Losing weight takes diligence and discipline on a daily basis. Cardiovascular exercise is a big part of this game plan. Running is a form of cardio that burns calories efficiently and also improves the health of your heart and lungs. If you own a treadmill or are only interested in using this tool at a gym, you can make fast progress by doing interval training. This is performed by alternating your speed and it causes a higher caloric expenditure than steady, paced training.
Step 1
Spend a few minutes doing a dynamic stretching routine. When you run on a treadmill, multiple joints, muscles, ligaments and tendons get activated. Not taking the time to loosen up this connective tissue can cause you to get injured. Include stretches like leg swings, high knees, arm circles, arm crossovers, shoulder shrugs, alternating toe touches and ankle bounces.
Step 2
Walk slowly on the treadmill and gradually increase your pace through a five-minute span of time. Get to a point where you are jogging lightly. This warmup will raise your core body temperature, and supply your muscles with nutrient and oxygen-rich blood.
Step 3
Increase the speed to begin your intervals. Run at an all-out effort for 20 seconds, then turn the resistance back down so you are jogging lightly. Remain at this pace for 40 seconds, then turn the speed back up to a fast pace again. Continue to alternate back and forth for the rest of your workout and finish with a light five-minute cool-down. Start your cool-down at a jogging pace and progressively slow your way down to a walking pace.
Step 4
Run long and often enough for fast results. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity performed five days a week to lose weight. Because interval training is so intense, you might not be able exercise this long. When first starting out, aim for 30 minutes of interval training, not counting warmups and cool-downs. Increase your exercise duration each week until you reach these guidelines.
Step 5
Use proper running mechanics on the treadmill. Leaning on the handrails while you run is cheating. This will rob your body of caloric expenditure and it will also raise your risk for muscle imbalances. Keep your hands off the handrails, pump your arms smoothly in conjunction with your legs and look forward at all times. Lift your shoulders and tighten your abs to maintain good spinal alignment and to produce force.
Member Comments