Step 5: Mostly people motive behind using treadmill is to lose weight so one should also take care of the calories while working out.
Different Types of Protein in Muscletech and Images of different Series of Muscletech Whey Protein. Running on a treadmill regularly is one of the most effective ways to lose weight as well as build your cardiovascular fitness. The first step when planning to lose weight using treadmill is to find a suitable treadmill.
After the warm up session of 5 to 10 minutes, gradually increase your speed until you start running at a moderate pace. Once you have build your endurance and feel comfortable running at a fast pace, both on an inclined and un-inclined treadmill, you can challenge yourself by training intervals. To lose weight quickly, it is recommended to run on a treadmill for at least 20 minutes every day, with two days of rest every week. Walking or running on a treadmill three times a week can help you burn calories and achieve your weight-loss goals, especially if you also follow a reduced-calorie diet. If you only have time for three treadmill workouts per week, make them count by maximizing the number of calories you burn. Aerobic exercise, such as running on a treadmill, can have a positive impact on your health.
If you run every day of the week, you'll have to burn 500 calories in each of those runs just to lose a pound per week. You might think, then, if you run at a pace of 5 mph for three hours per day, every day during the week, you could burn off 4 or 5 pounds per week -- which when compared to the recommended 1 to 2 pounds per week -- is rapid.
By running dozens of hours per week, your body will compensate by becoming more efficient, so you'll end up burning fewer calories with each run and storing more fat because your body is under such tremendous physical stress.
Without significantly changing your diet, exercise -- even hours of running on the treadmill -- will most likely not lead to major, rapid weight loss. People who could not go to the gym or any place for workout or exercise, they can use treadmill at their own place for exercise. The basic treadmill used at home, has a timer and tells the distance trekked on the machine’s front panel. As there is no restriction on calories while working out with treadmill but for the safer side one should monitor their calories also. If you follow these simple steps you can easily lose your weight, without doing any hardcore exercises or without going anywhere. A treadmill not only allows you to burn calories by participating in controlled workouts – walking, jogging and running – but also counts the calories burned and tracks your heart rate, time and distance as well. You can join local gym for treadmill workouts, but if you don’t have access to gym then buy your own. A slow walk on treadmill for 5 to 10 minutes will be enough to prepare your muscles for the intense workout you are about to participate in. If you are new to treadmill workouts, start at a low intensity, slightly faster than a walk, and work your way up.

Basic intervals want you to keep switching between running and walking for 10 to 15 minutes. Running on a treadmill for 20 minutes will help raise your metabolism (the rate of burning calories), which will help you get rid of those extra pounds quickly. To lose 1 pound in a week, you need to create a daily calorie deficit of 500 calories, burning a total of 3,500 calories more than you consume over seven days. A 155-pound person can burn approximately 600 calories in one hour of running at a moderate pace, and 185-pound person can burn well over 1,000 calories running vigorously, notes Harvard Health Letter. People who lose 1 or 2 pounds per week consistently are more likely to keep the weight off than those who lose a lot of weight quickly, according to the Centers for Disease Control and Prevention (CDC). Regular physical activity reduces your risk of type 2 diabetes, metabolic disorders, heart disease, strokes and some forms of cancer, according to the CDC. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga.
What you eat between those runs, your current size and your fitness level all affect how quickly you lose weight.
A 3,500-calorie deficit is generally accepted as being what you need to achieve to lose 1 pound. If you weigh upwards of 180 pounds, you'll burn slightly more than 700 calories per hour going at a 5 mph pace -- resulting in a potential 1.4-pound per week weight loss if not undercut by overeating.
Chances are, however, if you are large enough to burn 600 to 800 calories per hour running at a modest pace, your joints will not appreciate the impact. Your appetite will also respond to the tremendous change in energy output and you might find yourself disproportionately hungry -- so ravenous that restricting your calories is simply impossible. You need to curb your calorie intake and make the calories you do ingest come from healthy, natural foods like vegetables, fruits and modest amounts of whole grains, proteins and healthy fats to ensure you get all the nutrients you need to be healthy. Most of the gym equipment are specialized with heart rate sensors which allow users to find out whether they are working in a cardiovascular or fat burning zone. When buying a treadmill, make sure it has plenty of features, such as adjustable incline, heart rate monitor, an indicator for calories burned and clearly labelled controls. Start off by running at a fast pace for one minute, then slow yourself down to a walk for two minutes. Restricting the number of calories you consume and exercising vigorously on a treadmill at least three times a week for an hour or more will help you lose weight.
Those just starting out can walk at a slow-to-moderate pace and still burn hundreds of calories per hour.
If you cannot sustain high speeds or run for long periods on a steep incline, add short intervals of higher speeds or hills to your workouts.
If you can only exercise three times a week, you might lose weight even more slowly, at a rate of about a half a pound per week. In order to see these benefits, you should exercise at moderate intensity for at least 150 minutes per week, which is three 50-minute sessions, or at high intensity for at least 75 minutes per week, which is three 25-minute sessions. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.

Most people achieve this deficit with a combination of calorie restriction and increased calorie burning through movement.
If you weigh 150 pounds, you'll burn more like 600 calories in that hour, for a 1.2-per-week weight loss.
If you're extremely overweight, you're probably not in shape enough to sustain that level of activity, either. Your body will likely burn out after just a few days of attempting long runs on the treadmill and you'll be vulnerable to injury. Instead of seeking rapid weight-loss through running on the treadmill, set a reasonable, sustainable strategy for yourself. You should start with jogging or walking daily or on alternate days for approximately 30 minutes.
Some treadmills have automatic programs which have interval workouts or you can select your own. Once you feel comfortable running on straight treadmill, feel free to add an incline, but gradually increasing the angle of inclination. This 1 to 2 ratio will give you enough time to rest while getting yourself familiarized with training intervals.
Because of the amount of calories walking can burn, this low-impact activity is capable of helping you achieve your fitness goals. Many preset workout modes on treadmills include such intervals, making it easy for you to switch between high- and low-intensity paces.
Don't fret, however, as slow, gradual weight loss can have a great impact on your health and waistline.
Aerobic workouts can also increase your energy, improve your mood and promote better sleep.
Even the lightest of marathon runners rarely run three or more hours per day; it simply takes too much time, energy and effort. Treadmill running for hours may also leave you so tired that you fail to burn calories with all-day activity, such as taking the stairs, cooking dinner, cleaning the house, walking through the parking lot and playing with your kids. Trim your calorie intake daily by 500 to 700 calories and aim to burn 300 to 500 calories daily most days per week to lose 1 to 2 pounds per week. You can increase the time period or the intensity of the workout but it should be an easy workout. You can increase the speed for few seconds or minutes after a warm up session and repeat it gradually.
For example, a 180-pound person burns almost 1,000 calories per hour running at a 6.7-mph pace, or a nine-minute mile. Resistance training, stress-relieving activity such as yoga and shorter interval workouts should all be part of your weight-loss workout strategy.

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