5 Best Treadmill Workouts For Overweight Beginners

Are you looking for the best treadmill workouts for overweight people?

Don’t worry we have a huge list of practical training guides that help you to lose your weight quickly.

The treadmill is a great fitness device for weight loss. In order to lose weight quickly, it is advisable to diligently follow a training program. 

Among them, you will find many motivating programs to get you back in shape. In order to fully benefit from your fitness equipment, we support you through advice as well as training programs on treadmills for beginners and advanced. These sessions can also be used outdoors during your running sessions in order to lose weight quickly and effectively.

RUNNING ON THE TREADMILL MAKES YOU LOSE WEIGHT?

Yes, a training session on a treadmill can burn more than 800 kcal per hour of practice! It is therefore an important slimming ally for all people wishing to lose weight. Regular use of your treadmill, through 3 sessions per week on average, is one of the best ways to refine your figure and obtain an athletic and harmonious physique. Plus, unlike road running, the home or gym treadmill is gentle on your joints and spine. If you looking to start your training at home then don’t miss to get fitness products at the best price with amazon coupons

The risk of injury is reduced whether your mat is flat or tilted. This is due to the efficient cushioning systems installed on your fitness equipment.. People in convalescence, overweight or in a situation of obesity can therefore frequently use the motorized treadmill in order to re-educate themselves or reduce their body mass index (BMI).

HOW TO LOSE WEIGHT FROM THE BELLY WHILE DOING THE TREADMILL?

By practicing the treadmill, weight loss is overall. Indeed, according to scientific studies (1), localized fat loss seems utopian. In fact, exercising on your treadmill isn’t just going to slim your thighs. There is a good chance that your waist circumference, hip circumference as well as your arm circumference will decrease during the workouts . 

To lose weight in the stomach, it is therefore more effective to do the treadmill rather than only a series of abdominals. Here, the effort is global, which will be beneficial for your goal and a best workout for overweight people.

To lose weight in the stomach , you can follow a “weight loss” training. This can be HIIT or continuous cardio workouts.

TREADMILL: HOW LONG TO LOSE WEIGHT EFFECTIVELY?

We would all like to lose weight very quickly and never regain the lost pounds. However, the more progressive the weight loss, the more likely you will have it to be lasting. Indeed, thanks to food rebalancing and regular sport practice, you put all the chances on your side to set up new habits of life. Therefore, there is no need to rush to lose weight effectively. Take the time to understand the mechanisms influencing your figure. Time is also your ally in order to gradually reduce your calories and in particular carbohydrates so as not to risk starvation. If you are athletic, this strategy will allow you to maintain enough energy for your daily tasks.

By practicing the treadmill 3 times a week, you will identify the first results from the 1st month of use. Finally, know that weight loss is not linear. It is quite possible that you will lose a lot of weight initially, before experiencing a stagnation phase. To get a better start and restart your metabolism at this precise moment, slimming food supplements are an effective solution.

WHAT IS THE CORRECT INCLINE AND SPEED FOR A TREADMILL?

The treadmill offers the flexibility to vary the speed and incline as desired. With just one click, this will allow you to considerably increase the difficulty and intensity of your exercise. From a muscular point of view, by tilting your treadmill, you will put a lot of strain on the glutes as well as the calves.. It is therefore ideal for emphasizing your posterior muscle chain. 

The treadmill can therefore be used to strengthen the buttocks. At the end of a lower body muscle strengthening workout “Legs – Glutes”, it may be useful to perform a brisk walk with a maximum incline of your mat to push your glutes, calves and hamstrings to their last entrenchment. . 

The sensations will be there. Finally, know that an incline of 1% allows you to reproduce the outside conditions. This inclination compensates for the lack of wind resistance and thus simulates the energy cost of outdoor jogging.

On the speed side, the break between walking and running is around 7 km / h. A speed of 6 km / h will therefore be useful for warming up, during an active recovery or a return to calm. A speed of 12 km / h, for example, will be relevant as part of continuous training to lose weight. Many models like the Jaguar 2.0 from Moovyoo have a quick access button for speed (4-8-12-16-20 km / h) as well as for incline (3-6-9 -12-15%).

However, there is no such thing as an ideal speed or incline. This parameter is personal with regard to your physical capacities and your goal. One of the tips is therefore to rely, in the first place, on your heart rate in order to adjust the speed, so the incline is your energy expenditure. Many models have heart rate sensors built into the support arms, or better yet, an included chest belt.

