Many people buy a treadmill because they want to lose weight and keep fit, unfortunately, many do not train properly, they believe that running until you are completely dead is good for something, but it’s all wrong, that’s not how you lose weight; so they only send the body into alarm, giving it the feeling of energy alarm, so in this way, the body prevents the consumption of excess fat to avoid famine.
Lose Weight with Treadmill: Heart Rate and Energy Consumption
When we move, run, work, etc., our body needs the energy to be able to make the bodywork efficiently; the body can use different forms of energy:
- Glucides, Sugars, Glucose, Glycogen
- Proteins
- ATP
- Storage fat
Of course, you have to use stored fat to lose weight, but how do you go about consuming only stored fat without touching other energy sources?
To understand which source of energy our body uses, we need to understand what are the mechanisms that cause fat to be burned rather than sugars or proteins. Now if you run, if you do the physical activity; the organism will need energy and to do this it will draw from the various supplies.
Each nourishment must be transformed into glucose and then into ATP to be assimilated by the body, glucose implies immediate consumption, and therefore an immediate bioavailability as energy. Protein needs more time and fat even more.
Fat is the nutrient that needs the most work to digest, and it also needs a lot of oxygen for this operation.
As the first energy source, it will use the glucose present in the blood, this energy source based on the quantity present will give energy for about 20 minutes, the body then goes to take the reserve glycogen found in the muscles in the liver and the kidneys. At this point we are at a crossroads, it depends on the amount of oxygen present in the blood, if there is little, the body first draws very fast but very short-lasting energy from the ATP, then breaks down the muscles by feeding on its own proteins.
If the oxygen present is enough then it must be done to transform the fat into glycogen and thus feed on the storage fat.
Oxygen is the magic word. Therefore, to lose weight it is essential to always have high oxygen reserves in order to allow the body to burn the stored fat and feed on it.
As mentioned before, however, for about 20 minutes the body is nourished with the glucose found in the blood, so to burn fat you must run at least 30 minutes otherwise it is almost useless for weight loss.
However, it is true that the metabolism is also fundamental for weight loss, and therefore ensures that the body consumes energy even after physical activity; the protocol that follows is specifically designed to allow weight loss by acting on two mechanisms:
- Consumption of Storage Fat
- Metabolic enhancement
Training Card Protocol for Weight Loss and Fat Loss
To train well you also need adequate clothing, so it is important to wear a pair of running shoes that help you avoid back problems, knee problems… You must have shoes with a high degree of cushioning.
Then it would be better if you used a heart rate monitor to calculate your maximum heart rate threshold not to exceed, the fastest but superficial method is to do:
220 – Your age and what you find must be the maximum beats that you shouldn’t exceed when exercising.
Example for a 30-year-old person = 220-30 = 190 max beats or% HRmax.
This is the simplest but the most inaccurate, as there are much more reliable and safe methods.
Once we know the maximum heart rate, we know that by running between 50 and 70% at the most, our body is able to burn the stored fat. So always returning to the 30-year-old person with a maximum heartbeat of 190 beats per minute, his beats at 50% will be 80 beats per minute and 70% will be 133. Knowing this we can tell the 30-year-old to run between 90 and 133 beats per minute for at least 30 minutes to make sure you burn some fat.
Weight Loss Table with the Treadmill
The table is for a monthly cycle, in the second month, you can add 10 minutes of running or increase the incline by 2 degrees, for the following months ask and it will be given to you.
