Everyone is trying to lose weight nowadays. If you’re one of those weight-conscious people, you must know ‘how to lose weight on a treadmill in a month.’ You can take specific steps to help you achieve your weight loss goals. In this article, we will talk about four easy ways that can help you!
The treadmill is a modern aerobic exercise machine. A treadmill can aid in weight reduction if your aim is as it is a versatile cardio machine. Working out on a treadmill helps you lose weight and offers several advantages. For examples:
- You can watch your favorite TV program while working out.
- Treadmills can be utilized all year.
- It can help you live a healthy lifestyle, enhance brain performance, improve sleep, and reduce your risk for heart disease and other chronic diseases.
- Handrails on the treadmill are for safety. If you’re recovering from an ailment, this is great.
Treadmills are available at almost every gym, making them an inexpensive option for everyone from beginners to experts. In addition, you can add a treadmill into your home gym if you want to work out at home.
Let’s look at the fundamentals of ‘how to lose weight on a treadmill in a month.
HIIT (High-Intensity Interval Training)
High-intensity interval training (HIIT) is an exercise that alternates high-intensity bouts with rest periods. According to research, HIIT workouts may help you burn calories and lose body fat more efficiently. The idea is to put in more effort for short periods and take breaks between the high-intensity bursts. It burns a significant number of calories, which can assist in weight reduction.
After an HIIT workout, your body also attempts to return to a resting state. It does so by burning stored fat for energy. That’s how to perform HIIT on a treadmill:
- Set the treadmill to its flat position. Warm-up for 5 minutes by walking at two mph.
- Run for 30 seconds at 9 – 10 mph.
- For the next 60 seconds, walk at 3 – 4 mph.
- Repeat these steps 5 to 10 times.
- Cool down for 5 minutes by walking at a speed of 2 mph.
Suppose you’re looking to add a little more intensity, alternate between sprinting and jogging during your routine. You may also add extra minutes to each high-intensity set. Your rest periods should ideally be twice as long as your high-intensity sets.
Work on Your Fat-Burning Zone
Exercising your fat-burning heart rate during a treadmill workout may reduce weight. This zone has the most calorie burn per minute.
To discover your fat-burning zone, you’ll need first to figure out your maximum heart rate. During a minute of activity, your heart can beat a total of X times. Your maximum heart rate is 220 with the subtraction of your age. For example, if you’re 30 years old, your maximum heart rate is 190 beats per minute (220 – 30 =190). On average, your fat-burning zone is 70% of your maximum heart rate. If your maximal heart rate is 180 beats per minute, your fat-burning zone is 70 percent of 180, or 126 bpm (180 x 0.70 = 126).
This number will tell you how much effort you need to lose weight. How to lose weight on a treadmill in a month? Here’s one approach to do it:
- Wear a heart rate monitor on your chest or wrist. Set the treadmill to flat mode. Warm-up by walking at two mph for 5 minutes.
- Set the incline to 2% for this interval. Jog at four mph for 1 minute.
- Set the speed to 8 to 10 mph. Continue at this heart rate for 15 to 30 minutes.
- Jog for 1 minute at four mph.
- To cool down, walk at a pace of 2 mph for 5 minutes.
The fat-burning zone varies from person to person. Some people may reach 55 percent of their maximum heart rate in the fat-burning area, while others might require an additional 20 beats per minute (bpm). It is influenced by several things, such as medical conditions, fitness, level, age, and gender.
You can also exercise within your fat-burning zone at a slower treadmill speed. A personal trainer can help you determine your heart rate and optimal speed for optimum weight reduction.
Get Out of Your Usual Routine
Switch up your routine to help you lose weight on a treadmill. If you vary your workout each time, you can achieve a variety of benefits:
- Avoid monotony. If you keep your exercise routine fresh, you’re more likely to follow through.
- Avoid a training plateau. The more you do the same workout, the less apparent your results are. To improve, your body must be pushed to its limits.
- Reduce the danger of injury. It’s stressful to repeat the same exercise over and over. Overuse injuries can slow you down.
Here’s an example of a workout plan that incorporates a variety of treadmill workouts into a balanced exercise regimen:
- Sunday: Gentle yoga, leisurely walk, or rest
- Monday: HIIT treadmill routine for 20 – 30 minutes
- Tuesday: Strength training or light treadmill jog
- Wednesday: Gentle yoga, leisurely walk, or rest
- Thursday: Strength training or light treadmill jog
- Friday: HIIT treadmill routine for 20 – 30 minutes
- Saturday: Bodyweight workout or barre class
Are you still confused about ‘how to lose weight on a treadmill in a month?’ Keep reading!
Add hills to a treadmill exercise to make it more challenging because your body has to work harder. Walking or running fast increases the number of calories burned. It increases the activity of more muscles, which promotes growth in muscle mass. This aids weight reduction since muscular tissue burns more calories than fat.
If you want to work out on an incline, here’s a great treadmill routine:
- Set the treadmill to its flat position. Warm-up with a walk at two mph for 5 minutes.
- Set the incline to 1%. Jog for 1 minute at 4 – 6 mph.
- Each minute, increase the incline by 1%. Keep repeating until you reach an 8 – 10% incline.
- Reduce the incline by 1 percent each minute. Keep repeating until you reach a 0 – 1% incline.
- To cool down, walk for 5 minutes at two mph.
The average jogging speed is around 4 to 6 mph. This routine can be more difficult by increasing the speed or adding more minutes. For a simpler method, increase the incline by 0.5 percent each minute until you’ve reached a 4 – 5% incline. Then repeat but in the opposite direction.
Additional Health Benefits
Treadmills are a fantastic method to get in shape and shed weight. In addition to weight reduction, cardio activity like a treadmill session has several advantages. It can help control blood sugar, improve endurance, improve cognition & memory, and increase HDL cholesterol levels. Besides, it promotes healthy skin, protects against Alzheimer’s, reduces fatigue, and strengthens muscles.
Other benefits include better sleep, a reduction in anxiety and stress, a boost in the immune system, more energy levels, and sexual arousal.
A treadmill can help you burn calories and reduce weight by working out a cardio exercise. See a qualified personal trainer if you’re not sure what sort of treadmill workout is best suited to you. They can develop a customized treadmill weight loss plan with you.
Combine treadmill workouts with strength training for the best results. Both kinds of exercise can assist in weight reduction and general health. Before beginning a fitness program, consult your doctor if you’re new to workout or haven’t exercised in a while.
I hope you have got to know ‘how to lose weight on a treadmill in a month.’