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So now you’re thinking of getting in shape; just when you are 40 pounds
overweight! You’re even planning to parade those new swimming trunks this summer, but there’s just
one little hitch, those slabs and chunks of fat almost everywhere in your body.
Well, that’s why there’s workout, you said. Question is, can you lose that
much weight (and fat) in so little time? Another big question, how will you lose them?
For years, cardio exercises like running, swimming, and walking, to name a
few, has been relied on to help shed off extra weight and unwanted body fat. Recently, some fitness
enthusiasts however, have reportedly found out that interval training is more effective for this
purpose. If that is the case, what will you do with your treadmill in the corner? Don’t fret; you
will soon know how to lose weight on a treadmill.
Whether you will do regular workouts or interval training, it’s still
possible to achieve treadmill weight loss. Question again: how? Well, here’s how.
Using treadmill as exercise equipment has its own advantages, there’s the
comfort of working out indoors, the relative ease with which treadmill exercises are done as
compared with other equipment, and many others. If you favor interval training, you can perform
treadmill routines back to back with other routines. For this writing however, we will talk about
treadmill weight loss through progression.
Volume Progression for Treadmill
Exercises
 Weeks 1 and 2 – duration of workout
- 30 minutes
1 set x 30 minutes, or
2 sets x 15 minutes, or
3 sets x 10 minutes.
Weeks 3 and 4 – duration of workout
– 45 minutes
1 set x 45 minutes, or
2 sets x 22.5 minutes, or
3 sets x 15 minutes.
Weeks 5 and 6 – duration of workout
– 60 minutes
1 set x 60 minutes, or
2 sets x 30 minutes, or
3 sets x 15 minutes.
Weeks 7 and 8 – duration of workout – 75
minutes
2 sets x 37.5 minutes, or
3 set x 25 minutes.
Intensity Progression for Treadmill
Exercises
Week 1 – duration of workout – 20
minutes
First Day - 10 sets - 3.5 mph for 90 seconds alternating with 6.0 mph for 30 seconds
Second Day – 10 sets - 3.5 mph for 90 seconds alternating with 6.2 mph for 30 seconds
Week 2 – duration of workout – 22 minutes
First Day - 11 sets – 3.5 mph for 90 seconds alternating with 6.2 mph for 30 seconds
Second Day - 11 sets – 3.5 mph for 90 seconds alternating with 6.3 mph for 30 seconds
Week 3 – duration of workout – 24 minutes
12 sets - 3.5 mph for 90 seconds alternating with 6.5 mph for 30 seconds
12 sets - 3.5 mph for 90 seconds alternating with 6.6 mph for 30 seconds
Week 4 – duration of workout – 26 minutes
13 sets - 3.5 mph for 90 seconds alternating with 6.6 mph for 30 seconds
13 sets - 3.5 mph for 90 seconds alternating with 6.7 mph for 30 seconds
With Volume Progression, the progress is through the
increase in the total duration of the routines while in Intensity Progression, it is the level, in
this case the speed of the machine which is increased.
With both kinds of progression, when you’re losing weight way too fast, or
when you feel unnaturally exhausted, it would be wiser to slow down the progression. On the other
hand, if results are not as fast as they should be, you can change the volume or intensity so as to
speed up the progression.
This method of enhancing and speeding up the results of your workouts can
also be used for high intensity trainings. In all manners of fitness routines, results will
eventually become stagnant or imperceptible unless you apply progression.
So then, now that you know how to lose weight on a treadmill, why not
check this technique out so you can definitely flaunt your trunks this summer!
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