The portable treadmill is an effective and convenient way to lose weight. It’s easier to fit your workout into a busy schedule because you don’t need to leave the house for a jog or visit the gym.
You can also adjust the intensity of your workout by changing speeds, inclines, and intervals on a treadmill.
The variety of available exercises means you will stay energized with them!
A portable treadmill provides great cardiovascular benefits that help strengthen your heart and lungs over time, which is essential for overall health.
In this blog, we’ll explore the advantages and disadvantages of using a portable treadmill for weight loss and provide you with a well-rounded understanding of this exercise machine.
Whether you’re just starting your weight loss journey or looking to enhance your existing workout routine, this information will help you make an informed decision about whether a treadmill is a suitable choice for you or not
IN THIS ARTICLE
Is a treadmill good for weight loss?
How to lose 1kg in one week with a portable treadmill?
Is it possible to lose 1 kg in one week?
How to burn 500 calories on a treadmill?
Portable treadmill for weight loss pros!
Treadmill for weight loss cons!
Tips to lose weight with a treadmill!
Is the treadmill good for losing weight?
The answer is Yes; using a treadmill can be an excellent way to lose weight.
Treadmills are especially effective for those looking to burn more calories and increase their overall physical health.
When combined with a healthy diet, regular exercise on the portable treadmill can help you reach your goals faster than other forms of exercise alone.
It allows you to set your own pace and intensity and provides built-in motivation since speed and distance are easily tracked during each session.
How To lose 1 kg in one week with a treadmill?
Now you may wonder what a portable treadmill can do for your body and how you can lose weight with a treadmill.
To understand how to lose 1 kg of body fat, let’s know what body fat is.
1 kilo of body fat equals 7,700 calories. So if you want to lose 1kg per week, you must create a calorie deficit of 7700 calories in one week.
This can be achieved by cutting the amount of food you eat and/or increasing your physical activity levels.
There are many ways to do this, including limiting portion sizes and avoiding sugary.
foods or drinks, eating fewer high-calorie snacks, eating more fruits and vegetables
instead of unhealthy processed foods, focusing on lean proteins such as chicken and fish instead of red meats or simple carbohydrates like white bread, pasta, etc.,
Drinking water instead of soda or juice, exercising regularly by doing activities such as walking or jogging on a treadmill!
Is it possible to lose 1kg in one week?
It is possible but unrealistic; I advise you to start with small goals,
For example Start by setting manageable daily goals, aiming for a 500-calorie deficit per day rather than 7700 all at once!
Doing this should help ensure that weight loss occurs steadily over time without burning out from overexerting yourself, which could lead to yo-yo dieting.
Setting goals that are achievable and manageable is vital to any success.
Additionally, it can be helpful to break your larger goals down into smaller steps that can be completed over time.
This gives you both short-term wins and a long-term view of progress.
Finally, remember to treat yourself along the way and reward yourself for achieving those tiny successes.
HOW TO BURN 500 CALORIES ON TREADMILL
Burning 500 calories on a treadmill definitely is possible. However, there are different methods and strategies. In this article, I collected the best strategies to help you achieve your goal and get the best results.
12/3/30 FORMULA
12/3/30 FORMULA is found by social media influencer( Lauren Giraldo) it is simply
Adjust the treadmill incline by 12%, speed to 3 km/h, and walk for 30 minutes.
Using this formula, you can burn between 190 and 240 calories every 30 minutes.
For best results, use this 12/3/30 formula 2 times a day. Depends on your schedule.
LIGHT JOGGING
Light jogging is excellent for weight loss. Put the treadmill speed at 5 km/h for 50 minutes, and you will burn 500 calories.
Light jogging is also helpful for those of us with knee or joint pain, as its low-impact nature will help ease the discomfort.
All you need is proper footwear, comfortable clothing, and some determination to start light jogging regularly so that it becomes part of your everyday lifestyle.
If done religiously, you will see great results over time regarding weight loss and increased energy levels throughout the day.
HIT (HIGH-INTENSITY INTERVAL TRAINING)
HIIT (High-Intensity Interval Training) workout is an exercise that alternates between short periods of intense activity and short periods of rest.
This training aims to increase your heart rate quickly, allowing you to burn more calories in a shorter amount of time.
To burn 500 calories on the treadmill using HIIT.
First, start warming up for 5-10 minutes at a leisurely pace.
