6 Tips for Exercising Using a Treadmill to Lose Weight Fast

Treadmills can be said to be a favorite tool for gym activists because they are quite easy to use. You may also have your own treadmill at home. But if hours of running sessions on your treadmill carpet have not yielded results, it could be because you are not optimizing the way you use your treadmill. Yes, although running on a walking wheel looks easy, there are a few things that must be considered for maximum results. The following are some tips on how to use a better treadmill so that your exercise efforts are not in vain.

1. Run uphill with the incline mode feature

The calories burned when running uphill will certainly be different than walking or running on a flat track. But if you are a beginner, do not immediately lust to use this mode.

Start gradually by walking or jogging on the treadmill for 15-30 minutes for two to three days a week. If you are already comfortable with this routine, then tuck the run up the incline. You should make at least one session of your treadmill run a week with uphill running.

Currently, many of the latest treadmill machines have an incline mode feature. Incline mode allows you to change the track of the treadmill to an uphill one. You can use this feature and make the degree of incline to 1% to 2%. You can also manually adjust the incline of the treadmill. Then, try to maintain a normal walking or walking pace throughout the exercise. Continue for 20 to 30 minutes on the treadmill.

2. Change the running speed

If you’ve been running at an average pace without any variation, combine your treadmill running sessions with interval running. Interval running is a combination of slow running (your usual pace) and fast running (as fast as you can in a given amount of time), combining it with recovery running (short distance running and low speed).

Interval runs can be short or long, depending on your needs. Interval running is good for improving your running performance and overall endurance. Most treadmills have a programmable option that includes interval training, or you can create your own. After a ten-minute warm-up run, run as fast as you can for 30 to 60 seconds. After 60 to 90 seconds of recovery, repeat the interval again. Set aside one running session a week to practice this interval running. The entire workout should last between 30 and 45 minutes, including a 10-minute warm-up and cool-down.

3. Long-term running

As the name implies, long-term running should take a long time, at least it should be long enough to make you feel tired. Long-term running is meant to build your endurance. The distance you run will depend on your condition and may change as your endurance increases.

Once a week add long-term running sessions that are about twice as long as your regular routine. Your running speed will definitely be slower, but keep running until the session is over.

4. Don't run holding on to the handrail

Some people think holding handrails while running is the right way to use a treadmill. This is not true. Handrails are only there to help you get on and off the treadmill safely. When running on the treadmill, work your upper body into proper running pose by holding your arms at a 90-degree angle, just as if you were running on the street.

Also make sure your body is straight. There’s no need to lean forward as the treadmill will pull your legs back. You need to pull your feet off the carpet before being moved by the belt. If you lean too forward, you may suffer from neck and back pain.

5. Use a fitness tracker

The heart beat monitor feature built into the fitness tracker allows you to monitor changes in your heart rate. However, some of the newest treadmills already have a programmed heart rate monitor in the machine. If this is your treadmill machine, always pay attention to the numbers listed on the monitor screen. If your heart rate isn’t up yet, you can increase the intensity by increasing your speed and increasing the angle of the track with incline mode (but don’t go over 7% incline) to prevent fatigue and injury.

If there is no indicator, you can calculate your maximum heart rate using the formula 220 minus your current age. For those of you who are new to using the treadmill, try to target a heart rate between 50-65% of the maximum heart rate you have calculated above. For those of you with experience, 80% is a good number.

6. Don't forget to warm up and cool down

Warming up is an important thing to do in any sport. This prevents injury or severe soreness in your muscles and joints. Of course, you also need to do this before and after the treadmill. Warming up is one of the important points of how to use a treadmill.

Before getting on the treadmill, it is recommended that you do light static and dynamic stretches so that the muscles are ready to work continuously while you are running on the treadmill. As you already know, when you run you will involve the whole body.

Then when you start riding on the wheels of the treadmill, make sure you start by walking for a few minutes before starting to run at a high speed. Use the features to increase speed from walking, jogging, to running. This slow increase in speed is to keep your body from being startled.

The same goes for when you decide to finish your run. Use the cooling down feature if your treadmill has one. Just by pressing one button, the speed of the treadmill will slowly decrease. You will be asked to walk for 2-3 minutes before the treadmill is completely stopped. Cooling down is done so that your muscles are not shocked by the drastic change in intensity if you just stop right away.

Warming up is an important thing to do in any sport. This prevents injury or severe soreness in your muscles and joints. Of course, you also need to do this before and after the treadmill. Warming up is one of the important points of how to use a treadmill.

Before getting on the treadmill, it is recommended that you do light static and dynamic stretches so that the muscles are ready to work continuously while you are running on the treadmill. As you already know, when you run you will involve the whole body.

Then when you start riding on the wheels of the treadmill, make sure you start by walking for a few minutes before starting to run at a high speed. Use the features to increase speed from walking, jogging, to running. This slow increase in speed is to keep your body from being startled.

The same goes for when you decide to finish your run. Use the cooling down feature if your treadmill has one. Just by pressing one button, the speed of the treadmill will slowly decrease. You will be asked to walk for 2-3 minutes before the treadmill is completely stopped. Cooling down is done so that your muscles are not shocked by the drastic change in intensity if you just stop right away.

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