Are you a beginner in treadmills and thinking about how you can use the treadmill effectively to lose your fat body? Then come with us.
The best way to use your treadmill effectiveness is to get to running & walking, it can be very safe and easy to get weight loss.
Well, running on the treadmill offers a lot of health benefits, this is the alternative to going outside.
Yeah, I know what you are thinking asking?
Is walking on a treadmill effective for weight loss?
Well, both running and walking is a great option to use the treadmill effectively to lose weight.
But as compared to walking running gives you a better result, it will double your burn calories So that you get a quick result.
Here comes another question is that
Which treadmill is best for lose your weight?
Well, to my research the manual treadmill is the best way to burn more calories. If you have more money then you can go with the curved treadmill, there is a manual treadmill but gives a very quick result has come to the flat surface manual treadmill.
If you’re looking for affordable and having a bunch of pre-programmed workouts then you can take the motorized treadmill, these come in different categories under 10k, 20k, and 25k.
If you’re having doubts to choose the best weight loss machine then you can check out our buying tips.
How does running on a treadmill differ from running outside?
Well, going outside for running is not bad, but just imagine in the rainy weather can you do your running? If yes then there is no obsession, if no, there is an alternative way to doing your job running indoors.
Using a treadmill you can do your job better and also this is the safer condition of going outside.
Whether you ask me then I told you both running on the treadmill and outside have their benefits. However running with the treadmill is very convenient, safer, and low impact but this is expensive.
On the other hand, running outside is getting your mind fresh (because you running in a natural condition that has several benefits for your mind)and also cheaper but there is a bigger issue here it may impact your knee and joint injuries.
For safer running, it’s recommended to use a good show in both cases.
If you’re serious about your health then you have to master or become friends with your treadmill. Here we discuss the 14 tops for running that show you use the treadmill effectively for your weight loss.
13 Tips for Treadmill Running/Walking For Effective Workout
1. Warm-Up
Before running on the treadmill, it is important that you warm up your body by just doing 5 minutes of walking or jogging.
This will increase your heart rate and send the oxygen to all the body parts especially to your muscles so that your body temperature increases to do more effective workouts.
It is an uneasy and essential step, do not run directly.
2. Know Your Treadmill
If you know a product all the functionality then you will be using them perfectly, same thing here is if you know the function of the treadmill then it will be easy for you. So that you will maximize your workout.
If you are using the commercial treadmill in the gym then you can ask the trainer or you can see the video and to your health consultant if you are using a home use treadmill.
The treadmill has a different function, from then these following functions you have to know first.
Heart Rate Monitor
This will help to read your heart rate speed when you are running so that you can be ready to your maximum capacity.
Basically, these sensors are in the handrails, if a treadmill doesn’t have these facilities you can use a wearable smart fitness tracker.
Calories Burn Calculate
This will help to show your burn calories rate. Well, here the reading is not accurate because burning processes will be different based on your age, gender, weight, etc.
Preset Workouts
It helps when you are a beginner. In that case, you don’t know how you do your weight loss workout, so the pre-set programmed are helps to your make your workout easy.
The preset programs are developed by the expert so you don’t need to worry, it will show the result.
Speed Display
This will show how fast you are running on the treadmill. This is basically calculated by the unit of km per hour.
Stop Button
If you are using a motorized treadmill then you can see there is a big red button. This button is a safety feature for you.
When you think you are unbalanced and need to stop the machine just hit that button and then the machine suddenly slows down and stops.
But what about the manual treadmill, well in the manual treadmill all is in your control
3. Don’t Hold on to the Handrail or Console
Don’t wear the handrail while you are running and walking. well, there are several problems you will see if you hold the handrail.
Few of them are, you will start to see neck pain, shoulder pain, and back pain.
If you hold the handrail it will give you a harder workout which is not effective for your body.
For an effective workout, you have to do a proper body position and set your arms at a 90-degree angle.
Rather than holding the handrail of the treadmill for rest you can stop your machine and take a snap for your body to rest and start again.
4. Use a Slight Incline
First off all you have to be comfortable to do high instinctive training so you need to start your workout with zero inclines. Then try to increase your running speed by increasing your incline between 1-3 %.
Always take on a challenge so that you feel energetic and motivated to do extra time.
Just imagine if you are not increasing your incline you feel you are running on the surface which you usually do outdoors, that’s why the importance of inclines.
Simple tips use the incline to increase them from time to time to get more efficient results.
The following table shows that a how much an average 65 kg weight user lose calories by walking at 6.5k/h with different incline level
| Incline | Calories Burnt per hour |
|---|---|
| 0% incline or Level Ground | 362 |
| 1% | 391 |
| 5% | 500 |
| 10% | 660 |
| 15%(Max) | 850 |
5. Don’t Make It Too Steep
Don’t increase your inline to more than 7-8% suddenly you will be faced with pain in the back, neck, and knee.
Some runners think that if they increase their speed and incline they get a quick result so they increase anytime with more than 2% but the result happens nothing although they are injured.
Just think, that you never run 4-5 km with a 1-2% incline. If you increase anytime and try to do HITT exercise, then you have to be ready to face problems.
6. Know How Much You Pushing Yourself
The most tip that you should know is that your maximum capacity means how much time you are running over the speed.
Most people are doing much more exercise to lose their weight quickly, those people think that they can be fit in one day.
Don’t try to do that, if you have a heavyweight then contact your trainer and take advice on what and how to do it.
Try to do long runs but keep in mind to do it in your comfortable
7. Keep Your Body Upright
Don’t go forward while you are running or walking. Yeah, I knew the treadmill is pulling you forward. Keep your balance otherwise, you mainly feel neck and back pain.
8. Don’t Look Down
It is known that you want to see how many distances you have covered but if you see below on the display again and again, then your running flow will decrease.
This will be repeated and finally, you face back and neck pain. So keep in mind you always look up foreword.
9. Make a Time Interval
Well, when you take an interval in between running, you feel better and more comfortable.
At a peak point, our body can’t run, so before you reach your peak point you take a break, snap and rest until you are not in form.
After you get ready to run then start. And make sure to have a water or energy bottle and drink from time to time.
If you are not taking a time interval then at a time your body will be weak and you split down and you seriously injured. To avoid that you have to pay attention to your body.
10. Don’t Forget to Hydrate
As you see, your body needs to rest same as you need to be hydrated from time to time. So it will be the best time to hydrate while you take a rest.
Before running, take a water or energy bottle with you or you can put them into the bottle holder on the treadmills.
11. Listen to Music
Misc is one the best medicine to stay active. Well, you can listen to music while you are on the treadmill.
You can enjoy the music or your favorite podcast using your phone. So make sure before you are going to work out to keep a mobile phone and headphones or earphones with you.
Also, you can watch tv but this is not recommended because while you are watching a movie or TV show, your attention will be down from the treadmill and your neck and head may be down and start to hurt.
12. Don’t Step On or Off While the Treadmill Is Moving
Most beginners are injured because they don’t know about the treadmill. They step on and off suddenly although the machine isn’t stopped.
If you want to step on the treadmill, be careful, firstly you have to run the treadmill slowly and step up to the running surface and warm up a few miniatures and then speed up the machine.
In the opposite case if you want to step off then just slow down the exercise machine or stop the machine. After the machine stops or slows you step down.
13. Cool Down
Time to end your exercise, when you suddenly stop your weight loss workout you feel a little dizzy and feel you are still moving.
Don’t worry, it is common because you are moving for a few hours so you feel like this. So you sit down for a few minutes and rest to cool down your body. Also, you can take your energy drink to boost up your energy.
