Most treadmill models include several types of workout routines including weight loss, aerobic, and performance programs. These programs offer a structured approach to weight loss which some people may find preferable to exercising on their own. Weight loss routines help ensure that you are exercising hard enough for results. To lose weight, you need to exercise at a moderate level of intensity.
Benefits
The benefit of treadmill weight loss routines is that the work is done for you. You needn't plan a workout. The routine will run, pushing the intensity level as it progresses. One problem you may encounter when exercising is not pushing yourself enough. During moderate exercise, you should feel that the workout is hard, yet not to the point where you are feeling pain or discomfort. This level is ideal for fat burn and improvement of your cardiovascular fitness.
Composition
Treadmill weight loss routines often include interval training. You will exercise at a certain speed for a set period of time before increasing your workout by 10 percent or more. The higher intensity provides challenge. In order to continue your pattern of weight loss, you need to increase your effort as your body becomes stronger. This occurs as a result of greater efficiency through adaptation. The routines will also vary the incline percentage. A higher incline will increase the intensity, making for a greater calorie burn.
Types
Most treadmill models have a few to several weight loss routines. The advantage of multiple workouts is that you can increase your intensity level to match your fitness. Over time, your body will become more efficient at exercising. It will deliver oxygen and energy quicker to muscles. It will be able to work harder with less effort. In order to avoid a weight-loss plateau, you must match your effort with your fitness level. With regular exercise, your legs will become stronger, allowing you to easily transition into more intense weight loss routines.
Schedule
In order to lose weight, you will need to follow your treadmill weight loss routine at least five to six times a week. You can begin with 30 minute workouts, proceeding to 45 minutes or more after exercising regularly for a few months. A 2010 study by the Harvard School of Public Health found that premenopausal women of normal weight were most successful at avoiding weight gain by exercising at moderate intensity for four hours per week. To make your treadmill weight loss routine effective, you must make a commitment to regular exercise.
References
- Polar USA: Exercise Zones
- Teach PE: Long-Term Effects of Exercise
- "Principles of Anatomy and Physiology"; G. Tortora et al; 2005
- American Council on Exercise: Three Things Every Exercise Program Should Have
- "Archives of Internal Medicine"; Bicycle Riding, Walking, and Weight Gain in Premenopausal Women"; A. Lusk, et al.; June 2010
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