Training on a treadmill seems to be something simple and natural. But after the acquisition of this equipment, the majority of beginners have a lot of questions. How to train burning more calories? How to train effectively? And so on. Today we’ll consider one of these questions: 30-minute treadmill workout. In other words – how to get effective training for 30 minutes on the treadmill.
Few people can boast of having a large amount of free time that has nowhere to go. Therefore, 30-40 minutes are easy to allocate to training. And that’s enough. It is important to understand that short intensive training allows you to burn more calories than a long workout without much stress. Let’s consider everything in order.
Benefits of treadmill training
The main advantages of training on a treadmill include:
the ability to train at any time and in any weather
in comparison with running on the sidewalk, treadmill running less traumatic for the joints
comfort conditions – you do not need to gather, during the workout you can watch TV or YouTube, chat with anyone
full capabilities to adjust the load, speed, deck angle
iFit application features communication with the coach, competitions with other people
simply record your results in distance traveled, average speed and calorie consumption
To get the result you will need to be able not only to turn on and off the treadmill. You need to understand how it works, the principles of settings, where the difficulty level changes, the angle of the deck. Therefore, we recommend that you read the users guide. And even if you bought the most modern equipment with a lot of automatic programs you have to understand how it works. Including read the security guidelines.
Exercises on treadmill to lose weight
Calorie consumption depends on the speed and intensity of the exercise, the weight of the person, the time of training. On average, a 30-minute treadmill workout burns 120 – 160 calories. Optimal for weight loss will be interval training where walking and running are combined. This allows you to keep the effective pulse zone at which the burning of fat cells is most active.
Training can be broken down into long intervals of several minutes, where instead of rest will be less intense pace of exercise. Or shorter cycles of several sequences can be performed, which are repeated 3-5 times.
The pyramid principle can be used for endurance training. It suggests that for half an hour you need to gradually increase the level of complexity, speed, and angle of the treadmill. This option is also suitable for weight loss. But to use it, you need to be sure it won’t harm your heart system. It is important to use a variety of programs to the body to experience a variety of loads and you achieve new results.
How to start
After gaining an understanding the possibilities of the treadmill is to prepare for training. You should buy running sneakers. If clothing must be simply convenient, then shoes are needed special. In them You should be comfortable to train, the load should be properly distributed on the foot, without causing discomfort. This is only possible with the correct cushioning of the sneaker.
Prepare a training plan and a notebook to record the actual results. An alternative could be a smartphone app. This will help you to train more disciplined, give the motivation to improve your personal results. If the treadmill is equipped with a heart rate monitor it is important to use it. So you can train with optimal intensity.
Not to be distracted for a workout, prepare a bottle of water. A special holder is provided for the treadmills. A towel to wipe the sweat off. For a more comfortable workout, you can additionally use the player or include rhythmic music.
Any training should begin with a warm-up. This can be walking on a treadmill, any aerobic exercise or light running. It is important to use alternation of training types. It can be easy training during recovery periods, complex training with active load. To not feel overtrain toughest workouts should be no more than three a week.
This approach involves an alternating walk to warm up for 4-5 minutes. Then easy run for a few minutes and followed him for 2-3 minutes of intense Jogging. After that, we do not stop, and again gradually move to walk. After increases the degree of inclination of the deck again and go running. Loads are given in intervals and all 30 minutes of training you are on the move.
Such training keeps the desired pulse zone, does not overload the heart and muscles. A sign of the right pace will be a little shortness of breath. But at the same time, you should be able to continue the exercise and talk to someone. Working non-stop in this mode, you can burn about 200-230 calories
Examples of training programs
The General rules will be:
training duration 30 minutes,
increase speed by 1 – 1.5 units in each interval
change the angle of inclination by 0.5 – 1 degree in each interval
control of the pulse area
Stand on the treadmill, set the minimum speed and start with a slow walk.
Continue for 2-4 minutes
Increase the speed by 1 unit and change the angle by 0.5 degrees.
Continue to walk intensively for 5 minutes without stopping
Increase the speed to 5-6 and the angle by 1 more degree.
Go on a run and do it for 5-7 minutes
Slow down the pace and angle.
Run for 3-4 minutes at a slow pace
Again, increase the speed to the maximum and raise the angle.
Run intensively for 4-6 minutes.
Lower the pace and switch to light running and then walking
In one cycle alternate:
Easy running at minimum speed or step 3-5 minutes, performed on a slope 1-2 %
Intensive running with an increase in speed up to 70 % maximum with an angle of 5-7 %, performed within 3-4 minutes
4-5 cycles, without passive rest.
In one cycle alternate
Easy without 2-3 minutes at minimum speed
Intensive running at maximum speed 1-2 minutes
Running at an average speed for 1-2 minutes.
Do 4-5 cycles
You can change any of the proposed training programs on your own and make your own training plan. It is really important to train regularly and strive to improve your results. At the same time put in order, your diet and your progress will be more noticeable after 4-7 weeks.