In addition, the rhythmic motion of treadmill running helps stimulate the release of fat-burning hormones, such as adrenaline and cortisol. When you run on a treadmill, your heart gets into the fat-burning zone where the fat cells in your body (and abdomen included) are burned for energy. But some people don’t realize that running on a treadmill can help you burn deep-tissue belly fat. As long as you feel like you’re leaving all your effort on the tread everytime you sprint, you’re doing it right.ģ.Most people know running is a great way to burn calories and get in shape. You may also want to alternate between sprinting and jogging, instead of sprinting and walking. For example, if you’re more advanced, you may want to increase the speed of high intensity bursts and decrease your rest times. The nice thing about HIIT training is that you can customize the workout to your own fitness ability, going off your Rate of Perceived Exertion (RPE) to make decisions on speed and timing (see more on this below). Decrease the speed to 5-6 km/h and rest for 30-60 secondsĤ. Increase the speed to 15-16 km/h and run for 30-45 secondsģ. Set your treadmill to a flat incline and walk for 3-4 km/h for 5 minutes to warm upĢ. Here’s how to do an effective HIIT treadmill workout:ġ. Not only does this force you to exert a high amount of energy, burning calories quickly, but as your body recovers from the bursts of high intensity exercise, it further metabolizes body fat for energy. In this workout, you’ll alternate between high intensity intervals and active rest intervals. Will 30 minutes a day on the treadmill help me lose weight? Some professional treadmills will also have pre-built workouts, so you can easily follow along without guesswork. Because of that, you’ll want to increase your workout to 30-45 minutes. With steady-state cardio, you won’t experience EPOC. With steady state cardio, your heart rate should remain in Zone 3, the fat-burning zone. Because there’s no high elevation of the heart rate, you’ll need to spend more time on the treadmill to burn more calories. On the other hand, if you’re doing steady state cardio you’ll set your treadmill to a speed you can hold for at least 30 minutes and continue running at that speed for a set amount of time. HIIT also offers other benefits like the EPOC, or the “afterburn effect,” which means you continue to burn calories even after you’re done running. Because of this, you can afford to do about 20 minutes of HIIT training. During high-speed intervals, you’ll want to elevate your heart rate to Zone 4 (80-90% of your maximum heart rate) to really reap the benefits of HIIT. In order to effectively lose weight on the treadmill, workouts should be between 20-45 minutes long, depending on your fitness level, routine, endurance, and current weight.įor example, a HIIT treadmill workout (High Intensity Interval Training) involves intervals of high speed, followed by active recovery intervals. You may think that running as much as you can on the treadmill is the best way to lose weight, but that’s a misconception. That means, even if you ran your heart out for 30 minutes, you’d still be in a calorie surplus if you indulged in fast food after. But one Big Mac meal contains 1080 calories. For example, running on the treadmill for 30 minutes can burn anywhere from 200-500 calories, depending on your weight and speed. Have you ever heard the saying, “you can’t outrun a bad diet?” Well, although a good treadmill fitness routine is effective for fat loss and torching belly fat, your diet will ultimately dictate how quickly you see results. Yes, a treadmill is great for losing belly fat with the caveat that your treadmill workout is coupled with a good diet, and proper self care. Cortisol also deposits fat around your belly. This leads to a vicious cycle of belly fat gain, stress from weight gain, stress-eating due to high cortisol levels, and more weight gain. When the body is stressed, it releases a hormone called cortisol, which makes you crave sugary, fatty foods. Belly fat is caused by a variety of reasons, including a bad diet, lack of exercise, and stress.
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