Treadmills can be an excellent way of working out when trying t lose weight for a number of reasons. The biggest reason why they works well is that most modern-day treadmills have in-built heart rate monitors. It is very easy to calculate what you target heart rate should be for weight loss, and watch it during your workout. Other advantages include convenience, and you can exercise no matter what the weather is like outside!
1. Target Heart Rate
In order to lose weight it is recomended that you exercise at 70 percent of your maximal heart rate sustained for minimum of 20 minutes. Using the following formula you can easily workout your max heart rate, then take 70 percent of this number nad aim to exercise at that rate. You maximal heart rate is 220-your age. This is a generic formula and it is advisable to seek professional advice form your doctor before starting any new exercise program, particularly if you suffer from any heart and lung conditions.
Once you have worked out your optimal target heart rate for weight loss, you can regularly check your rate while you are working out. If it seems to be too low, try increasing the speed or incline on the treadmill to increase your heart rate a little. If your heart rate is higher than 70%, you may be exercising in the anaerobic range and aren’t burning fat any more. Simply decrease the speed or incline and your heart rate will drop.
Before starting any walking/jogging program it is advisable to d 10 minutes of stretching to prevent injury. Stretch all the major muscle groups in your arms and legs prior to starting, such as calves, quads, hamstrings and shoulders. Stretching for 10 minutes after your treadmill workout may also help recovery and prevent post-exercise muscle soreness.
When first starting to workout for weight loss, aim to do a minimum of 20 minutes of continuous exercise every day at your target heart rate. As you fitness levels increase, you will find you have exercise at a higher intensity t stay in the optimal fat burning range. For a relatively unfit person, there target rate may be reached after a slow walk, a fitter person may need to jog. The intensity of the workout can be adjusted in 2 main ways. The first is to increase the speed at which you are working out, the second is t increase the incline on the treadmill to make you leg muscles work harder. Hope these tips will help you lose weight quickly and safely!