I assume you have already made the initial journey to use the treadmill, this is the second step. And it is assumed that you are able to walk at 4Km / h for at least an hour.
if you skip a workout, pick up where you left off on the first possible day, the protocol includes 3 workouts a week every other day, if you want to integrate with a 4 workout, insert a 35-minute running session keeping the heart rate between 50 and 65% of the maximum heart rate. Always do some stretching before and after training if possible, before running, do some strengthening exercises of both the legs and the arms, this to increase the basal metabolism and the legend on how to read the tables below:
Week 1 to Lose Weight with Treadmill
Day 1 to Lose Weight with Treadmill: 35 minutes in total
5 minutes of warm-up walking at a speed of 4 km / h with a 1% incline
15 minutes of CRF with a maximum heart rate of 65%
5 minutes of walking keeping the beats around 55-60%
5 minutes of slow walking
Day 2 to Lose Weight with Treadmill: 30 minutes in total
5 minutes of warm-up walking at a speed of 4 km / h with a 1% incline
5 repetitions: 1-minute CRLI at 60-75% BCM incline 2% + 3 minutes CRF at 50-60% BCM
5 minutes of slow walking
Day 3 to Lose Weight with Treadmill: 40 minutes in total
5 minutes of warm-up walking at a speed of 4 km / h with a 1% incline
5 minutes at CRF with BCM 65% inclination 1%
5 minutes at CRLI with BCM 60-70%
20 minutes at CRF with BCM 65%
5 minutes of slow walking
Week 2 to Lose Weight with Treadmill
Day 1 to Lose Weight with Treadmill: 35 minutes in total
5 minutes of warm-up walking at a speed of 4 km / h with a 1% incline
15 minutes of CRF with a maximum heart rate of 65%
5 minutes of walking keeping the beats around 55-60%
5 minutes of slow walking
Day 2 to Lose Weight with Treadmill: 30 minutes in total
5 minutes of warm-up walking at a speed of 4 km / h with a 1% incline
5 repetitions: 1-minute CRLI at 60-75% BCM incline 2% + 3 minutes CRF at 50-60% BCM
5 minutes of slow walking
Day 3 to Lose Weight with Treadmill: 40 minutes in total
5 minutes of warm-up walking at a speed of 4 km / h with a 1% incline
5 minutes at CRF with BCM 65% inclination 1%
5 minutes at CRLI with BCM 60-70%
20 minutes at CRF with BCM 65%
5 minutes of slow walking
Week 3 to Lose Weight with Treadmill
Day 1 to Lose Weight with Treadmill: 40 minutes in total
5 minutes of warm-up walking at a speed of 4 km / h with a 1% incline
15 minutes of CRF with a maximum heart rate of 65%
10 minutes of walking keeping the beats around 55-60%
5 minutes of slow walking
Day 2 to Lose Weight with Treadmill: 34 minutes in total
5 minutes of warm-up walking at a speed of 4 km / h with a 1% incline
6 repetitions: 1-minute CRLI at 60-75% BCM incline 2% + 3 minutes CRF at 50-60% BCM
5 minutes of slow walking
Day 3 to Lose Weight with Treadmill: 45 minutes in total
5 minutes of warm-up walking at a speed of 4 km / h with a 1% incline
5 minutes at CRF with BCM 65% inclination 1%
10 minutes at CRLI with BCM 60-70%
20 minutes at CRF with BCM 65%
5 minutes of slow walking
Week 4 to Lose Weight with Treadmill
Day 1 to Lose Weight with Treadmill: 40 minutes in total
5 minutes of warm-up walking at a speed of 4 km / h with a 1% incline
15 minutes of CRF with a maximum heart rate of 65%
10 minutes of walking keeping the beats around 55-60%
5 minutes of slow walking
Day 2 to Lose Weight with Treadmill: 34 minutes in total
5 minutes of warm-up walking at a speed of 4 km / h with a 1% incline
6 repetitions: 1-minute CRLI at 60-75% BCM incline 2% + 3 minutes CRF at 50-60% BCM
5 minutes of slow walking
Day 3 to Lose Weight with Treadmill: 45 minutes in total
5 minutes of warm-up walking at a speed of 4 km / h with a 1% incline
5 minutes at CRF with BCM 65% inclination 1%
10 minutes at CRLI with BCM 60-70%
20 minutes at CRF with BCM 65%
5 minutes of slow walking
For the following weeks, you can repeat the protocol in the same way, if you want you can add one more degree of incline to the treadmill.
