heart rate. How to calculate it? Everything is very simple. We take the maximum heart rate (220), subtract age from it and make an adjustment for the gender of the student (+5 beats for men, -5 beats for women). This is the maximum allowable heart rate. Fat burning (the process when the body begins to burn triglycerides for energy) occurs when the heart rate is within 65-75% of the maximum. That is, we will carry out simple calculations.

Example: for a 30-year-old woman weighing 70 kilograms. The optimal heart rate will be (220-30-5)*0.65, (220-30-5)*0.75. that is, it will fluctuate between 125-135 beats per minute. In this case, every hour of running can burn up to 5 kilocalories per kilogram of body. That is, about 300 kilocalories.

Why 300 and not 350? Everything is very simple. When calculating weight, the total weight is not used, but the fat mass is subtracted. That is, we believe that 10 kilograms is excess weight that needs to be lost.

Treadmill training programs

For beginners, training with different speed modes is most suitable: from low to high. It is also called “fartlek” (Swedish).

Video: running for weight loss

Running and figure

When trying to burn extra pounds by cutting back on food, you need to take into account many points that are often taken into account incorrectly in classic diets. This is why running on a treadmill is better for weight loss than crash diets. These points that are important to pay attention to when trying to lose weight are listed below:

combination of proteins and carbohydrates,
presence of omega 3 fats,
correct calorie calculation,
consumption of fiber and vitamins,
distinguish carbohydrates based on the rate of absorption and glycemic load.

And even in this case, the body, most likely, will first begin to burn not fat cells at all, but protein cells. Which will lead to:

deterioration of the condition of the skin and hair - split ends, skin looks flabby,
deterioration of the condition of joints and ligaments - they simply dry out, which increases the risk of injury,
reduction in muscle volume - instead of an elastic butt and chest, you will have saggy legs and arms. And the “orange peel” will not disappear anywhere.

What happens during physical activity? Particularly when running. At first, until the body is accustomed to constant cardio loads, resources are optimized. Building heart and leg muscles. Due to this, the protein component increases. Therefore, after the first week, the weight may increase by 200-400 grams. After this, glycogen begins to be stored in the muscles (another +0.5-1 kg of weight). At the same time, the main working muscles, calves and buttocks will be visually tightened in the figure. As a result, after a week of running, and even in combination with the gym, the weight, instead of falling, will begin to grow. Because of this, many, afraid of “Oshvartsenegirization,” will abandon this matter (we are talking exclusively about ladies).

After this, when the main systems of the body are ready, fat burning will begin, the calculation of which was carried out earlier. Further, by creating a moderate calorie deficit (no more than 10% of the norm), you can lose 50-80 grams of fat tissue every day. And this is up to 3 kilograms per month.

Naturally, if we take pure weight loss, then we can add those kilograms that will go away with:

reducing the amount of salts,
reduction of water in the epidermis,
reducing slagging (due to increased metabolism).

But most importantly, a woman will be able to maintain her figure, and in many places even tighten it.

By correctly combining a balanced diet, heavy anaerobic exercise and treadmill running, you can speed up your weight loss results by 2-3 times.

Reviews of those losing weight

Most reviews about losing weight on the treadmill are positive. People note such advantages as the ability to watch TV or video, the presence of various programs in the simulator, and ease of use. Many claim that with a regular approach, results appear within a couple of weeks.

However, there are those who see disadvantages in such weight loss. If you have a treadmill at home, people quickly lose motivation and become discouraged from exercising. Others prefer to run exclusively outside to breathe fresh air rather than be in a stuffy room. There is also another disadvantage - if you run on the track too often and lack strength training, a lot of muscle tissue is lost, which is why the body becomes thin, but flabby and not at all athletic. An alternative solution is yoga, which combines both cardio and strength training.

In any case, the treadmill is an effective and proven way to lose weight. The main thing is not to use the machine as pampering, but to train productively, so that after the session you will feel pleasantly tired.

