Nearly two out of three American adults are obese or overweight, so if you are trying to lose weight, you are in good company. A combination of calorie restriction and exercise is an effective plan to lose weight and maintain your weight loss. Treadmill workouts can help you reach your goal. See your doctor before incorporating a new exercise plan.
Aerobic Exercise
Aerobic exercise refers to activities such as walking, jogging, cycling and swimming. Aerobic activity gets your heart pumping and provides many health benefits, in addition to weight loss. You should incorporate aerobic exercise into your weight loss plan two to five days a week, starting with 20-minute sessions and working up to 40-minute sessions.
Target Heart Rate
Aim for a moderate workout while you are on the treadmill. For a moderate workout, your heart rate should be 50 to 70 percent of your maximum heart rate. Your maximum heart rate is 220 minus your age. For example, if you are 40 years old, your maximum heart rate is 180, and your target work out range is between 90 and 126 beats per minute. To count your heart rate, pause your workout and feel for your radial pulse inside your wrist or your pulse on your neck. Count the beats for 30 seconds and multiply by 2. Adjust the intensity of your workout as needed to meet your target heart rate.
Consistency
Schedule your workouts into your weekly calendar. Consistency is key to weight loss progress. Make your workout time a priority. Your health is just as important as your many other obligations. Arrange to meet a workout partner, if necessary. You are less likely to stand up another person if you know she is waiting for you. Track your workouts on a calendar and reward yourself when you meet your goals. Remember, you cannot directly control your scale, but you can control how often you climb onto the treadmill. Even if you don't feel like working out, make yourself commit to five minutes on the treadmill. Once you have started, you will probably want to finish the workout.
Variations
Your body is an extremely efficient machine and will adapt to consistent workouts. You may have to work harder in order to get your heart rate to your target level. Vary your workouts by increasing the incline or speed of the treadmill. Jog or run in intervals for higher-intensity workouts, but make sure you allow recovery periods within the workout. A weight vest is an effective way to increase your workout intensity. As you lose weight, add that much weight to your weight vest. You will be impressed with how far you have come.
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