In order to specifically reduce body fat percentage, several components are required. Sport in the form of sweaty cardio units is an important part of it.
In addition to the cross trainer, the treadmill is a popular way to improve personal fitness and fight against fat rolls.
Especially in winter or in wet and cold weather, the dry gym seems to be a better alternative to walking through the park or around the lake.
This is how your workout should go to lose weight
However, in order to really bring about noticeable changes in your body through your cardio sessions, you shouldn’t just start running without a plan.
The treadmill can be a useful tool to improve endurance, burn calories and increase your fitness level.
But it is only really effective if you know how long and in what way you should do the endurance workout.
Would you rather do HIIT sessions or endurance training?
How long you should exercise on the treadmill depends on whether you’re doing a HIIT workout or endurance running. Both types are effective for fat loss.
HIIT workouts consist of periods of very high speed, followed by periods of active recovery or complete rest – perfect for burning more calories in less time.
This also has to do with increased oxygen consumption after training. This condition causes an increased metabolism, causing the body to use more energy after such an intense workout.
While this afterburn effect won’t burn hundreds of calories, it will last for a few hours and is a nice side effect of HIIT.
Plus, HIIT sessions are great for busy schedules. A workout of just 20 minutes is recommended and can be very effective.
Increase intensity slowly and burn fat sustainably
Workouts that target endurance, however, may take a little longer. A light jogging session should last at least 30 minutes; at low intensity, i.e. walking, it should be at least 40 minutes.
This workout is best for improving the body’s ability to efficiently use oxygen for exercise.
With a little practice, this training helps you run faster and further in the same time than when you started – which ultimately also helps you lose weight, according to the trainer.
Trainings level must match your own fitness level
If you start training on the treadmill, you can use these two types of workouts, but you should always adapt the pace and duration to your personal fitness level.
Beginners in particular should first work on their endurance before challenging their body further.
You should start at a speed that you can comfortably maintain for at least 20 minutes. Running should be challenging, but not so strenuous that your form suffers.
Once you get used to the treadmill and increase the speed, you can push yourself to the limit with HIIT sessions.
Lose weight – it also depends on the right diet
By the way, fat loss is most effective when cardio training is combined with strength training sessions.
Because of the increased muscle mass, the body consistently consumes more calories – even without exercise during the rest phase.
In addition, the diet should be adapted to your own fitness goals. All efforts on the treadmill are quickly ruined if the body is fed junk food instead of good nutrients.
That’s why complex carbs, good proteins, healthy fats as well as fruit and vegetables are other important building blocks on the way to a comfortable weight.