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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Treadmills aren’t just for casual walks. They can help in fat loss, tone muscles, and boost endurance if used correctly. Here’s how to make your treadmill work harder for good results.
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Never skip the warm-up, as it help setting up the fat-burning pace. For example, starting with a 5-minute brisk walk. This preps your muscles and kickstarts your metabolism.
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Walking on an inclined treadmill might help in burning more calories than walking on the normal mode. Even a 5–8% incline can lead to fat loss and engage the glutes and hamstrings.
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Training at alternate intervals can be used as a secret weapon, try and alternate between walking and jogging or vice versa. For e.g: Go for 1 min jog then 30 sec sprint.
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Just avoid holding the rails for the best posture and activation. Try swinging your arms naturally, as this improves coordination and balance. Avoid leaning forward or slouching. Upright posture leads to better form, which yields better results.
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If you are someone who is habitual in using treadmills, go for advanced form and add dynamic movements like side shuffles or walking lunges, just keep the speed slow for your safety.
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Always track your heart rate; fat burning occurs at 60–70% of your maximum heart rate. Use treadmill monitors or a smartwatch, as too fast a speed leads to muscle fatigue. Try to keep your ideal heart rate zone consistent for 20–30 minutes.
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Don’t jump off the treadmill suddenly. Reduce the speed, do a slow walk, and do some stretches for better recovery, reduced soreness, and improved flexibility. This will lead to a calmer body and a calmer mind post-session.
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Pre-workout is really important to boost endurance. Have a banana with peanut butter or a handful of nuts for sustained energy. For post-workout, opt for a good protein source. You can have eggs, chicken, or some boiled legumes. One can also opt for protein supplements like whey plant-based vegan protein for better results.
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Make treadmill workouts more effective, include incline, mix speeds, add bodyweight moves, track your efforts and recover well. Remember, clever tweaks lead to significant results.
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