Using Weights with your Treadmill

August 17, 2010

In recent times, treadmills have grown in popularity and have become the primary source of exercise for many people as an aid to weight loss. Although treadmills are a great choice and can help you burn a decent amount of calories, there are few tricks you can use to burn even more calories while using a treadmill.

For the first 15 minutes of using the machine, your body is simply warming up and not many calories are being burnt. Because the leg muscles are large, they require a significant amount of blood flow in order to start burning fat.

Most people are excited to complete the first 15 minutes of a treadmill workout, but this should be just the beginning. Everything after 15 minutes is where the fat burning action really starts to begin.

The best way to get the most out of any treadmill workout is to actually warm your legs up just before you start by using weights. Doing this will reduce the time it takes for your body to warm up and start burning fat. Here are a couple of exercises you can perform for around 15 minutes with weights before getting on the treadmill.

Squats – Using a smith machine or squat bar is a perfect way to warm up those muscles in your legs. Doing sets of 10 repetitions with about 90 seconds of rest in between sets will warm up your muscles effectively and quickly.

If you don’t have any free weights or equipment, you can just perform normal squats which are still good, however, you should increase your repetitions per set to around 20.

Lunges – These may seem a little awkward, but they are excellent as well for warming up those leg muscles.

To perform a lunge, you simply place one foot in front of the other while bending the knee of the back leg to touch the ground, you then stand up straight and bring your front leg back to normal position and repeat. These again, can be performed with free weights or without.

After you have properly warmed up those leg muscles and get on that treadmill, every minute will be burning fat. Losing weight is all about burning body fat so these easy replacement exercises will help you to achieve much more weight loss from the same amount of time.

Also, you should remember to change your treadmill routine around from time to time especially if your goal is weight loss. If you can, use a treadmill that has the option of inclining and declining so you can target different muscle groups of the legs.

If you like to run, you should try walking, but at a brisk pace for longer periods. This is to reduce the strain put on the knees.

Remember, losing weight comes down to burning calories, so don’t forget to warm up those legs first before you set foot on the treadmill so that you burn fat from the very first step and not the 500th.

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