The treadmill is a versatile machine that allows you to complete a workout efficiently and effectively. When using a treadmill, it is important to consider its functions and your goals. While a treadmill does deliver an effective cardiovascular workout, the settings and speeds need to be adjusted if you are trying to lose weight. By doing interval training on the treadmill you will burn fat and calories and increase your metabolic rate. The speed should constantly be adjusted from fast to slow to complete an effective interval training session.
Interval Training
Interval training is alternating between short bursts of intense speed and light speed. This form is effective for weight loss because it does only leads to a thorough workout, but it also increases your metabolic rate. According to MayoClinic.com, interval training spikes your metabolism, therefore you are burning calories post workout and while at rest. A treadmill is very fitting for an interval training session due to the adjustments on the machine that allow you to quickly increase and decrease speed.
Interval Workout
Most treadmills are electronic and are set using miles per hour. An example of an interval workout on the treadmill would be to start with a brisk walk for 3 minutes at 3 mph. After the walk, do a 30-second sprint at 7 mph. After the sprint, lightly jog for 2 minutes at 4.5 mph, followed by a 1-minute sprint at 7 mph. Repeat this interval twice. If you have difficulty with the interval, decrease the time rather than the speed.
Strength Training
Treadmills also offer adjustments in incline that will deliver a strength training workout. According to Women's Health Magazine, strength training is more effective for weight loss when compared to general cardiovascular training. When strength training, fat is burned and replaced with lean muscle. In addition, your metabolism will also be accelerated. By setting the treadmill to a low speed of 3 mph and the highest incline, you will experience a strength training workout for your lower body. For a full-body strength training workout, use hand weights to tone and strengthen your upper-body while walking on the high incline.
Misconceptions
Some think that by running on the treadmill at the same speed you will lose weight. While running may burn calories, it has minor effects on your metabolism. Interval training and strength training not only burn calories, but also accelerate your metabolism so more calories are being eliminated from your body. Keep in mind that while cardiovascular training is beneficial to your health, due to its positive effects on stress and anxiety, it may not be fitting for weight-loss goals.
Considerations
Use the treadmill with caution, especially when doing intervals as the changes in speeds can cause dizziness. Consult your physician prior to starting a workout regimen and remember to drink water to stay hydrated during your workout session.
Member Comments