Is Treadmill Cardio Or Strength Training

The treadmill is one of the most widely used aerobic exercise machines. A treadmill, besides being a diverse cardio machine, can assist you in losing weight if that is your aim.

Working out on a treadmill has other advantages besides helping you lose weight. Consider the following example:

The treadmill can be used all year.
It is workable to workout while watching your favorite television show. If you’re healing from an injury, the treadmill includes handrails, which is perfect.

It can help reduce your risk of heart disease and other chronic diseases, enhance sleep, raise your mood, and improve brain function, just like any other heart-pumping cardio activity.

Treadmills are found in almost every gym, making them a viable option for people at all fitness levels. Treadmills may also easily become part of your home gym if you like to work out at home.

Let’s look at the fundamentals of treadmill weight reduction, as well as some workout ideas and recommendations.

1. Interval training at a high intensity (HIIT)

HIIT (high-intensity interval training) is a type of exercise that involves alternating sets of high-intensity exercise with periods of rest.

According to a report published in 2017,

HIIT activities, according to a reliable source, can help you lose weight and burn calories in a shorter length of time.

The aim is to work especially hard for brief periods of time and then recover in between high-intensity workout spurts. This burns a lot of calories, which might help you lose weight.

In addition, your body tries to recover to a normal resting condition following an HIIT workout. It accomplishes this by converting body fat into energy.

Here’s how to do high-intensity interval training on a treadmill:

Make sure the treadmill is completely flat. Warm up by walking at 2 mph for 5 minutes.
For 30 seconds, run from 9 to 10 mph.
For 60 seconds, walk at 3 to 4 mph.
Rep 5–10 times more.
To cool down, take a 5-minute walk at 2 mph.
Alternate between jogging and sprinting for a more advanced workout. You can also extend each high-intensity set by a few minutes. Rest intervals should ideally be twice as long as high-intensity intervals.

2. Figure out where your fat-burning zone is.

Exercising at your fat-burning heart rate while on the treadmill can help you lose weight. You burn the most calories per minute in this zone.

To determine your fat-burning zone, first determine your maximal heart rate. This is the most your heart can beat in one minute of exertion.

220 minus your age is your maximal heart rate. Your maximal heart rate is 180 beats per minute if you’re 40 years old (220 – 40 = 180).

The fat-burning zone is about 70 percent of your maximum heart rate. If your maximum heart rate is 180 beats per minute, your fat-burning zone is 70% of 180, or 126 (180 x 0.70 = 126).

You’ll know how hard you should work to assist in weight loss based on this amount. Here’s an example of how to go about it:

Wear a wrist or chest-worn heart rate monitor. Set the treadmill to its flat position. Warm up by walking at 2 mph for 5 minutes.
Adjust the inclination to 2%. For 1 minute, jog at 4 mph.
Run at a speed of 8 to 10 miles per hour, or until you reach your fat-burning zone. At this heart rate, run for 15 to 30 minutes.
For 1 minute, jog at 4 mph.
To cool down, take a 5-minute walk at 2 mph.
The average fat-burning zone is 70%, however, everyone is different. Some people may need to hit 80 percent of their maximal heart rate to enter the fat-burning zone, while others may need to reach 55 percent. It is determined by a variety of characteristics, including gender, age, exercise level, and medical issues.

You could also lower your treadmill speed to get into your fat-burning zone.

For maximum weight reduction, a personal trainer can assist you in determining your ideal speed and heart rate.

3. Break free from a rut

Switching up your treadmill regimen is another way to lose weight. You can do the following by executing a different workout each time:

Reduce your chances of getting hurt. The same workout over and over can tax on your joints. It raises your chances of developing an overuse injury, which can set you back.
Avoid hitting a training ceiling. The more you do a workout, the less progress you’ll make. To progress, we must challenge your body.
Avoid boredom. If you vary your workouts regularly, you’re more likely to stay to your regimen.
Here’s an example of a training plan that incorporates several treadmill workouts into a well-balanced fitness routine:

Sunday: relax, go for a long stroll, or do some easy yoga.
Monday: 20–30 minutes of HIIT on the treadmill
Tuesday: muscle training and a light treadmill jog
Wednesday: relax, take a long stroll, or do some easy yoga.
Thursday: strength training and a light treadmill jog
Friday: 20–30 minutes of HIIT on the treadmill
Saturday: bodyweight workout or barre class

4. Include hills

Add hills to your treadmill exercise to make it more difficult. Because your body needs to work harder when you walk quickly or run on an incline, you burn more calories.

It also helps to generate greater lean muscular mass by activating more muscles. Because muscle burns more calories than fat, this aids weight loss.

Try this treadmill routine if you want to exercise on an incline:

Set the treadmill to its flat position. Warm up by walking at 2 mph for 5 minutes.
Adjust the inclination to 1%. For 1 minute, jog at 4 to 6 mph.
Each minute, increase the incline by 1%. Rep till you reach an incline of 8 to 10%.
Each minute, decrease the incline by 1%. Rep until you’ve reached a 0% to 1% inclination.
To cool down, take a 5-minute walk at 2 mph.
The average jogging speed is 4 to 6 miles per hour. To make this workout more difficult, increase the speed or add additional minutes.

Increase the inclination by 0.5 percent each minute for a simpler version. Repeat until you achieve a 4 to 5% incline, then reverse the process.

Beyond weight loss, there are several advantages.

Cardio activity, such as a treadmill workout, has many advantages besides weight loss. It might be useful:

control your endurance HDL (good) cholesterol levels rise when blood sugar levels rise.
boost memory and cognition prevent Alzheimer’s disease promote healthier skin and muscle strength
Reduce joint stiffness by reducing fatigue
reduce anxiety and tension, and improve sleep
boost your energy levels
promote sexual arousal by boosting your immune system

Last but not least,

A treadmill is a wonderful technique to burn calories and lose weight as a kind of cardio exercise.

Consult a skilled personal trainer if you’re unsure whether treadmill workout is ideal for you. They can work with you to design a treadmill weight loss program that is unique to you.

Combine treadmill workouts with strength training for the best results. Both types of exercise can aid weight loss and improve general health.

Before beginning a new fitness regimen, consult your doctor if you are new to exercise or haven’t worked out in a long time.

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