When you start to gain weight, the first sign you will notice is fat addition.
For men, it begins around the love handles and the stomach. In women, the hips generally have the first sign of fat and can be challenging to shift.
The first thing that comes to mind when removing fat is the diet, but the best way is to combine exercise and diet.
In particular, you want to do long aerobic exercises to burn many calories and fat in your body. The guide below will help you understand how treadmills can help you to burn fat.
How to Burn Fat on Your Body
You can burn fats by creating a calorie deficit between the calories you burn each day and the calories you eat.
When there is calorie reduction, the body needs to use something other as fuel for it throughout the day, and the energy available in your body is fat.
A constant calorie deficit every day will burn fat consistently every day.
A woman requires 2,000 calories a day, and a man needs 2,500. With these numbers, you can calculate the amount you eat and how much you burn during exercise, and, hopefully, you will have a deficit.
To burn a pound of fat, you have to burn 3,500 calories, but fortunately, there are many ways to do this. The most popular way to do this is diet and exercise.
How Does Treadmill Burn Fat?
Treadmills and other cardiovascular machines help burn calories as they put you in the aerobic zone.
It means that you are training at up to 80% of your top heart rate and is the ideal way to burn calories efficiently while working out.
If you can race for longer distances, it will burn even more fat and calories. Some sites require you to enter the time, speed, and weight and tell you how many calories you burn.
Treadmill Routines To Burn Fat?
Most people will probably jump on the treadmill with the quick launch button and start their routines.
The problem with this is that you need to continue like this every week.
If you run without previous exercise, you can only do 10 minutes or less. Workouts allow you to run longer, and exercise routines will help you with that.
The first and most popular routine for this is a slow build-up racing to 5k.
You slowly do this over nine weeks using the walk and run method.
It prepares you to run for about 30 minutes, which burns about 330 calories depending on your speed and weight. The couch to 5k routine features a design specifically for a treadmill.
We have other routines as well that target bigger people who not only aim the speed but also the inclines.
One is for running, and the other is for walking, and both are only for weight loss. They will help you lose weight until you can start walking and reach the couch to 5k.
Find The Zone You Burn The Most Fat
If you are using a treadmill, exercising your heart rate to burn fat can help you lose weight.
It is the area where you burn the most fat per minute. To find a fat-burning zone, you first have to calculate the top heart rate.
It is typically the maximum heartbeats in one minute of exercise. Your top heart rate is 220 minus your age.
The fat-burning range is usually 70% of the maximum heart rate. With that number, you know how much you need to train to burn fat.
Wear a heart rate monitor on your wrist or chest. Place the treadmill on a flat surface. And then walk at 2 miles per hour for 5 minutes to warm up.
Set the slope to 2% and then run at 4 miles per hour for 1 minute. Run at 8-10 miles an hour or until you reach your fat-burning zone. Exercise for 15-30 minutes at this heart rate. Run at 4 miles per hour for 1 minute and then walk at 2 miles per hour for 5 minutes to cool off.
Although 70% is the average fat-burning range, we are all different. Some people may enter the fat-burning zone at 55% of their top heart rate, while others may need to reach 80%. It depends on several factors, such as sex, age, medical condition, and fitness level.
You can also go to the fat-burning zone more slowly on a treadmill. A personal trainer can also help you determine the ideal speed and heart rate for optimal weight loss.
Related post: How To Burn 400 Calories on The Treadmill?
Use Inclines
Make the treadmill routine more complex by adding hills.
Running or brisk walking will burn calories as your body will work harder.
Also, it activates more muscles creating more muscle mass which helps you lose weight because your muscles burn more calories than fat.
If you want to exercise on a slope, try this treadmill training: Place the treadmill on a flat surface. Walk at 2 miles per hour for 5 minutes to warm up. Set the slope to 1 percent and then run at 4 to 6 mph for 1 minute.
Also read: Does Incline Treadmill Build Your Butt?
Increase the gradient by 1% per minute and repeat this process until you reach an 8 to 10% slope.
Reduce the hill by 1% per minute and then repeat until your rating is 0-1% and then walk at 2 miles per hour for 5 minutes to cool off.
In general, the average running speed is 4 to 6 miles per hour. You can raise the running rate or spend more time to make this exercise more challenging.
For a simpler version, increase the incline by 0.5% every minute. Repeat this process until you reach a 4 to 5% slope and then continue in reverse order.
Consider Your Diet
True treadmills burn fat, but if you add a proper diet to your exercise, you can burn fat twice as fast.
For example, let’s say you burn 300 calories a day on a treadmill, which lasts about 20 to 30 minutes. So, if you eat 300 calories less and you do so about five days a week, you burn at least a pound of fat a week.
There is another way to burn these calories through weight training. It is optional, as exercise and diet will help you lose weight.
Weight training will help you burn calories even when you’re not training. Muscle breaks down, and muscle building consumes many calories, and the burning takes place 24 hours a day.
Also read: Is Treadmill Good For abs?
Conclusion
In conclusion, the above is a very effective weight-loss routine, but you don’t have to apply all of it immediately.
Using it at once would work but needs a lot of commitment. As long as you are watching what you are eating and slowly getting into an exercise routine, you will begin to develop the shape you want.
Make changes in your life slowly but steadily, as the right weight and exercise can have significant health benefits.
It will help you to live longer and have more energy during the day. The treadmill burns fat and can be of great help in the long run, but the trick is to follow the training routine consistently.