How to practice?

To begin with, it is worth telling dieters the following: of course, in the short term, diets will give a greater effect. But, most likely, the weight will return immediately with the end of it, and it will return in the reverse order, first fat, then proteins. But still, running on a treadmill gives great results for losing weight. Globally, there are two main techniques for exercising on the treadmill:

extended run,
interval loads.

Everything is clear about the principle of prolonged running (with heart rate counting and duration with correct calculation of calories). It is enough to choose a suitable exercise (walking, running, bending walking) and maintain a suitable pace.

As for running on a treadmill for speed, everything here works according to similar principles. The main difference is the presence of an intensive (sprint phase) and a rest phase.

The sprint phase is running at the highest possible speed up to 300 meters. In this case, you need to monitor your pulse so that it does not exceed the maximum allowable level (so as not to harm the heart muscle), which usually takes up to 120 seconds.

The rest phase is the time required to restore muscle function. It is at this time that the body begins to actively burn fatty tissue and fluid in order to produce the necessary energy for the next phase. The approximate speed should be such that the heart rate does not exceed 55% of the maximum allowable (80-90). The rest phase should last approximately 300-500 seconds.

In one approach you need to use up to 5 circles of interval loads.

But what should you use for weight loss?

Walking

The first exercise on the treadmill is, oddly enough, race walking. Even with it you can develop a suitable pulse, but:

the load on the joints is significantly lower,
the maximum intensity for a trained body is limited,
it takes more time to accelerate and decelerate the heart muscle.

Who is it for? Mainly for beginner athletes and obese people.

How to walk correctly?

set a suitable speed on the track (5-8 km per hour),
set a positive tilt angle (up to 5 degrees),
walk, maintaining the pace - for 40-60 minutes.

That's the whole secret.

Walking can be used:

as a warm-up before interval running,
as a calorie burner for people for whom such a load will allow their heart rate to increase,
as a general warm-up before training.

Run

Running on a treadmill is an ideal exercise for beginners. It combines:

possibility of controlled high-intensity load,
easy monitoring of heart rate,
simplicity in the running technique itself,
development of quadriceps, thigh, gluteal and calf muscles.

The running technique is extremely simple:

set the appropriate speed on the track (8+ km per hour),
set a positive tilt angle (up to 5 degrees),
run, maintaining the pace - for 60-120 minutes.

Why over 60 minutes? Even with a correctly selected heart rate, intense fat burning begins only after the 40th minute of training. Why? Because before this, the body, in conditions of sufficient oxygen, burns glycogen located in the muscles. But there is no need to worry as glycogen stores are restored within 48 hours after exercise. This is why running is prescribed at the end of strength training.

Walking with an incline

Incline walking, like incline running, allows you to combine the benefits of aerobic exercise with anaerobic exercise. Due to the large inclination (up to 30 degrees), the load on the carp and calf muscles increases significantly. Plus, it's comparable to running uphill. Designed for experienced athletes who do not want or cannot increase their running speed, but at the same time, their heart muscle is so trained that standard running does not allow it to accelerate to the required 120-130 beats.

Increases stress on joints. Not recommended for athletes weighing over 95 kilograms.

How much should you run to lose weight?

There is so much different information now being given about training times that many people can’t figure out exactly how much to do on the treadmill to lose weight? There are regular and interval methods of cardio training.

The first complex - if running is forbidden to you or you prefer walking, then you can set the treadmill at a speed of 7-8 km/h and just walk quickly for a long time. Walking can be replaced with light jogging. Beginners should start with 20 minutes and gradually increase the time to an hour. Proponents of this theory claim that fat begins to be burned only after 40 minutes of monotonous cardio exercise.

The second complex is a combination of walking and running. Warm up at low speed for five minutes, and then begin to alternate between brisk walking for 2-3 minutes and light jogging for 5-7 minutes. At first, do not try to run for a long time; gradually reduce the time you spend walking and increase the duration of your run. The optimal time for such a workout is 20-30 minutes.

