Running on a treadmill is an excellent mode of exercise for weight loss. Most treadmills come with a variety of workout programs to choose from, as well as the option to create your own. Going as fast as you can on the treadmill every time you get on will not make the weight come off quickly. Always have a plan when stepping on the treadmill.
Track Your Heart Rate
Step 1
Know your maximum heart rate. The standard formula to find out your maximum heart rate is 220 minus your age. If you reach your maximum heart rate then you are going "all out" and working out as hard as you can.
Step 2
Work no harder than 85 percent of your maximum heart rate, recommends the American College of Sports Medicine. This is your target heart range. If you stay between 40 and 85 of your maximum, your body will dig into your fat stores for energy. Go any higher than 85% and your body is more concerned with keeping up your energy level and could care less about burning fat.
Step 3
Check your heart rate periodically through your workout. Use the metal handles on the treadmill, or take your pulse for 10 seconds and multiply that number by six. If you are out of the zone slow down, or if your heart rate is too low pick it up.
Change Your Routine
Step 1
Run on an incline. This simulates running uphill, which will help you burn more calories, as well as shape your legs. Typically treadmills have "hill" programs where the incline adjusts on its own.
Step 2
Alter your speed by doing intervals. Interval training raises and lowers the heart rate. Do this by alternating between a "jogging" speed and a "sprinting" speed. For example, jog two minutes and sprint one minute. Continue this pattern for 20 to 60 minutes. You can also alternate between a "walking" and "jogging" speed.
Step 3
Stay on the treadmill for a minimum of 45 minutes within your target heart range. The longer you stay on the treadmill, the more you dig into your fat stores and burn calories. The more calories you burn, the more weight you lose.
Tips and Warnings
- Always have a water bottle and a towel with you on your treadmill. Plan a low-calorie diet no less than 1,200 calories to maximize your weight loss. Listening to music may help you stay on the treadmill longer so invest in a headset
- Always know where the emergency stop buttons are on the treadmill. Pushing yourself can sometimes cause loss of concentration. Stay safe.
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