What to do on a treadmill to lose weight: Practical guidance

Megan Smith
 min read

What to do on a treadmill to lose weight?

what to do on a treadmill to lose weightSuppose you don’t occasionally change the speed and the incline percentage when hitting the treadmill. In that case, all you’ll be doing is running (or walking) right into a rut.

Your body will get used to a repetitive workout and, as a consequence, burn fewer calories.

The fantastic thing about using a treadmill is that you can change from an uphill trek to a quick fat-burning session simply by pressing a button.

Try out the following techniques the next time you feel like your weight loss efforts have stalled:

What to do on a treadmill to lose weight? Longer training sessions to burn more calories

On some days, you will feel stronger than usual.

It might seem like a miracle, but we promise there will be days where 2 miles feel like 1.

By simply doing a longer workout, you can burn up to about 50 percent more calories. Sounds good, doesn’t it?

So instead of running for 30 minutes, go for a 60-minute workout if you feel stronger than usual.

This will increase your stamina and you can increase your calorie burn by as much as 50 percent.

It’s not something we suggest that you do daily. Still, an occasional change in routine when you feel strong is a terrific way to boost your calorie burn.

Do not ditch other workouts

Doing the same exercises every day isn’t the best way to lose weight on a home treadmill.

Finding the right mix of resistance training, activity periods, endurance, and stretching will make you reach your target weight faster.

Wondering how to start jogging plus size? If you happen to be plus size and have little experience with exercise, we recommend starting with walking to lose fat.

Once you manage to boost your endurance, you can proceed to jogging and interval training.

We also recommend investing in a sturdy and solid treadmill that can withstand heavy weights.

This will facilitate your weight loss efforts as you can start treadmill walking and jogging privately in your home environment at any given time.

Master your speed and do interval training

Intervals or brief bursts of sprinting throughout a workout are among the simplest ways to reduce the inches off your waist and the time you need to spend exercising.

In fact, if you alternate your running pace, you burn more calories the day after your workout rather than if you had trained at a continuous, steady rate.

Even better, it promotes a drop in body fat. As a plus-size person, it’s essential to begin slow.

Start with periods with a 1:2 or 1:1 ratio. You should run at a high pace for 45 seconds, then slow down to anything between 45 and 90 seconds.

Pick a running speed you can hold for several minutes. You want to feel invigorated rather than exhausted by going at it too hard.

You can become stronger, but experience and fitness levels will determine how hard you can push yourself.

So first, make sure that you know your limits when starting off with a new treadmill workout.

Vary your workouts and mix things up

It might seem easy to understand why exercise is needed to help you with weight loss.

Are you wondering how to lose weight on a treadmill in a healthy way? Well, you need to burn more calories than you take in, which can be done by increasing the intensity or length of your workouts.

The problem is that if you reach your maximum heart rate, you may tire too quickly.

On the other hand, if you run at a steady pace without variation, it will take longer to see results.

The best thing is a combination of both. If your usual run takes between 25 and 35 minutes, then run a little faster.

Other days, go longer and slower for 45 to 70 minutes at a go.

Hills are your friend: What to do on a treadmill to lose weight

Increasing your incline means increasing your calorie burn.

Doesn’t that sound logical and easy?

We all know that running or walking on a steep incline can be tough on our bodies.

Many people, however, seem to forget that while working out on a treadmill. They simply crank up the slope and hold on for dear life.

Instead of setting the incline and forgetting about it, pretend you’re outside. Imagine you’re going up a hill when you’re actually at a 0% incline.

You may drop your speed a little, but at the same time, this is an opportunity to build up the strength in your hips and legs by making them work more.

Likewise, you can attempt a periodic incline.

Crank the incline up to between 1 and 3% for 2 to 3 minutes, let your speed drop a little, then reduce that incline back to 0 for the same length of time, and repeat.

Once you’ve mastered the increase in incline, work on maintaining your endurance and strength.

About Megan Smith

Megan has been fighting overweight and her plus size since her teenage years. After trying all types of remedies without success, she started doing her own research. Megan founded Plus Size Zeal to share her findings. She also developed various detailed buying guides for plus-size people in order to make their lives easier and more comfortable. Read More