How To Loose Weight With The Help of Treadmill ( Very Effectively )

When we decide to lose weight, the very first question that comes to our mind is, is it possible? And the next question comes to our mind is how?

So the readers… the answer to the first question is yes. It is possible.

And the answer to the next question is a treadmill, But only to buy a treadmill and put it in a corner can’t solve anything. So we must follow the right schedule of exercises.

I know it is difficult and following this same schedule for the whole week is more difficult.

So we have planned three types of schedules. But before we start, you must consult your doctor before beginning a weight loss program.

Before I can explain how treadmill can and help you in losing weight, I must tell you about target heart rate and fat burning zone. The target heart rate equals 60% – 90% of your maximum heart rate. And the fat burning zone is equal 75% to 90% of the target heart rate zone.

Buy an Affordable treadmill for yourself

Let’s simplify it in this way. If you want to lose weight by running, you must be sure that while doing exercise your heart rate should be in your fat burning zone for a minimum of 30 minutes.

To Calculate the value of the target heart rate you have to know your maximum heart rate like…

Maximum heart rate for men is 220

Maximum heart rate for women is 226

To know it better consult your physician or you can buy a treadmill that has these features. Like you can insert your age and weight in the console, and the treadmill calculates your target heart rate and your fat burning zone.

Then the treadmill changes the speed and inclines automatically according to your needs. And you remain in the zone without any hassle. A wireless chest strap is the most reliable thing.

Tips for the Beginner’s workout

To start a workout, first of all, focus on the building of endurance.
For that do aerobic exercises for 4 weeks. No, you are a day to do treadmill weight loss workouts.

Duration= 20 minutes

How Long = 3-4 weeks

How often = 3-4  Times A Week

Target heart rate during warmup and cool down should be between 55% and up to 65% of maximum heart rate.

Target heart rate during exercise should be 65% and up to 75% of maximum heart rate.

 

Workout Plan

WARM UP!!

Warm up: 2 minutes

Incline: 0%

Speed: 1 mph

SEGMENT 1

Duration: 30 Seconds
Incline: 1.5 %
Speed: 2mph

SEGMENT 2

Duration: 30 Seconds
Incline: 1.5 %
Speed: 2.5 mph

SEGMENT 3

Duration: 30 Seconds
Incline: 1%
Speed: 3 mph

SEGMENT 4

Duration: 30 Seconds
Incline: 0.5 %
Speed: 3.5 mph

SEGMENT 5

Duration: 30 Seconds
Incline: 1.5 %
Speed: 4 mph

SEGMENT 6

Duration: 30 Seconds
Incline: 0.5 %
Speed: 3.5 mph

SEGMENT 7

Duration: 30 Seconds
Incline: 1 %
Speed: 3 mph

SEGMENT 8

Duration: 30 Seconds
Incline: 1.5 %
Speed: 2.5 mph

Repeat These Segments 1-8 at least 2-3 Times. After That Cool Down for 2 Minutes at …..

Incline: 0.5 %
Speed: 2.5 mph

You have to do this exercise for 2 minutes at 0% incline and 1.5 mph of speed. When you gain endurance and have good running experience on a treadmill. You are now ready to start the intermediate workout.

 

Intermediate Workout

Duration: 30 minutes
HowAfter: 4 to 5 times a week
How long: 3 to 4 times a week

Target heart rate during warmup and cool down must be 55% To 65% Off Max heart rate.

Target heart rate during exercise 75% to 85% of maximum heart rate.

 

Workout Plan

WARM UP!!

Warmup Duration: 2 minutes
Incline: 1%
Speed: 2 mph

Additional 2 minutes at incline 1.5%
Speed: 3 mph

 

SEGMENT 1

Duration: 30 Seconds
Incline: 2.5%
Speed: 4mph

SEGMENT 2

Duration: 30 Seconds
Incline: 2.5%
Speed: 4.5 mph

SEGMENT 3

Duration: 30 Seconds
Incline: 2%
Speed: 5 mph

SEGMENT 4

Duration: 30 Seconds
Incline: 1.5%
Speed: 5.5 mph

SEGMENT 5

Duration: 30 Seconds
Incline: 1.5%
Speed: 6 mph

SEGMENT 6

Duration: 30 Seconds
Incline: 1.5%
Speed: 5.5 mph

SEGMENT 7

Duration: 30 Seconds
Incline: 2.%
Speed: 5 mph

SEGMENT 8

Duration: 30 Seconds
Incline: 2.5%
Speed: 4.5 mph

Repeat these segments 2-3 times and the go for cool down

CoolDown Duration: 2 Minutes
Incline: 2%
Speed: 2.0 mph

At this stage, you will be acquired good physical attributes. You try your workout which will help you to achieve the heart rate of 80% – 90% of your maximum heart rate.

Advanced Workout

Duration= 20 minutes

How Long= 3-4 weeks

How often = 4-5 Times A Week

Target heart rate during warmup and cool down 55%-65% of maximum heart rate.

Target heart rate during exercise 80%-90% of maximum heart rate

 

Workout Exercise

WARM UP!!

Incline: 2%

Speed: 3.3 mph

Addition of another 2 minutes at incline 2.5 and speed 4.9 mph.

SEGMENT 1

Duration: 30 Seconds
Incline: 3.5%
Speed: 6.5 mph

SEGMENT 2

Duration: 30 Seconds
Incline: 3.5%
Speed: 7 mph

SEGMENT 3

Duration: 30 Seconds
Incline: 3%
Speed: 7.5 mph

SEGMENT 4

Duration: 30 Seconds
Incline: 2.5%
Speed: 8 mph

SEGMENT 5

Duration: 30 Seconds
Incline: 2.5%
Speed: 8.5 mph

SEGMENT 6

Duration: 30 Seconds
Incline: 2.5%
Speed: 8 mph

SEGMENT 7

Duration: 30 Seconds
Incline: 3 %
Speed: 7.5 mph

SEGMENT 8

Duration: 30 Seconds
Incline: 3.5%
Speed: 7 mph

Repeat the segments 5-7 times and then go for cool down

Cooldown Duration: 2 Minutes
Incline: 2.5%
Speed:5.6 mph

Additional 2 minutes at incline 1% and speed for 4 mph.

These workouts are a sure shot for fat and weight loss but remember we all have different bodies. One can change speed and incline accordingly. You are in the fat burning zone, you adjust the incline or lower your running speed.