There are no two ways about it-running is a great way to lose weight. What’s not to like? You sweat a ton, you huff and puff, and you get a nice little endorphin rush washing over your brain throughout your run. The more endorphins you get, the more you push yourself, the more calories you burn. This is the truth about running and this is why it is no wonder that running is one of the more popular ways people choose to do cardiovascular exercise. For many people, nothing symbolizes an intense desire to lose weight than spending some serious time on a treadmill. Unfortunately, the image of a person running on the road or an a treadmill does not tell the entire story of this particular way of losing weight.
The Real Story
It is too easy to look at treadmills or even hitting the pavement running as the end all be all solution to your weight loss needs. This would be a mistake. First of all, many people fail to realize that their bodies are always looking to compensate for lost calories. If you burn off calories exercising, your cravings will increase in intensity and regularity so you can eat more to compensate for the calories you burned off by running. More importantly, just because you are on a treadmill doesn’t mean you are burning fat. Sure, you are burning calories but if you want to lose weight quickly, you need to burn fat. Sadly, you can only burn fat based on a certain level of activity. Go below this level and you aren’t burning any fat. If you want to burn fat, your heartbeat rate must be around 60 to 90% of your maximum heart beat rate. You have to stay in this fat-burning zone for you to lose weight quickly. Do anything lower and you will still lose weight-you will just have to wait longer.
Treadmill Workouts You Should Try
To get to the target fat burning heartbeat range, you have to use a treadmill workout plan that can help you achieve the target rate without burning you out. The best approach would be to do the following workouts
Phase 1: Warm Up:
Your body starts out cool so you can’t shock it by going straight to your target beat rate. For the first two minutes, do a 0% incline at a speed of 1mph. After this period, ramp it up to .5% incline and increase your speed to 1.5mph
Phase 2: Build Up:
Increase your incline by 1% and do 2mph. Keep increasing the speed until you hit 4mph.
Phase 3: Peak Burn:
Decrease your incline but increase your speed to 5mph. Alternate between the build up and peak burn phases for 30 second durations. Keep using this high intensity intervals until you are ready to stop working out. The great thing about doing high intensity interval training is that you burn more calories while spending less time in the gym. This is a very efficient way to work out.
Phase 4: Cool Down:
Do the warm up below and dial down the incline to 0%.