Last updated on June 16th, 2022 at 04:06 pm
Now if the weather changes it will cannot break your motivation or stride. Plus, you don’t have to go to gym if you are not willing to because you can workout at your own place now, by using the Best Treadmills for Household. If you are short on time or too lazy to do exercises, then treadmills are the best option in which you don’t have to put much effort and you can still burn a lot of calories and can have a Fabulous Physique.
You can do multitask while using the Treadmill like listen to music or news. On the other side, you should be careful with the Treadmills because improper usage of it can be a disadvantage for you. So, for your betterment for next workout, there are some of the Top Fitness Tips with the Best Treadmill at low cost enlisted;
Some Important Fitness Tips
Warm Up and Stretch
Before you start running on treadmill, it is important to take a start with warm up by just walking on the Treadmill. It’s best to take start by just walking slowly on treadmill as it builds momentum. Moreover, a warm up produces physical exertion by raising the heart rate, sending proper oxygen to muscles and also increases the body temperature, which helps in making the workout more efficient.
Firstly, take a start with warm up and when you are done with workout, don’t forget stretching. Stretching is too effective after workout and it stretches and relaxes your muscles so that you can avoid any cramps after workout.
Find the Fat-Burning Zone of your Body
When you are doing workout, you can enter the fat-burning zone at the maximum heart rate which helps in losing weight efficiently and calories are mostly burned at this zone.
How to know your Fat-Burning Zone?
If you want to know that what’s your fat-burning zone then calculate your heart rate first, at maximum level. Then, you will get to know that in 1 min of exercise, what will be the maximum rate of your heart beat. Moreover, whatever will be the maximum heart rate it will be 220 deducted from your age.
The fat burning zone of your body is about 70 percent of the maximum heart rate. With this percentage, you will get to know that how much hard work you should do, so that you can lose your weight.
Proper Way to Get Prepared for Workout?
The proper way to do it is;
- Firstly, before starting the workout make sure that you are wearing a heart rate showing monitor on your chest or wrist.
- Bring the Treadmill settings to flat and take a start with warm up by walking at the speed of 2 mph for five minutes.
- Then, set the incline at 2 percent and walk for 1 min at 4 mph.
- Start your running at 8 to 10 mph and run for 15 to 30 minutes straight until you enter the fat-burning zone.
- Lastly, jog for a min at 4 mph and then walk for 5 mins at 2 mph to cool down.
Everyone is different so some people can enter to their fat-burning zone maybe at 55 percentage. While on the other hand, the others may reach at 80 percent of their maximum heart rate. It based on different factors like age, gender, medical conditions and fitness level.
How Long to Run or Walk
The ones that are using the Treadmill for the first time should prefer walking of 20 to 30 minutes so that they can create a tempo before they increase their speed or time.
Walking on Treadmill is more preferable over running because it maintains fitness level and easy to do, so can be done at anytime. Once a person is habitual then the walking period can be converted into running and the time can also be increased to 45 minutes for more improvement and weight loss.
The beginners should set a 30 minutes program in starting, 15 minutes for walking and 15 minutes for running. In the first 15 minutes, the carbohydrates (from the last meal) of the body are burned. In the second half, the fat is started burning and then your body starts to produce more energy.
Don’t Forget to Hydrate
You lose water and sweat from your body while running on the Treadmill, so you should keep a water bottle with you whenever you are doing workout. Drink 4 to 6 ounces of water after every 20 minutes. Moreover, drink about 500 to 700 ml of water almost 2 hours before start running, so that does not cause dehydration in your body while running.
Change Your Shoes
Whenever one is perfectly on the schedule of running using the treadmill—it is easy to forget how old the shoes are when you only wear them inside and they stay clean and look new. Having routine of using treadmill for 30 minutes to an hour will make your shoes to wear out. Thus, make sure to replace your shoes after every four to six months of routine.
Have Cheat Days
This might not sound new, but it is as important as following the working out schedule. Having certain cheat days in which you allow yourself to eat whatever you want builds a great self-esteem over your achievement. For instance, if you have been working for straight a month and ensuing the diet chart properly—throw yourself off to some good brownies.
Conclusion
We have compiled some important Fitness Tips for the Beginners who want to lose weight quickly and want to get to know that how to properly start a workout using Treadmills. Treadmills have much benefits like, you can do multitasking while running on Treadmill and due to its use the heart risk decreases and it improves brain functioning. Overall, Treadmill is a good option for the ones who prefer workout at home.
Sources
- https://www.healthline.com/health/treadmill-weight-loss#fat-burning-zone
- https://www.verywellfit.com/tips-for-treadmill-running-2911986
- https://www.chatelaine.com/health/fitness/the-best-treadmill-workout-tips-from-the-experts/
