Running machine plays an instrumental role in the lifestyle of those who are practically busy but want to stay in shape through weight loss. Running machine workout for weight loss first appeared in the 1960s. Since then, it has become a recognized tool that helps lose weight and facilitates different physical improvements like reshaping the body.
To reduce a significant amount of weight on running machine, you need to spend the right amount of time according to your calorie intake. You must determine how many calories you take and you have to burn those calories to gain a significant weight loss. Running machines are a popular means of exercise, and you need not worry about the running machine price. Also, you don’t have to spend a lot of time on gym running machine. So, for fast weight loss, your only option is a treadmill. You may go for an indoor treadmill because you have to spend a lot of time to achieve your goal.
At first, it may appear that nothing’s changing, but with regular running, you will be able to lose a decent amount of weight. There are some strategies to follow for best results.
Running Machine workout for Weight Loss Tips
Step 1: The Beginner Workout
If you need rapid weight loss on a running machine, you have to keep in mind that;
For a single pound of weight loss, you need to burn around 3500 calories.
- For a male person of 180 lbs. 6 foot tall and 35 years old, he burns 410 calories after 30 minutes of running at six mph speed.
- The more the weight, the more you will burn your calories.
So, if you are a beginner, it quite challenging for you to burn 3500 calories instantly. If you intend to do that, you might get injured or got sick. For significant weight loss, you need to be patient and continue your workout regularly. Instead of increasing time and speed in overnight gradually increase duration speed.
At first, try the easy workout. Jog or walk on your running machine for half an hour. Follow this for 2 to 3 days in a week. If you are not ready for 30 minutes workout at first place, try to increase gradually. You can increase both intensity and duration. Continue this workout for around 3 to 4 weeks.
Step 2: The Intermediate Workout
If you have completed the beginner workout and feel comfortable with it, then it’s time for a moderate exercise. Add hills to workout. Try to perform at least one hill workout in a week. Also increase speed and intensity, if possible duration as well. Of course, add intervals between any 30 minutes workout.
It is better to use the indoor treadmill instead of gym running machine, as you can program your treadmill for hill workout and set incline according to your preference and keep it that way. Maintain normal speed and do not slack off during hill workout. Try to perform it for around 20 to 30 minutes.
For once a week go for long running. While in a long workout, try to perform it for twice the duration of your regular workout time. You decrease the speed, but keep running that entire time.
Try to perform an intermediate workout for 4 to 5 times a week for at least 3 to 4 weeks.
Step 3: Advanced Workout
The intermediate workouts are perfect for slow and steady weight loss. However, if you want to see the more immediate result and ready to perform harder then, you have to follow excellent workout.
For an excellent workout, the primary difference is you have to increase intensity. Get faster on your running machine. For those who only walk, add jogging and if you jog then add sprints. For once a week, try HIIT (High-intensity interval training). HIIT refers to high-intensity efforts with an equal amount or more extended amount of intervals. For example, you can run fast for a minute and then go walking for 2 to 4 minutes. You have to perform at least 20 minutes HIIT workout including the interval workout.
HIIT is very fruitful among other workouts. Research indicates that HIIT workout for 20 minutes is similar to the 50 minutes of cycling. HIIT workout also blood sugar and cholesterol level.
4 to 5 times a week and 3 to 4 weeks of high-intensity advanced workout should be good for your significant weight loss. However, you need to control your diet as well.
Exercise and diet are two important factors for weight loss. Running machine is a handy tool to gain significant weight loss. Continuing workouts on running machine will gradually provide you good body shape and decrease your weight as well. Do not stop other exercises. Research indicates that a fruitful result comes when we combine running with other practical activities. For equipment and accessories of different practices, try Fitting Guy. You will find some fresh and best accessories there.
However, you need to check for your calorie intake and keep an eye on how many calories to burn. Some weight machine will allow you to input your body weight, age and calculates your target heart rate automatically.
Hopefully, you are now well aware of the use of running machine and how to lose weight significantly with this. For further information and any queries, you can write to us at any time.