Interval training is very popular among athletes. This method allows you to quickly see results in losing weight, but is recommended for people with experience in physical activity. Interval training involves alternating between moderate and high intensity running. Such classes save time, as they last only 15-20 minutes. For example, you can use the following interval training scheme: alternate 3-5 minutes of running at a medium pace with 2 minutes of fast running at high speed, finish the workout with a light jog.

Harm and contraindications

Unfortunately, such an intense exercise as running has its negative sides. Firstly, it puts a lot of stress on the joints, which increases with weight. That is why it is contraindicated for athletes weighing over 80 kilograms, since there is a risk of abrasion of joints into powder, which reduces the effectiveness of running for weight loss to zero. In addition, many do not take into account the need to use a heart rate monitor, focusing on their own feelings. This is very dangerous, especially when using interval training.

When working in maximum mode, there is a high risk of exceeding the maximum permissible heart rate. What does this mean? In this case, the harm from running on a treadmill far outweighs the benefits. The heart receives microtraumas, like any other muscle. But, unlike other muscles, such injuries are not overgrown with muscle tissue capable of contraction, but with connective tissue. This leads to an increase in heart mass and weakening of muscle contractions. That is, the heart becomes larger, but its useful volume decreases. In addition, when it contracts, it must pump blood into the damaged areas, which complicates its functioning.

Treadmill Training: 12 Tips

To ensure that your treadmill workouts are effective and safe for your health, follow these recommendations:

Choose comfortable shoes that will ensure proper foot placement, cushioning and ventilation. It is best to consult with a podiatrist who will give professional advice on choosing shoes specifically for your feet.
Start your workout with light walking - 7-10 minutes. Then get off the machine and do a few squats, bends, swings, and toe raises. The muscles should be warmed up.
When running, keep your arms at an angle of approximately 90 degrees and let them move freely. Do not hold onto the handrails to prevent your center of gravity from shifting.
Don't slouch. If you have incorrect posture (both when running on a treadmill and in everyday life), you will begin to have problems with your spine.
While running, look at the finish line. You should not bend over and look at your feet, as you may lose your balance or strain your back or neck.
Land correctly to avoid knee or ankle injury. If your running speed is about 8 km/h, it is best to land on your toes, further distributing the load over the entire foot.
Do not jump off the track at full speed to avoid injury. Instead, take a few seconds, reduce your speed, and get off the path safely.
Do not take very large steps, choose the optimal width. Ideally this is 3 steps per second.
Skip your workout if you don't feel well. A cold, high blood pressure or a racing heart gives you a reason to take today off.
Changing your running modes will help you burn more calories and stay focused. You shouldn't work at the same pace all the time. It is better to switch either to a lighter mode or to a more intense one.
If you run in the morning, do not do it on an empty stomach. A few spoons of oatmeal, an apple and a glass of water before training are what you need. And immediately after training it is better to refrain from eating.
Don't take the tempo too fast right away. The load must be increased gradually.

Basic rules for training on a treadmill

Programs

Let's look at the main running programs and its use in general training:

The name of the program	Running time	Type of workout	Benefit/harm
Warm-up	10-15 minutes	Solid (low intensity)	Helps warm up the heart muscle, increases the effectiveness of anaerobic exercise
Weight loss classic	40-60 minutes	Medium intensity (pulse 65-75%)	Classic weight loss – up to 3 kilograms of adipose tissue per month
Weight loss (beginners)	40-60 minutes	Low-intensity (walking)	Preparing the body for upcoming loads - up to 1.5 kilograms of adipose tissue per month
Losing weight - marathon	120-180 minutes	With a gradual decrease in speed (focus on the heart rate monitor)	Losing weight works intensively and simultaneously burns some muscle tissue. Recommended for obese athletes with high body fat content
Weight loss intensive	2+5 minutes lap	High-intensity running (80-90% heart rate) 2 minutes – low-intensity running (45-55%) 5 minutes	The most effective program for burning exclusively fat, helps to develop speed, suitable only for experienced athletes

Treadmill for children

On sale you can find electrical and mechanical devices not only for adults, but also for children and teenagers. Children's treadmills are inexpensive, and they are very easy to install at home.

