Treadmill Exercise
When it comes to aerobic exercise, the treadmill is a staple piece of gym equipment. If you want to lose belly fat, the treadmill can easily be your first and last station of call. But let's face it: exercising on a treadmill can be boring, if you stick with the same old routine or don't know the variety of functions that the treadmill has to offer. Below are some ways to lose belly fat through treadmill exercises that will challenge you and keep you looking forward to your next workout.
About Fat Loss
Treadmills and belly fat? They might seem to have no connection, but if you've decided to lose belly fat by using a treadmill, you already know something that most people don't: fat cannot be spot-trained away. Belly fat can only be lost through sustained cardiovascular that uses the large muscle groups, such as power-walking, jogging and running. Whenever you hop on the treadmill to exercise away your belly fat, remember to keep your heart rate working within 70 to 85 percent of its maximum (see Resources). If the treadmill you're using doesn't have a touch pad that gives you a digital read out of your heart rate, consider purchasing a heart rate monitor than you can wear during the course of your workout.
Challenge Yourself With Speed
Treadmills come with a variety of speed settings. Depending on the length of your legs, a setting of 5.0 MPH could lend itself to power walking, while those with a shorter stride might find themselves in a full run. Experiment with the treadmill first to determine at which point you must pick up your pace from a quick walk to a leisurely jog and then from a jog to a full run. Knowing what MPH setting to use while you're on the treadmill can help you execute your workout more efficiently. (Hint: write down your MPH settings on a small piece of paper, if it helps you to remember once you're using the machine.)
Always begin with a three-minute warm-up at an easy pace. Then up your MPH setting so you're at a brisk "power" walk for another two minutes. For the two minutes after that, increase your MPH so that you're at a comfortable jog. Alternately, if your endurance is such that a good two-minute run doesn't wind you, challenge yourself further. Continue to alternate two-minutes off (brisk walking), two-minutes on (jogging or running) ten times. Think of these two-minute intervals the same way you would doing repetitions, and your exercise time on the treadmill will fly by. End your work-out with a two-minute "cool down" at a leisurely pace. The article below from Fitness Magazine gives you an example of a 2000-calorie treadmill workout that incorporates walking/running intervals.
There's no hard fast rule when it comes to interval training on the treadmill. Instead of two-minute intervals, some trainers advocate that those new to treadmill use employ a less strenuous routine--two minutes of power-walking, followed by a minute of jogging or running. Yet others advocate a one-minute on/one-minute off routine. Ultimately, it's the choice of the individual. As long as you keep your heart rate within its target, you're burning away belly fat.
Amp It Up with Incline
Another way to vary your treadmill exercise routine is by experimenting with the machine's incline function. Again, if you're new to treadmill exercises, find out what maximum incline setting challenges you and keeps your heart rate within its target. Using the incline function also builds strength in your glutes (the muscles around your hip joint) by simulating an uphill climb.
Start with a three-minute warm-up, just as you would if you were performing walking/running intervals. However, the incline setting should be used incrementally at a MPH of around 4.0, or 3.5, if you're a beginner. You can alternate two- or three-minute intervals at various inclines. Or you can really challenge yourself by working up to a particularly steep, sustained incline of ten to 12 percent. To see the many variations possible, see the link below, which gives specific instructions for an intense 20-minute workout using the treadmill's incline function.
If you haven't exercised in a while, take it easy on the treadmill at first. You might find yourself winded after only five or ten minutes. Working up endurance takes time and patience. Just remember the key rules to healthy exercise: if it hurts or makes you feel ill, stop the activity. If you injure yourself, take time to recover. Finally, before you begin any kind of exercise program, get your doctor's okay.
Tags: heart rate, your heart, your heart rate, incline function, jogging running