Then, follow this formula.
| Time | Speed |
| 2 minutes | 6 km/h |
| 1 minute | 5 km/h |
| 2 minutes | 7 km/h |
| 1 minute | 5 km/h |
| 2 minutes | 8 km/h |
| 1 minute | 5 km/h |
| 2 minutes | 9 km/h |
| 1 minute | 5 km/h |
| 2 minutes | 10 km/h |
| 1 minute | 9 km/h |
| 2 minutes | 5 km/h |
| 1 minute | 8 km/h |
| 2 minutes | 5 km/h |
| 1 minute | 7 km/h |
| 2 minutes | 5 km/h |
| 1 minute | 6 km/h |
| 2 minutes | 5 km/h cool down |
Using this formula, you will be able to burn so much fat while training, and after, you will enter the EPOC zone,
EPOC (Excess Post-exercise Oxygen Consumption) measures the amount of oxygen consumed by the body during and after exercise beyond what is generally required at rest. This increased demand for oxygen comes from numerous physiological processes involved in replenishing energy stores.
This means you will keep burning fat even after exercise.
TREADMILL PROS FOR WEIGHT LOSS
CALORIE BURNING
Treadmills are the ultimate calorie-burning exercise machine – they provide a great aerobic workout that can help you burn off excess fat and calories quickly.
FEATURES
With adjustable speeds, hills, and other features, treadmills allow you to get in a good workout no matter your current fitness level or time available for exercising.
EASY TO ACCESS
According to Harvard University’s School of Public Health, even walking at a moderate pace on a treadmill is enough to achieve weight loss results – 30 minutes per day will do the trick!
IMPROVE OVERALL HEALTH
According to The American Council on Exercise (ACE), using treadmills can improve overall heart health by increasing cardiovascular endurance and helping reduce blood pressure levels significantly over just 12 weeks of regular use.
THE ABILITY TO BURN MORE CALORIE
Also, research conducted by ACE has shown that running on inclines provides more significant energy expenditure than level surfaces, so if you’re looking to burn more calories, opt for an incline setting when available!
LOW RISK OF INJURIES
Because the surface is entirely flat, this exercise eliminates any risk of joint pain compared to outdoor running activities where pavement can be uneven or hilly, creating additional strain on joints while exercising outdoors in nature poses potential external obstacles like windy conditions.
TREADMILL CONS FOR WEIGHT LOSS
There are several potential drawbacks for those looking to use a treadmill for weight loss.
Loss of motivation
Although it is convenient and easy to find time to walk or run on the treadmill, it can become quite dull over time. This may lead you to lose motivation to work out regularly.
Expense
Treadmills can be cost-prohibitive for those with limited budgets, especially when you factor in maintenance costs.
Space
The size of the treadmill depends on its purpose, but it can take up a large chunk of floor space. So, generally speaking, if you live in an apartment or smaller home, there may need more room to accommodate a full-sized treadmill.
Time investment
To effectively use a treadmill for weight loss requires dedication to an exercise program that takes focused time out of one’s day, which some find difficult to commit to consistently over long periods.
Maintenance
Maintaining a treadmill is more complex than other exercise equipment; it requires regular lubrication and cleaning to keep the motor running smoothly and maintain its longevity.
TIPS TO LOSE WEIGHT WITH A TREADMILL
1. Start slowly:
When you start running on a treadmill, taking things slow and gradually increasing the speed as your body adjusts is essential. Start at a comfortable pace for about 10 minutes, then begin progressively increasing your run’s incline and speed.
2. Set goals:
Setting realistic goals can help keep you motivated while running on a treadmill; whether that includes time or distance goals, setting something achievable will ensure you stay focused during your runs!
3. Mix up workouts:
Running on a treadmill can be monotonous if done too often without any changes – mix up the type of workouts you do by incorporating interval training, sprints, or hill climbs into your routine to keep things interesting! This also helps boost metabolism and burns more calories in less time than steady-state running alone.
4. Don’t forget the form:
Proper posture is critical when using a treadmill. Be sure to maintain good form throughout each workout by keeping your head upright with eyes looking ahead and shoulders back & down – this will help prevent injury from incorrect positioning while running!
Conclusion
Treadmills are one of the best exercise equipment for weight loss and overall health.
They provide an effective cardio workout, allowing you to burn calories quickly.
Additionally, they can help improve your balance and coordination and reduce stress levels.
Regularly using a treadmill will allow you to quickly see improvements in your fitness level, leading to increased confidence and happiness.
So if you’re looking for a great way to get fit, look no further than the treadmill!
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