How to Lose Weight on the Treadmill

How to Lose Weight on the Treadmill

Getting in shape on a treadmill has helped many people lose weight, and it can help you too.

Treadmills can be used by almost anyone of any age and at any level of activity. You can lose weight and keep it off with the help of a treadmill.

It's all about the numbers. When you do cardiovascular exercises, the more time you spend doing them, the more calories you will burn and the more weight you will lose. And if you want to get the most out of your workout equipment, a treadmill should be at the top of your list.

The treadmill is the best way to work out your heart and lungs. A study by the Medical College of Wisconsin and the VA Medical Center in Milwaukee found that running on a treadmill for 60 minutes burned between 865 and 705 calories on average. This is the same as:

• 746 - 637 Stair Machine
• Machine for rowing 739–606
• Stationary cycle from 604 to 556
• Machine for cross-country skiing (678–595)

This is just one of many studies that show that a treadmill is the best cardio machine.

Here are a few steps you can take to make your own treadmill program for weight loss:

You can make your time on the treadmill more fun by listening to music, audiobooks, or teaching tapes. Or, some people just like to enjoy nature and the people and things around them, as well as the time to think, pray, or let their minds wander. The more you enjoy working out on a treadmill, the more likely you are to keep at it.

Do it every day, just like you brush your teeth. If you work out on your treadmill every day, you are much more likely to reach your weight loss goals than if you only work out two or three days a week. Most people who switch will tell you that working out every day is easier. You don't have to consider whether or not it's a workout day and prepare accordingly.You just do it every day, and your body gets used to it. It soon becomes a normal part of your day, and you start to look forward to it.

"Intervals" should be a part of three or four of your treadmill workouts every week. Intervals are short bursts of more intense exercise that last about a minute and are mixed into your treadmill workouts. For example, you might walk faster for one minute about once every five minutes during your workout.

You'll start with a normal three- to five-minute warm-up, and then, five minutes into your walk, you'll do your first interval, which is one minute of faster walking (or perhaps jogging). At the end of that minute, you should feel "winded" and ready to slow down. For the next four minutes, you'll walk at your normal pace, and then in the fifth minute, you'll have another one-minute break. This pattern will keep happening as you work out.

Intervals "push the envelope" to improve your aerobic fitness. When you do your intervals, you cross the anaerobic threshold and enter anaerobic metabolism. This forces your body to get used to more intense exercise and makes it a better way to lose weight.

Intervals raise your BMR, which means you burn more calories at rest. Intervals can help break up the monotony of your workout and make the time go by faster.

If you don't lift weights, walk on your treadmill with light (one- to two-pound) hand weights two to three times a week. Swing your arms and do other things with your arms while you walk to tone your upper body and raise your basal metabolic rate even more.

If you can, do your treadmill workout right when you wake up. People who work out regularly do it first thing in the morning more than 90% of the time. If YOU want to exercise regularly, starting early will give you a better chance of succeeding.

One day a week, take it easy. This should be a very slow workout. Enjoy how good your walks are starting to feel as you lose weight and tone your muscles.

Write down what you do in the gym. Seeing what you've done in the gym on paper is a great way to keep you going. Write down the date and time of your workout, as well as how far and/or how long you walked. Keep track of how far you've gone or how long you've been walking. Also, write down what you thought or felt during that workout.

By doing these things, you make this time every day a special time for yourself. Put that at the top of your list of things to do, and don't let anyone or anything stop you from doing it. Using your treadmill every day will help you reach your weight-loss goals and improve all aspects of your life, including your fitness level.

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So, if you just want to lose weight, the treadmill is by far the best piece of exercise equipment because it burns a lot of energy. Treadmills have always given good results and long-term benefits. You can work at your own pace on a treadmill, but you can't slack off. You'll be able to effectively burn calories and reach your weight-loss goals. It's really that easy.

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