BEGINNER PROGRAM: WALKING / RUNNING ON A TREADMILL TO LOSE WEIGHT

If you are just starting out, one of the best methods is to alternate walking and running. This will allow you to familiarize yourself with this cardio activity while looking to progress week after week. There are several axes of progression when it come to treadmill workouts for overweight people:

– Distance covered

– Duration

– Number of calories expended

– Heart rate.

Here, we have chosen to position ourselves on “duration” in order to increase the perceived effort. In fact, with each session, you will increase your running time and reduce your walking time. In 8 to 12 sessions depending on your level, you will manage to run 30 minutes (or more) without stopping. This is a good starting point for energy expenditure compatible with weight loss.

SESSION 1 – WE START SLOWLY!

10 min of progressive intensity walking followed by 6 x 2 min of running interspersed with 1 min of walking

SESSION 2 – WE KEEP THE MOMENTUM GOING

10 min of progressive intensity walking followed by 4 x 4 min of running interspersed with 1 min of walking

SESSION 3 – THE MACHINE HAS STARTED

8 min of progressive intensity walking followed by 4 x 5 min of running interspersed with 45 sec of walking

SESSION 4 – 15 MIN CONTINUOUSLY

SESSION 5 – YOU HAVE PASSED A MILESTONE

3 continuous runs of 10 min – 8 min – 6 min interspersed with 2 min walking

SESSION 6 – WORK PAYS

15 min of continuous running followed by 2 x 5 min of running interspersed with 1 min of walking

SESSION 7 – YOU HAVE (ALMOST) ACHIEVED YOUR GOAL

3 continuous runs of 20 min, 10 min, 5 min interspersed with 2 min of walking

SESSION 8 – 30 MIN CONTINUOUSLY

We deliberately did not mention the incline of the treadmill. We leave you the free choice to tilt your fitness equipment as you wish in order to carry out a workout as close as possible to your abilities.

ADVANCED WORKOUT PROGRAM: INTERVAL / HIIT FOR WEIGHT LOSS

Once you are able to run for 30 minutes continuously, you can try your hand at HIIT. This short workout consists of burning a maximum of calories in a minimum of time. For maximum efficiency, we recommend a little preparatory work. On your treadmill, you will need to identify the intensity allowing you to reach 90% of your maximum heart rate (max HR) then 60% of your maximum heart rate. For example, a speed of 14 km / h with an incline of 5% corresponds, for my part, to 90% of my max HR for 40 sec. Conversely, a speed of 8 km / h without incline corresponds to 60% of max HR.

From these parameters, you can start your 1st fat burning HIIT session :

The interval / HIIT treadmill program consists of:

1 / Performing a 10-minute warm-up by gradually increasing the intensity

2 / Alternating 10 x 40 seconds of running at 90% of max HR interspersed with 20 sec at 60% of max HR

3 / You can also achieve a 10-minute cool-down by brisk walking on your treadmill.

From a theoretical point of view, you can calculate your HR max from Astrand’s formula namely HR max = 220 – age.

To break the routine, you can also do a HIIT session with your exercise bike and your treadmill. Pedal at maximum intensity on your biking for 1 min, for example, then perform your active recovery on the treadmill for 30 sec. In fact, you will continuously switch from one fitness device to another. Finally, a cross-training session in the form of HIIT is also one of the ways to lose weight effectively.

Frequently Asked Questions

Q. How long should an obese person walk on a treadmill?

Ans: Treadmill walking is a best practice to burn extra calories everyday. It not only helps you lose weight but also keeps you fit. If your goal is to burn 300 extra calories per day then this is about 60 minutes per day of moderately intense treadmill running.

Q. How should an overweight person start running on a treadmill?

Ans: The best fitness tips for the overweight person are as follow:

The initial phase is slow.

Low to Medium Intensity Runs.

Start with smooth running.

Increase gradually.

Must include bodyweight training.

During running.

After running, and at the end of running.

Q. How many minutes of exercise should an obese person do?

Ans: Overweight adults should perform at least 30 mins of moderate-intensity physical activity 5 days a week. 

CONCLUSION

The treadmill will therefore allow you to transform your figure and in particular to destock your fat mass. With regard to the intensity deployed and the muscle groups involved, you will put all the chances on your side to burn as many calories as possible. Whether you are a beginner or an advanced athlete, you can perform these weight loss training programs on a treadmill. In continuous intensity or in the form of high-intensity intervals, these are two widely recognized training methods in order to reach your goal.. In the gym or at home, your treadmill turns into a real sports coach. In addition to your regular sports training, a healthy diet, restful sleep and slimming food supplements will help you lose weight quickly, effectively and without yoyo effect.