Losing weight can be a challenging task, but with the right exercise and diet plan, it is achievable. Treadmill exercise is an excellent way to shed extra pounds and improve your overall health. However, it’s crucial to understand that weight loss is not a one-time event but requires consistent efforts to maintain it. In this article, we shall discuss how you can lose weight and keep it off with treadmill exercise.
1. Set realistic weight loss goals
Before starting to exercise, set achievable weight loss goals. A healthy weight loss is about 1-2 pounds per week. Therefore, avoid overambitious goals as it may lead to burnout and discouragement.
2. Develop a cardio-based workout routine
Aerobic exercise, such as treadmill workouts, is an effective way to burn calories, reduce body fat, and improve cardiovascular health. You can incorporate high-intensity interval training (HIIT) into your treadmill routines for optimal calorie burning. HIIT workouts alternate between high-intensity bursts and low-intensity recovery periods.
3. Monitor your heart rate
To lose weight effectively with treadmill exercise, it’s essential to keep your heart rate in the target zone. The target zone is the range of your heart rate that enables you to burn the most calories. To determine your target zone, subtract your age from 220 and multiply the result by 0.7 or 0.85. During exercise, you can use a heart rate monitor to monitor your heart rate, ensuring that you do not exceed the target zone.
4. Add resistance training to your workout routine
Resistance training involves using weights or resistant bands to build muscle strength and endurance. Unlike aerobic exercise, resistance training continues to burn calories for hours after the workout. You can add resistance training to your treadmill exercise routine by incorporating weight lifting, squats, or lunges.
5. Stay consistent
One of the best ways to lose weight and keep it off with treadmill exercise is to stay consistent. Set aside at least 30 minutes a day for exercise, at least five days a week. You can also mix up your workouts to avoid boredom and keep things interesting.
6. Eat a healthy diet
Exercise alone is not enough to help you lose weight and keep it off. You need to follow a healthy diet that is rich in fruits, vegetables, lean protein, and whole grains. Avoid processed and sugary foods that contribute to weight gain.
Final thoughts
Losing weight and keeping it off with treadmill exercise requires a significant commitment to consistency and healthy eating habits. Remember to start slow and gradually build up your workout routine to avoid injury. A combination of cardio-based workouts, resistance training, and a healthy diet can help you achieve your weight loss goals and maintain a healthy weight. Always consult with your doctor before starting any exercise program, especially if you have any pre-existing medical conditions.