How to use a treadmill for maximum fat burning

The treadmill is arguably a favorite tool for gym activists because of the easy way to use it. You may also have your own treadmill at home. But if hours of running sessions on your treadmill carpet have not yet come to fruition, it could be because you are not optimizing the way you use your treadmill. Yes, even though running on a running wheel looks easy, there are a number of things that must be considered for maximum results. The following are some tips on how to use a better treadmill so that your exercise efforts are not in vain.

Various ways to use the treadmill to make your exercise session more effective

1. Run uphill with the incline mode feature

The calories burned when running uphill will certainly be different than walking or running on a flat track. But if you are a beginner, don't immediately get excited about using this mode.

Start gradually by walking or jogging on the treadmill for 15-30 minutes on two to three days a week. If you feel comfortable with this routine, then slip running on the incline. You should at least make one session of your treadmill run a week of running uphill.

Currently, many of the latest treadmill machines have the incline mode feature. Incline mode allows you to change the treadmill track to an uphill. You can use this feature and make the slope of the incline 1% to 2%. You can also manually adjust the treadmill incline. Then, try to maintain a normal walking or walking speed throughout the exercise. Continue for 20 to 30 minutes on the treadmill.

2. Change the running speed

If you've only been running at an average pace without variation, combine your treadmill sessions with an interval type. Interval running is a combination of slow running (your usual pace) and sprinting (as fast as you can over a period of time), combining it with recovery running (short sprints and low speed).

Interval runs can be short or long, depending on your needs. Interval running is great for improving your running performance and overall endurance. Most treadmills have pre-programmed options that include interval training, or you can create your own. After a ten-minute warm-up run, run as fast as you can for 30 to 60 seconds. After 60 to 90 seconds of recovery, repeat the interval again. Set aside one running session per week to practice this interval run. The entire workout should last between 30 and 45 minutes, including 10 minutes of warm-up and cool-down.

3. Run long term

As the name implies, long-term running should take a long time, at least it should be long enough to make you feel tired. Long-term running is meant to build your endurance. Running distance will depend on your condition and can change as your endurance increases.

Once a week add a long-term running session that is about twice as long as your usual routine. The running speed will definitely be slower, but keep running until the session is over.

4. Do not run holding onto the handrail

Some people think that holding the handrails while running is the correct way to use a treadmill. This is not true. The handrails are only there to help you get on and off the treadmill safely. While running on the treadmill, practice your upper body form into the proper running pose by holding your arms at a 90 degree angle, just as if you were running on the street.

Also make sure your body is upright. There is no need to lean forward as the treadmill will pull your legs back. You need to pull your feet off the carpet before you move them by the belt. If you lean too much forward, you may end up with neck and back pain.

5. Use a fitness tracker

The heart beat monitor feature programmed in the fitness tracker allows you to monitor changes in your heart rate. However, some of the latest treadmills already have a programmed heart rate monitor. If this is your treadmill machine, always pay attention to the numbers listed on the monitor screen. If your heart rate is not racing, you can increase the intensity by increasing your speed and increasing the angle of the course with the incline mode (but not more than 7% slope) to prevent fatigue and injury.

If there is no indicator, you can calculate your maximum heart rate using the formula 220 minus your current age. For those of you who are new to the treadmill, try to target your heart rate in the 50-65% range of the maximum heart rate you calculated above. For those of you who are experienced, 80% is a good number.

6. Don't forget heating and cooling

Warming up is an important thing to do in any sport. This prevents injury or severe soreness to your muscles and joints. Of course, this is also what you need to do before and after the treadmill. Warming up is one of the important points of how to use a treadmill.

Before getting on the treadmill, it is recommended that you do light static and dynamic stretches so that your muscles are ready to work continuously while you run on the treadmill. As you already know, when running you will involve all parts of the body.

Then when starting to get on the treadmill wheels, make sure you start by walking for a few minutes before starting to run at high speed. Use the speed increase feature from walking, jogging, to running. This slow increase in speed is to make your body less of a shock.

So even when you decide to finish your run. Use the cooling down feature if your treadmill has it. Just by pressing that one button, the speed of the treadmill will slowly decrease. You will be asked to walk for 2-3 minutes before the treadmill actually stops. Cooling down is done so that your muscles are not shocked by the drastic change in intensity if you just stop immediately.