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Treadmills are an effective tool for weight loss.
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Successful weight loss can be achieved by using a variety of treadmill workouts for half an hour on most days of the week, though it is imperative to combine your workout with a healthy diet. A 30-minute session on the treadmill, no matter how intense, will not correct unhealthy behaviors performed during the remainder of the day.
Choose the Right Program
Treadmills offer a range of programs that you can use for weight loss; many even offer preset workouts that include hills and cross-country training. You have the option of walking or running through any program. Before you press start on your machine, decide what type of workout will work best for you and the time you have. Selecting the right program and adhering to it on most days of the week is not just important for reaching your weight-loss goals but also for staying motivated.
Select the Right Speed
If your daily schedule limits you to a 30-minute workout, you need to utilize every minute to your best advantage. Allow yourself to warm up during the first two minutes of your workout -- either through an easy jog or walk -- and to cool down for two minutes when your workout is complete. After you've warmed, select the right speed for your current fitness level. Walking or running at a fast pace will burn calories and ultimately aid in weight loss, but you should approach speed with caution. Starting too quickly can cause injuries and burnout. A simple way to calculate your intensity level is through a talk test. You should select a speed that will allow you to exert yourself to the point where you can still talk but not sing.
After you have determined your best routine and speed, adding intervals to your workout will maximize the benefits of your 30-minute session and significantly burn more calories. Interval training -- brief bouts of near-maximum exertion -- can be added at a 3-to-1 ratio where you do three minutes at your selected speed and one minute of walking or running to near maximum exertion. You can reach maximum exertion by increasing your speed, increasing the incline of the treadmill or by doing both depending on your fitness level. Using the talk test during interval training, you should not be able to talk during the exertion intervals and return to a talking pace during your regular speed.
The Remainder of the Day
Even if you push yourself at a high speed on the highest incline for 30 minutes, you can destroy an intense calorie-burning session with improper nutrition and by allowing yourself too much rest for the remainder of the day. You must make modifications to your diet. Be aware of your carbohydrate intake, fats, simple sugars and liquid calories. Careful attention to your diet and vigilance on the treadmill are a stellar combination for weight loss.