If you are new to exercise, one of your goals may be to reduce the circumference of your waist. A treadmill is easy to operate, and no adjustments are necessary. Adding a little intensity to your routine will make your workouts burn more fat. Check with your doctor before starting a new exercise.
Spot Reduction Myth
Even with all of the program options available on most treadmills, you won't find a "Lose Belly Fat" button. This is because you cannot target fat loss in one particular area of your body through exercise. However, aerobic exercise can reduce body fat percentage, and you can alter certain aspects of your workout to increase your overall rate of fat loss.
Heart Rate Zone
An older model of exercise training recommended that exercisers work within a designated percentage of their maximum heart rate for longer durations to burn fat. The newer approach to weight loss is that you must expend more energy, or calories, than you take in, or eat. Research, such as a 2007 study published in the "Journal of Applied Physiology," has also demonstrated that it may be beneficial to incorporate brief periods of higher intensity activity.
Intensity
Heart rate is a good indicator of intensity, but rating what you perceive your exertion level to be is easier. On a scale of 1 to 10, 1 would indicate minimal exertion and 10 would indicate maximal exertion. If you are exercising at a moderate intensity, you are in the 5 to 6 zone. Participating in short bursts of higher intensity, such as the 7 to 10 zone, increases the number of calories burned. This is sometimes referred to as interval training. You can increase the intensity by altering the speed and/or the incline level of the treadmill. If you are at risk for cardiovascular disease, or do not know your risk, get a clearance from your physician before participating in high-intensity training.
Duration
Begin your treadmill workouts with a slow warm-up for five to 10 minutes. On your interval training days, increase your intensity slightly for 30 seconds to a minute. Follow bursts of higher intensity by adjusting the treadmill to a comfortable, moderate level for three to five minutes. Repeat these two segments four to six times. Always include a cool-down session for five or more minutes at a lower pace and intensity to allow your heart to slow down and prevent your blood from pooling in your legs.
Frequency
Ideally, participate in aerobic exercise at least five days per week, but work your way up to this frequency if you need to. Start with one to three days of treadmill exercise for 20 to 30 minutes at a steady, comfortable pace. Once you are comfortable with the routine, add one to three interval workouts per week. Initially, limit your interval workouts to once or twice a week to avoid over-stressing your joints.
References
- "IDEA Fitness Journal"; The Fat-Burning Zone; Jason Karp, PhD; October 2009
- "IDEA Fitness Journal"; Short Burst Training; Tina Schwager; September 2009
- "ACSM's Resource Manual for Guidlines for Exercise Testing and Prescription"; Kent J. Adams, et al., 2010
- "Journal of Applied Physiology"; Two Weeks of High-Intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation During Exercise in Women; J. L. Talanian, et al.; April 2007
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