What is the best way to lose belly fat? Exercise? That’s right! Research has shown that two types of exercise can help you tone your core and burn off the excess pounds from your waistline, including aerobic exercise and anaerobic exercise.
But what if you don’t have time for either? There is a solution – a treadmill! Will the treadmill help lose belly fat? How does it work? Scroll down as the answer lies in this post!
Table of Contents
- Will The Treadmill Help Lose Belly Fat?
- How Long Should You Run On A Treadmill?
- How Many Calories Do You Burn While Walking On A Treadmill?
- How To Utilize Exercise On Treadmill?
- What Are The Factors You Should Consider When Exercising On Treadmills?
- Treadmill Workouts For Reducing Belly Fat
- Wrapping Up
Will The Treadmill Help Lose Belly Fat?
The good news is that the treadmill helps lose belly fat. Treadmills are perfect substitutes for outdoor running and can be an ideal alternative in some circumstances.
Treadmill workouts provide many benefits, including easier joints due to the absence of hills or uneven terrain with most road runs. They’re also preferred by people who have severely overweight conditions. That’s because it is more comfortable than traditional jogging on harder surfaces like concrete paths.
Moreover, you can expect a decrease in waist size with regular sessions. The Johns Hopkins University professor claims that cardio exercises, such as running or rowing, can help reduce belly fat more than dieting alone and other types of exercise.
It’s no secret that running with the treadmill can help keep visceral fat away. According to a study conducted by the University of Alabama at Birmingham Department of Human Studies, exercise could be effective enough that even if you gain weight, you might not add in some deep belly fat!
Exercise is more important for weight loss than dieting alone. Scientists conducted a recent study in which participants lost about 800 cal per day. The study participants were divided into two groups: those on a diet that combined exercise and those who only dieted.
After the weight loss phase was over with these experiments, those who maintained their workout routine for an entire year had 33% less visceral fat than people who never worked out!
What’s more, running on a treadmill means that even if you end up gaining some weight down the road, your hips and belly will be spared from excess fat.
How Long Should You Run On A Treadmill?
A new study from the Centers for Disease Control and Prevention (CDC) recommends 150 minutes per week of brisk walking. They found that 10-minute sessions on most days will provide health benefits, emphasizing long walks or runs!
The CDC also reports that exercising at a vigorous pace means you can decrease the amount of time walking to 75 minutes. If both of these amounts are increased with 300 minutes per week for medium-intensity exercises and 150 minutes per week on high-level sets to reap greater benefits from exercise!
You’ll soon start noticing results if you can just get in at least thirty minutes on a treadmill every day. The key is not the extremes, though; it’s very true that “as long as possible.”
Source: Wikimedia Commons
How Many Calories Do You Burn While Walking On A Treadmill?
Walking on a treadmill every day will help you burn calories. In general, to lose 1 pound of body fat requires 3,500 calorie burns. This number varies depending on your weight and time spent walking at different speeds or intensities.
For instance, a person weighing 155 pounds burns 167 calories if walking 4 mph for 30 minutes. At the same pace, a 125-pound person can burn only about 135 calories. If these people apply the same pace at 4.5 mph, a 155-pound walker burns 186 calories while the second one burns 150 calories.
According to the Physical Activity Guidelines for Americans, 150 to 300 minutes of physical activity per week is necessary for a healthy lifestyle.
How To Utilize Exercise On Treadmill?
Exercising on the treadmill is an excellent way to lose belly fat. Here are some tips for getting started:
Step 1
Set the slope to 0 percent and walk for 3 minutes at a pace of 3.5 mph. Take big steps for a good walking posture and keep your shoulders back, chest up, and abs in. Don’t slouch and look down because these postures can limit the air you take in.
Step 2
Increase the speed to 4 mph for 2 minutes while maintaining a 0% inclination. Swing your arms to assist your body in adjusting to a faster tempo and focusing on your breathing.
Step 3
Reduce the pace to 3.5 and walk quickly for 3 minutes at a 4 percent slope. Make sure you’re breathing deeply and from your belly. Your vitality might be depleted by shallow chest breathing.
Step 4
Try to walk for 3 minutes at just over 4 mph for an extra burst of energy while facing a 6% incline. Rap or sing your favorite song to give yourself one more challenging workout!
Step 5
Jog for 2 minutes at 4.5 mph while making an incline of 4%. Try landing on the ball of each foot to reduce impact and increase comfort!
Step 6
Walk the final 2 minutes at 3.5 mph and 0% incline to work your entire lower body! Take long strides with each step, rolling from heel to toe for an intense cardio workout that will have you feeling energized afterward.
What Are The Factors You Should Consider When Exercising On Treadmills?
You can’t just jump on a treadmill and work out for an hour. There are other aspects that you need to consider when putting your treadmill to good use!
Calories
The key to getting rid of belly fat is to watch your calorie intake. If you’re serious about achieving that dream body, then you must do this!
Injuries
There’s a lot of risk in starting out running on the treadmill, and you should be careful. Start slow, so your body can adjust properly to the environment around it before going too fast for yourself!
Heart rate
If your heart rate is not as high as it should be, the fat-burning won’t happen. The ideal percentage for optimal metabolism and weight loss typically ranges from 60-85% of maximum effort.
Stop
To get the most out of your workout, you should stop after 30 minutes. Still, don’t go on for a long period past 45 minutes because fat burning becomes slow at that point with no change or decrease in weight.
Precautions
Running is a great way to get your heart rate up, but it’s important to be cautious in the beginning. Start with just one minute of running each day and gradually work up over time so that you don’t cause any injury or strain during workouts!
Always start by doing some light jogging before increasing intensity levels if needed. Use sturdy shoes for this activity.
Treadmill Workouts For Reducing Belly Fat
To get rid of belly fat, you need a plan. Try incorporating exercises from the article listing treadmill workouts below.
Running
Running on the treadmill can be a great way to get in shape, reduce stress and fatty body parts. Not only will it increase your fitness level, but running makes you feel more confident about what clothes fit best!
High-Intensity Interval Training (HIIT) Workouts
One easy way to burn more belly fat is by doing high-intensity interval training (HIIT). Nevertheless, this workout won’t help you decrease your weight. If you want to lose weight, focus on running for 45 minutes instead of doing HIIT exercises.
Cardio Exercises
Cardio is a great way to lose belly fat. Science has found that cardio exercises can help you achieve your desired results faster and with much greater success than strength training routines at home alone!
Walking
Walking is a great way to get in shape and avoid obesity. The more you walk, the easier it becomes for your body’s metabolism rate! You can do it before breakfast, after lunch, or before dinner time. Walk at least 20-30 minutes per day because this will help you lose weight faster.
Exercising At Fat-Burning Heart Rate
If you want to reduce belly fat, you must exercise at a fat-burning heart rate. This means exercising with intensity and for an appropriate length of time to increase the number of calories you burn. At that time, body tissues such as fatty acids from visceral fat stores are used for energy during exercise.
Wrapping Up
This post has eventually got to the end of the question: Will the treadmill help lose belly fat? The Treadmill is a great way to burn calories and get in shape. You don’t have to go out for a run or jog if you’re feeling lazy- just hop on the treadmill at home!
If you want to lose weight effectively with long-term goals, remember to have a healthy diet plan.
Good day, readers! My name is Jason Gwinn, a 35 years old man who specializes in physical fitness. With 15 years of experience being a personal trainer, I will help you conquer the fitness challenges. Besides guiding you through my unique workouts, I can also help you choose the best fitness equipment to assist you in achieving your goals and exercise regimen.
