Treadmill: reviews of those who have lost weight. How to lose weight on a treadmill?

Running refers to those sports that are easily accessible to humans. It's not just a load on your feet. During running all the muscles of a person are involved, blood circulation that supplies oxygen to all cells of the body improves. Running knowsingly attracts everyone who wants to lose weight, because it is one of the few ways that does not require special financial costs. If there is no time for classes at the stadium or in the park, the running track will help. References to thin people confirm that the actions under consideration are the basic exercise for losing weight.

Types of racetracks

Treadmills are of two types. These are mechanical and electrical devices. What is the best slack for weight loss? Reviews, pros and cons are better to study before you buy this expensive equipment. You also need to understand the types of tracks and understand their principle of operation. The web of the mechanical device is driven by the forces of the runner. In the electric path the canvas moves due to the built-in motor. Advantages of mechanical devices are the lack of power consumption and independence from the presence of a network. And the same factor for electric treadmills can be attributed to shortcomings.

Minus one mechanical path - a huge load on the joints of the legs during the start and acceleration of the canvas. The electric device, thanks to the built-in computer, allows you to change the angle of the blade during running, and also use the program, simulating cross-country movements, independently changing the speed of the surface.

Weight loss is a physiological process

The fat layer of a person is nothing more than a source of energy (calories) in reserve. During running, this stock, under certain conditions, is used by the body. It is known from the course of school biology that glucose is the source of energy for humans. And it, in turn, with a defect is produced from glycogen, which is stored in sufficient volume in the liver cells. During the race, a huge amount of energy is expended, depleting the stores of glucose and glycogen. The body begins to use fat cells. You can get detailed information from specialized sources. You can also read about whether it is possible to lose weight on a treadmill, reviews. Calories just do not disappear, the body must spend it in the process of movement. So say and nutritionists, and fitness instructors and other professionals.

Certain conditions for proper running

The most valuable thing in running for weight loss is cardio-loading. Indeed, it is because of the increase in heart rate and the consumption of calories. However, not all so simple. It is impossible for an unprepared person to simply take and begin running. First, you need to understand the pulse, or rather, with a maximum frequency (MCHP), which, depending on age, is a variable variable. The formula, recognized all over the world, for calculating the IPP looks like this:

IPP = 220 - "the age of a person". For example, if the age is 37 years, then IPP = 220 - 37 = 183 beats per minute.

To start the process of rapid burning of calories, it is necessary to keep the pulse within 70-80% of the MPP within fifteen minutes of the load. Is it possible to lose weight with the help of a treadmill, without doing complicated mathematical calculations? Yes. But it is also possible to subject the cardiovascular system to violence, which leads to a heart attack, and maybe even death by negligence. There are conditions, and it is necessary to observe them: the period of the load should not exceed 60 minutes, and the pulse - no more than 80% of the MPP.

A pulse meter is an important function

When choosing a treadmill, you should pay attention to the presence of a heart rate monitor. Thanks to him you can watch your own heartbeat. If the simulator is not equipped with a pulse rate measuring device, you do not need to get upset. For people who wondered how to lose weight on a treadmill, the market presents modifications in the form of hours on hand, a keychain. Also, models are put on the finger. The advantages of external heart rate monitors include the ability to set the alarm when the threshold is exceeded. The possibility of constant monitoring of the pulse will allow transferring data to the computer for further interpretation by a specialist in case of pain in the region of the heart after running.

About the most physical exercise

Under the word "running" is to understand any physical load, which can increase the heartbeat. A beginner will need to run for one minute, if not less, to disperse the pulse to 80% of the MCH. If you overload the untrained muscles of the legs, the lungs and the liver, which will be completely "delighted" by the rapid conversion of glycogen into glucose, running at run-time will bring complete disappointment to the person.

It is necessary to approach the question as seriously as possible, whether it is possible to lose weight by doing the treadmill. The reviews tell us that the result is often positive. But first you need to learn how to walk fast on the simulator. An unprepared organism will easily disperse the pulse to the desired level. Over time, after getting used to the load, you can change the angle of the treadmill during fast walking. As you get used to the body, you can add a 2-3-minute fast jog. We should start with this. And only then full run is possible.

Shoes and clothes for training

During training for weight loss you can face the problem of profuse sweating. It creates discomfort, no matter which treadmill is used. Reviews of thin men and women in this regard are solidary. Closet thermal underwear will be the best choice. If there is not one, then it's worth taking a closer look at the T-shirt and shorts. Warm clothes, including a tracksuit, should not be used by specialists. An increase in body temperature will worsen your well-being. Shoes in the form of sneakers are quite suitable for running. To avoid the appearance of calluses on the feet, you must always wear socks on your feet. Do not be superfluous and a towel, which you can wipe the sweat directly during running. At the end of the training, it is necessary to walk a couple of minutes in a slow step along the canvas of the track, gradually lowering the pulse rate.

Water during classes

Many articles have been written about the benefits of non-carbonated water, and three points should be drawn from the total amount of information. First, water accelerates the metabolism, which during the run exchanges fat cells for energy. Secondly, the fluid reduces the body temperature, which is slightly increased as a result of the shock received by the body during the load. Thirdly, water washes the walls of an empty stomach, dulling the feeling of hunger. During running, the body is prone to shock and does not immediately determine dehydration. To start to drink a liquid in small sips it is necessary at once as soon as the running track has started. Reviews thin people contain recommendations about the fact that if you do not want to drink ordinary water, you can squeeze out a lemon in the container, giving a liquid flavor. The main condition is not to use sugar, which will quickly give the body glucose.

Food before and after classes on the treadmill

If it came about losing weight on the treadmill, then overfilling the stomach with food is worth forgetting. This does not mean that you can not eat at all. It is possible and even necessary, but it is necessary to do this at least an hour before the training and two hours after its end. Before the session, the food should be saturated with carbohydrates, which will give the starting energy. But after it is worth leaning on protein foods. Consumption of proteins is extremely necessary. In the process of fat burning, the body processes energy into the energy and stores the protein that it receives from the muscles. It is necessary to constantly replenish these substances in the body after exercises to keep muscle mass and lose weight on the treadmill. Comments on the restoration of protein balance in the body often diverge. Everyone decides independently, depending on what task it is to lose total weight or only fat.

Running and bad habits

For many people this is a painful topic. I want to do sports at the same time, while smoking and drinking alcohol. And if tobacco only slows blood circulation, reducing the oxygen content in the blood, and reduces the volume of the lungs, alcohol is all much more serious. Before you start, you need to decide for yourself: "What is more important? Alcohol or a treadmill? "Reviews of those who lose weight prove that, first of all, alcohol slows down the metabolism, negating all the activities of the sport in question. When you drink alcohol in the course is food, which is at hand. Sometimes it is not the most useful, with a high content of fats and carbohydrates. Each person decides what is his priority.