How To Lose 800 Calories Per Day On A Treadmill
Any of the individuals can burn a few hundred calories after working out for half an hour. However, it takes a lot of work to lose 800 calories per day. Here, we will discuss some of the ways to reduce such amount of calories. We will focus on running and walking over a treadmill because that is the easiest and one of the most effective ways to lose those extra pounds from your body.
How To Lose 800 Calories Per Day On A Treadmill?
Warm-up: Spent some time warming up your body before you step on a treadmill. Stretch your body, including the arms, legs, and shoulders, then repeat deep reverse lunge to knee raise for 15 times, and three squats reps of 15, 10, and 8. Rope jumping is another beneficial warm-up exercise.
Cardiovascular exercises: National Academy of Sports Medicine recommends that you should involve cardiovascular activities for up to 90 minutes five days a week, especially if you are working towards losing weight.
So, apart from walking and running on treadmills, you can also include cycling, rowing machine, and aerobics in the workout session. Working out continuously over a treadmill can be monotonous and sometimes dull, so changing the actions will also change the mood and bring back the motivation.
Don’t get excited: Beginners tend to run at high speed on a treadmill. Don’t do that. You will feel exhausted within a few minutes, and then you might need hydration and a long rest to recover. Start by walking at a speed of 3.5 mph. Afterward, increase the speed and jog on the treadmill with tv at the rate of 5 mph. Change the speed after some time according to your comfort and run for up to fifteen minutes initially. We recommend that you should run at 7.5 mph. Try to increase the runtime every day, and once you reach 30 minutes, start using incline feature for more intense training and better calorie loss.
Interval training: For an effective weight loss, you should involve in interval training. Now, you will ask, what is that? It’s a typical training program wherein you change the workout intensity for better calorie loss and weight reduction. For example, if you generally run at eight mph, increase the speed to 10 mph for thirty seconds and then decrease it back to 8 mph. Follow the same process again. In other words, you have to keep growing and reducing the running rates at regular intervals while you are at the treadmill.
Eat right: A healthy diet makes a great body. So, you should also include nutrition in your time table. It will not only help you to lose weight, but your skin and hair will also be better than before. Eggs, fruits, green vegetables, cereals, fishes, lean meat, low-fat milk, and eggs are some of the food items that you can include in your diet chart.
Apart from the treadmill, there are few other ways for weight loss. We are mentioning some of the below:
- Weightlifting: Lifting some weight for your biceps, triceps, or chest training can be tiresome, but it keeps your heart rate more than 125 beats per minute. After a strength training of 60 minutes, you can lose up to 1000 calories, depending upon the weight and reps.
- Trekking: Hill climbing is one of the most exciting and effective ways of weight loss. You can go for a trekking trip every other weekend if you about your fitness level.
- Boxing and related training: Boxing is one of the games that needs extreme fitness, and hence their training regime and fitness techniques are also exceptional. Learn how to box, find a partner, and start boxing daily.
Some of the individuals are lucky because they are lean and those who are hardworking, they are fit. However, for most of the people in this world, fitness is a harsh word. If you want to change that and move towards a better lifestyle, then you have to be passionate about running, exercising, and diet. Work out for five days per week and share your positive experiences with other people as well.