The benefit of the device for children is that the track helps to instill in the child good habits and a love of mobility from a very early age. Sports equipment will be very useful for children in the cold season - natural activity during this period is reduced, and the track helps compensate for the lack of movement. Also, the properties of the track are very useful for the prevention and treatment of many diseases, the treatment of which requires physical activity.

Of course, the intensity of exercise on a treadmill for a child should be reduced. If there is no goal to turn your child into a professional athlete, then short but regular healthy runs will be enough to improve health.

Attention! Since the properties of running can bring not only benefits to children's health, but also harm, consultation with a pediatrician is necessary.

A doctor must confirm that using the treadmill will be safe for your child.

Criterias of choice

In order for your home treadmill to be to your liking and not gather dust in a corner without use, you need to approach its purchase wisely. In particular, carefully study the technical data sheet of the mechanism you like. However, in order to draw any conclusions after this, you need to know which parameters are too low for effective training, and which will be quite sufficient for independent training at home.

The power of the electric motor must be at least 2 horsepower - this is about 1.5 kW.
Optimal dimensions: the thickness of the running belt is at least 3 cm, the width is at least 40 cm, the length is from 130 cm, the weight of the treadmill is 35-40 kg.
The frame must be aluminum. It will provide better shock absorption, is less susceptible to corrosion, weighs less and lasts longer.
Depreciation. The safety of training on the treadmill will depend on the condition and location of this system. Choose models where it is located under the deck and not on the frame.
Pay attention to where the pressure and heart rate sensor is located. In some models, it is located on racks, which will force you to hold on to them, and this will ultimately lead to curvature of the spine.
A treadmill with an incline is much better than one without this additional option. It allows you to train endurance and increases resistance when running.
Don't forget about weight restrictions.
Run on the exercise machine while still in the store. How loud is the engine? Is the movement of the canvas smooth? Does it stop too quickly?
Don’t forget about warranty service: how long it lasts and whether there are repair services nearby.

The presence of an on-board computer in the track means a wide selection of programs, the ability to set your own parameters, change the angle of inclination and speed. The more functionality it contains, the more useful it will be for you, the more comfortable, enjoyable and interesting it will be for you to exercise on this simulator.

Recommended treadmill sizes depending on person’s height:

This is interesting. Modern models of running belts are equipped with programs that allow you to compete in virtual time with famous athletes. Moreover, you yourself can choose with whom you will compete.

Running technique

If you handle the treadmill incorrectly, it is useless to expect any effect. If you exercise on it from time to time, without a training program and specific goals, you won’t expect any weight loss or improvement in your well-being. To prevent the exercise machine from turning into a clothes hanger, immediately master the correct running technique on it, which will work to achieve the final result.

Chest and shoulders are straight. The abdominal muscles are tense. Arms - elbows bent at an angle of 90°.
Breathing is through the nose.
As a warm-up, walk for 10 minutes at a moderate pace.
The increase in speed should be gradual: + 5% each week compared to the previous one.
Do not set the inclination angle right away. Run on level ground first. Then a gradual increase is possible: every 5-10 minutes (depending on physical training) by 5°.
The number of heartbeats should be no more than 73% of the highest value.
As soon as your heart rate drops, you need to speed up or make the incline steeper.
Even if you are tired, you cannot stop. To restore breathing, you can start walking.
Time: start with 10 minutes, then increase with each session by 5 minutes. Finally bring it to 40-60 minutes.

The most important rule for beginners is not to give the body too much stress at once. If you select the maximum angle of inclination of the canvas and the highest speed in the settings, the next day you will lose all desire to exercise, because your legs will hurt quite a lot from unaccustomed use.