Although you can’t control where your body burns fat, the manual treadmill can help you burn more calories and lose more weight — and your tummy will shrink along with the rest of you.
The pace on certain manual treadmills might be difficult to adjust since they rely on foot force to move the belt, according to the American College of Sports Medicine. To ensure precise progress tracking, choose a high-quality, smooth-moving machine.
Weight Loss and Treadmills
You lose weight by burning more calories than you consume, and treadmill walking or running can help you achieve your objectives. A 185-pound individual walks at 3.5 mph and burns about 360 calories per hour; at 4 mph, she/he burns about 400 calories per hour. Running is even more efficient: at 5 mph, a person burns 710 calories per hour, and at 6 mph, they burn around 890 calories per hour.
Because a pound of fat requires a 3,500-calorie deficit, you may easily lose a pound each week by combining frequent treadmill exercises with a careful diet.
The treadmill can help you lose weight in general, but it won’t help you tone your stomach muscles. Strength-training activities that target your core can help you get a defined abdomen. Perform crunches, V-ups, and planks at home. Try the reclined and sitting crunch machines, twist machines, and leg-raise equipment if you like the gym.
For each exercise, do one to three sets of 12 repetitions. Work every muscle in your body, including your legs, hips, back, chest, and arms, in addition to your abs. Allow at least one day of recuperation between workouts, and strength-training activities should be scheduled twice weekly, according to the Centers for Disease Control and Prevention.
You can’t trim your tummy no matter how much time you spend on the treadmill if you don’t control what you eat. HelpGuide.org suggests eating meals high in fiber, which fills your stomach without adding calories to your meal, for simpler weight reduction.
Fruits and vegetables, as well as whole grains like oatmeal and brown rice, are also healthy options. Avoid liquid calories like sodas, juices, and alcoholic beverages, and opt for home-cooked meals instead of fast food. Drink plenty of water throughout the day; many individuals confuse thirst for hunger, which leads to overeating.
Use the treadmill or other aerobic activity for around 300 minutes each week to maximize fat-burning effects, as advised by the CDC.
Start gently and gradually add more strenuous intervals to increase calorie burn; for example, walk briskly for three minutes, jog for 30 seconds, and repeat the cycle. If you haven’t worked out in a while or have health issues, see a doctor.