According to a report by the World Health Organization, aka WHO, 39% of the entire world population has a weight above the BMI score of 24. More than 600 million people have a BMI score of 30, which means they lie under severe obesity.
BMI refers to body mass index; the value used to analyse your weight in respect to your height to determine weight class. Generally, a BMI value between 18 to 24 is considered average weight. Any score higher than 24 is regarded as overweight, and below 18 is taken as underweight.
As the above report suggests, obesity is a common disease that has affected millions of people worldwide. Not only does obesity impact your physical health, but it also puts you at a higher risk of diabetes, heart diseases, and several types of cancer.
Is running effective in weight loss?
The only way to curb obesity is to change your lifestyle and focus on a healthy cardio workout. When we think of reducing body fat, the first exercise that often comes to mind is running.
Running utilizes your lower body muscles and increases your water excretion that helps in reducing weight. Treadmill running can also help you build endurance and maximize your calorie burn.
However, not all people are able to get the best results from a treadmill.
Usually, novice trainers are unable to get any substantial weight loss by running. The primary reason behind their failure is the lack of awareness of the best techniques to improve body burn.
Most of them have to resort to hiring a personal trainer to ease their path to fitness goals. Nevertheless, the latest interval training techniques have allowed us to burn more calories by working out less.
The latest research shows that a high-intensity interval training session on a treadmill can burn up to 1000 calories within an hour. The methods aren’t hard to understand and can be practised easily.
Fortunately, you don’t have to search any longer to find the best treadmill workout and techniques to burn calories and lose weight.
In this blog, we shall be discussing several popular queries regarding treadmill workouts and how you can increase your calories burned per session.
High-Intensity Interval training
Out of all the ways of burning calories rapidly, HIIT workouts top them all. The workouts involve sessions of high intensity that push your heart rate to the fat-burning zone. Researchers have shown that once your heart rate is between 40 to 70% of the maximum, it enhances your metabolism that helps in burning more calories.
However, selecting a good HIIT workout isn’t an easy task. There are tons of options, and it can be challenging to decide which one suits you the best. The ultimate goal of the workout is to ensure that your body exerts greater efforts than usual hence helping you burn more calories in the same amount of time.
One of our favorite HIIT workouts is the 10 cycle workout. It uses sessions of high intensity to maximize your heart rate. You can learn more about HIIT workouts in our previous blogs.
A common misconception amongst trainers is the perception of low treadmill speed. It is widely believed that a low speed would always have a low-calorie burn and isn’t good for weight loss. However, the myth is busted by lateral walking.
Walking sideways on a treadmill can make your exercise sessions fun while burning greater calories than you imagine. Lateral walking strains your side fat muscle groups that enhance your body burns.
All you need to do is change your walking direction after each minute. While you are a novice, it is better to train at 2 mph until you are comfortable. For regular trainers, a speed of 3-4 mph is appropriate. Ideally, you should set the incline level to 2 as it would help in your back muscles and improve your posture.
Lateral walking utilizes different muscle groups as compared to walking; it puts a greater strain on your lower back and calf muscles, unlike running. Experts have suggested that sessions of lateral walking can burn up to 200 calories within half an hour.
Shorten your workouts
It is important to understand how our body loses weight before starting with our fitness goals. Regardless of the exercise equipment, a workout would initially remove your water weight; then, it would focus on the fats. A treadmill workout involves running at a pace that increases your water excretion, resulting in weight loss.
Once your water weight is removed, the latter workout session focuses on burning fats. An important factor in the fat burn is metabolism; it involves a series of chemical reactions that use your fats to provide energy to your body.
A higher metabolism indicates that your body is burning more calories. Apart from protein-oriented diets, metabolism can be increased by fluctuations in your heart rate.
How does a shorter workout session help?
Dividing your workout into multiple sessions at different timings would keep your metabolism high throughout the day. As your body gets into workout mode, the heart rate would spike, and during the rest intervals, it would calm down. These fluctuations would boost your metabolism, hence, enhancing your weight loss.
Increased workout sessions also have a mental effect. Once you conduct regular workouts, it would help you stay away from calories and eat proper meals. The fear of a more challenging workout would motivate you to avoid unhealthy food, aiding in fat loss.
We have come to the end of the blog. I hope it helped you learn the best techniques to burn calories and lose weight by using a treadmill. A treadmill is a great piece of exercise equipment, offering a range of different workouts based on your body composition. You must ensure to utilize it thoroughly for best results.
I understand that the weight loss journey isn’t easy, and running on a treadmill may get tedious after a few days; hence, you should vary your exercise for the best results. It is suggested that you should have some flat road sessions too. The outdoor atmosphere will help your mental health.
After a workout, light soreness in muscles is natural, which should ease with a little time. However, if it doesn’t, it’s better to seek professional medical advice about your workouts and physical health.
I wish you all the best in your weight-loss journey
How to burn more calories on a treadmill?
To lose weight quickly, you need to start training at an increased pace and incline. High-intensity workouts would demand additional efforts from your body to help you burn more calories.
How helpful is a treadmill in burning calories?
Experts suggest that you can burn up to 1000 calories on the treadmill within one hour. If you practice workout twice or three times a day, the calorie count will increase in multiple folds. Strength training sessions require more energy, thus can help improve your fitness levels.
What should be the treadmill running goals for a beginner?
Initially, the focus should be on getting familiar with the treadmill and your workout routine. Make sure that you aren’t taking extra cheat days.
Try to be as consistent as possible. It is better to start at low intensity, so your muscles don’t react abnormally.