You can shave off some calories by running on the treadmill. However, running at the same speed and at a uniform incline whenever you hit the treadmill can cause a training plateau. The result is that you no longer burn as many calories and the workout becomes uninteresting to the extent that you may start skipping your sessions.
All the same, jogging on a treadmill can change from being boring and tiring to an exciting, fat-torching activity. Here are some strategies you can employ as you work on the treadmill to lose some pounds:
Keep mixing up your intensity and varying your training duration
You need to burn more calories to shed some pounds. The way to achieve this is by increasing your intensity or your duration. If you exercise too closely to your maximum heart rate, you will burn calories pretty quickly. On the other hand, if you run at a slow and steady pace, you will have to work out for quite some time to realize any results. The best idea is to have a variety—some days exercise for 20 to 30 minutes but at a bit faster pace, and on other days, work out slower but for a longer duration, like an hour or so.
Vary the incline
When you change your training grounds to an unfamiliar park, trail, or any other place, you may be taken by surprise by any sudden hills and slopes. The repetitive inclines and declines create a great workout that helps you shed some weight. Walking or running uphill and downhill pose some unique and vital challenges to both the muscle and the cardiovascular system, resulting in good results and sustained interest throughout the workout. Changing the incline every five minutes as you exercise on the treadmill will ensure that you work on various muscle groups as well as retain your interest in the routine.
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Perform HIIT on the treadmill
HIIT involves working at a very high intensity for short stints, then taking a rest, and doing the same again and again. With your playlist ready, you can have a 30 to 45-minute session alternating between walking and jogging on the treadmill. You can alternate between 30 to 90 seconds of jogging and 30 to 60 seconds of walking. Varying things on the treadmill tones your muscles and torches those calories.
Change the directions
Similar to moving backwards on the stair climber, you can apply the same multidirectional challenge to the treadmill. Despite this being contrary to the proper rule of machine use, you can employ it with a level of caution. You stand to reap bigger benefits in burning a substantial amount of fat by switching directions on the treadmill. You work twice as much to strengthen your hips when you walk backwards or sideways. You can even work harder by adding a resistance band.
Surprisingly, you can achieve more if you concentrate on the treadmill by reducing conversations with fellow trainees. To torch as many calories as possible, save the socialization for after the workout.
Pump your arms
Swing your arms as you run to burn more calories. Bend your elbows at a right angle and move your arms back and forth from the shoulder in coordination with your running or walking pace, hence sweating more and burning more calories. Once you are used to swinging your arms, you can hold on to some small weights to increase the calorie-burning power of the treadmill exercise.