Workouts for Weight Loss/Fat-Burning on a Treadmill
It's not about the miles... it's your heart rate.
(Photo: Filip Mroz / Unsplash.com)
So you've just go your treadmill and now you want to burn the fat and lose weight. This is the most common reason people by a treadmill for the home, and yet, less than half those we spoke to felt they achieved their goal.
So, what is the best way to shed the pounds running? Well it's certainly not pressing go and running for as long as you can - especially if you've not run for years, or never before! A burning sensation in the lungs is not very pleasant and certainly not good motivation to do it again :0)
The answer - take it easy. Slowly build your basis fitness first and your duration, then you can start to move things along at a faster pace. And trust me, if you take the right steps, you'll be surprised just how quickly you can progress. Then it's not just a matter of losing weight, you'll be looking to set new personal bests (PB) in your mile, 5k, 10k, 10 miles and who knows where it will end.
But let's not get ahead of ourselves just yet.
Before you start on any weight loss program, don't assume it's just about 'burning calories'. I know some believe because they're doing more exercise, they can eat more! Not the way to lose weight. Any program has to include eating sensibly, healthily and reducing calorie intact. I'm not an expert on diets, so if you want more advice the UK's National Health Service website is a good source of information to get you started.
Depending on your current level of fitness or running ability, adjust the times and speeds below, or start at a later step. Again, I'll assume you've consulted your doctor to determine whether you're able to undertake a fitness training program of this sort.
So, what is the best way to shed the pounds running? Well it's certainly not pressing go and running for as long as you can - especially if you've not run for years, or never before! A burning sensation in the lungs is not very pleasant and certainly not good motivation to do it again :0)
The answer - take it easy. Slowly build your basis fitness first and your duration, then you can start to move things along at a faster pace. And trust me, if you take the right steps, you'll be surprised just how quickly you can progress. Then it's not just a matter of losing weight, you'll be looking to set new personal bests (PB) in your mile, 5k, 10k, 10 miles and who knows where it will end.
But let's not get ahead of ourselves just yet.
Before you start on any weight loss program, don't assume it's just about 'burning calories'. I know some believe because they're doing more exercise, they can eat more! Not the way to lose weight. Any program has to include eating sensibly, healthily and reducing calorie intact. I'm not an expert on diets, so if you want more advice the UK's National Health Service website is a good source of information to get you started.
Depending on your current level of fitness or running ability, adjust the times and speeds below, or start at a later step. Again, I'll assume you've consulted your doctor to determine whether you're able to undertake a fitness training program of this sort.
Workout #1 - Steady Walk
If overweight and unfit start at a comfortable walking pace for 10 minutes and see how you feel. Walk tall, keep your shoulders relaxed and let your arms swing by your sides. If after 10 minutes you feel fine, increase the speed of the belt a little and continue for 5 minutes. Keep going until you feel nicely tired and out of breath - but not ready to collapse :0)
Do this session every day until you can go for 20 minutes at a good walking pace, then move on to Workout #2
If overweight and unfit start at a comfortable walking pace for 10 minutes and see how you feel. Walk tall, keep your shoulders relaxed and let your arms swing by your sides. If after 10 minutes you feel fine, increase the speed of the belt a little and continue for 5 minutes. Keep going until you feel nicely tired and out of breath - but not ready to collapse :0)
Do this session every day until you can go for 20 minutes at a good walking pace, then move on to Workout #2
Workout #2 - Walk & Run
Combining a walk/run routine will keep your heart rate up for longer periods than if you just try to run and stop when tired.
This can be varied by either increasing speed, or the time periods. Ultimately, you should look to run for longer and walk less. The objective is to keep moving for longer periods and maintain a higher heart rate. You should hopefully find you'll get to the point where you won't need to walk until the end of your workout for a cool down. This leads on to Workout #3 below.
Combining a walk/run routine will keep your heart rate up for longer periods than if you just try to run and stop when tired.
- 3 minute easy walk to warm-up
- 3 to 5 minute run at a comfortable.
- 1 to 2 minute walk to recover
- Repeat #2 and #3 but lengthen either if you feel you can run longer, or need more time to get your breath back with the walk.
This can be varied by either increasing speed, or the time periods. Ultimately, you should look to run for longer and walk less. The objective is to keep moving for longer periods and maintain a higher heart rate. You should hopefully find you'll get to the point where you won't need to walk until the end of your workout for a cool down. This leads on to Workout #3 below.
Workout #3 - Intervals
Building on #2, you replace the walking phase for a slower run. You can adjust the timings below to suit your current fitness level, but by now you should be able to challenge yourself a little more. I'd advise you either wear a chest strap or use the pulse sensors on your treadmill to keep an eye on your heart rate.
You can progress this workout by raising both your running and recovery speed over time, or lengthen the faster periods - but not by too much so you can't run for long. This workout will keep your heart pumping in the fat-burning zone for longer and therefore achieve better results. Ideally, you should aim to do at least 20 minutes on steps #2 and #3.
Building on #2, you replace the walking phase for a slower run. You can adjust the timings below to suit your current fitness level, but by now you should be able to challenge yourself a little more. I'd advise you either wear a chest strap or use the pulse sensors on your treadmill to keep an eye on your heart rate.
- 3 minute easy walk to warm-up
- 1 minute run at a challenging pace
- 1 minute run at a recovery pace
- Repeat #2 and #3 until you find you cannot manage the full minute at the higher pace - move to #5.
- Cool-down with a 3 - 5 minute easy-paced walk.
You can progress this workout by raising both your running and recovery speed over time, or lengthen the faster periods - but not by too much so you can't run for long. This workout will keep your heart pumping in the fat-burning zone for longer and therefore achieve better results. Ideally, you should aim to do at least 20 minutes on steps #2 and #3.
Workout #4 - Advanced
If you're an experienced runner who has, let's be tactful here, gained the odd pound or six with age, then you can experiment with this one.
If you can handle this okay, add an incline to your 'hard and fast' interval in step #3, but return to level for the recovery in step #4.
DID YOU KNOW? Running uphill (5%) burns 30% more calories than running on the flat over the same time. So once you've mastered these workouts, be brave and take on my Hill Run Workouts, and for faster 'after-burn' weight loss, check out HIIT workouts - but only when you're in shape :0)
If you're an experienced runner who has, let's be tactful here, gained the odd pound or six with age, then you can experiment with this one.
- 3 minute easy walk to warm-up
- 5 minutes at a comfortable pace to get into the flow
- 3 minutes 'hard and fast' (challenging pace so you're breathing hard)
- 1 minute recovery walk
- Repeat #3 and #4 for up to 10 repetitions
- Cool-down with either a 5 minute gentle jog, or a walk
If you can handle this okay, add an incline to your 'hard and fast' interval in step #3, but return to level for the recovery in step #4.
DID YOU KNOW? Running uphill (5%) burns 30% more calories than running on the flat over the same time. So once you've mastered these workouts, be brave and take on my Hill Run Workouts, and for faster 'after-burn' weight loss, check out HIIT workouts - but only when you're in shape :0)
By Roy Palmer UK Athletics Coach / Teacher of The Alexander Technique
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