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Losing weight is not easy to tackle, especially for the overweight obese person. But are treadmills good for losing weight when you weigh more than 250 pounds?
There’s no doubt that losing weight requires hard work, dedication, and determination. It is critical to have the right fitness equipment for you to achieve a quick fat-burning session. But is a treadmill a good fit for a heavier person?
Treadmills are becoming more popular in homes and gyms across America and many people have come to realize that treadmills are more than an aerobic exercise machine.
But the big question on many people’s minds is: are treadmills good for losing weight? The simple answer to this is yes, treadmills are among the top equipment best for losing weight.
With a good treadmill workout program, you can lose several calories and get the maximum burn even if you are considered obese. This article takes you into an in-depth understanding of the treadmill and whether or not they are a perfect fit for your weight loss goals.
Pros and cons of using a treadmill when overweight
Anyone struggling with obesity or overweight issues know just how difficult it is to lose weight. But it is not just the losing of weight that’s an issue, it’s also losing motivation which can offset any progress you have made.
Losing motivation to workout is all to easy and when you are considerably overweight, I find it very challenging to stay on course.
This is why I am a big fan of using a treadmill in my workout routine. By walking on a treadmill it allows me to still watch TV and not kill myself in the process. The positive and negative of using a treadmill when overweight includes:
Benefits Of Using A Treadmill To Lose Weight
• Treadmills come packed with inbuilt programs, making your workout exciting and enduring.
• A treadmill is independent of the weather. You get to run or walk on it at any given time without having to worry about the weather conditions.
• Treadmills provide individuals with precise and controlled workouts allowing individuals to use them at different levels.
• You can lose weight while watching TV, listening to music, playing console games, etc.
• Treadmills are low impact compared to some other equipment. If you weigh more than 250 pounds, you need to invest in a treadmill with 300lb capacity that features shock absorbing pads. This will help take the impact from your knees and joints, creating a smoother walking and running experience.
Negatives To Using A Treadmill
• Running on a treadmill lacks physical variation, limiting individuals working out for downhill races. However, the incline functionality of treadmills does help with working out the legs muscles for taking on steep hills and climbs.
• A treadmill’s initial cost of purchase and maintenance costs are high. However, you can find some affordable treadmills for heavy people if you are looking in the right places.
• There’s no denying that a treadmill takes up a substantial amount of space. The introduction of under-desk treadmills has helped correct this issue, especially for home office workers.
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Benefits Of a Treadmill For Reducing Belly Fat
The treadmill is among the most effective ways of losing belly fat. Working out on a treadmill helps you cut down on calories by directly reducing the visceral fat beneath your stomach muscles.
The treadmill may be your optimal solution for fat loss, but you need a multi-tiered approach to weight training and aerobic workouts for notable results. A combination of vigorous cardio body-weight activities guarantees a substantial loss of calories and body fat.
A treadmill gives individuals different options of applications, which include walking and running. Walking and running on a treadmill both help in overall weight loss by burning body fat.
By implementing simple upper body twists while on the treadmill, you can amplify your belly fat workout routine.
People have different reasons for losing weight. To help reach your fat-loss goals within a reasonable time, you need to intensify your performance on the treadmill and watch your diet.
How to use a treadmill to lose belly fat
Running like a hamster on a wheel is one way you can use a treadmill to lose belly fat. However, there are contentious issues concerning treadmills and spot reduction. Running on a treadmill with moderate intensity helps cut down on your overall weight, including belly fat.
30-60 minutes of moderately intense daily physical activity improves your physical fitness and reduces calories and belly fat in general.
To Lose Belly Fat, It Requires A Full Mind Workout
Walking and running on a treadmill can be monotonous and boring if you don’t have external entertainment surrounding you. This can be a recipe for disaster for anyone overweight because it can quickly turn to “I can’t be bothered today”, which then leads to multiple days of not being bothered.
It is advisable to mix up your exercise through interval training to avoid such instances. Interval training helps you prevent boredom and also gives you the chance to intensify your routine. It involves starting with a warm-up, then a jog as you move to a higher intensity pace.
Don’t Be Afraid To Incline A Little
For effective results when using the treadmill, you can add a little incline to it. With increased intensity, you reduce more calories and burn more belly fat. When inclining your treadmill, you should ensure it is not too intense for you to complete at least 30 minutes of exercise.
Running and walking on a treadmill is more effective when combined with healthy eating and lifestyle choices. Ensure to avoid hunger pangs that could result in you breaking your diet. Avoid high-stress levels and lack of enough sleep. Always aim to have at least five hours of sleep nightly.
How much weight can you lose on a treadmill in a week?
Getting a lean and attractive body requires consistency and determination. As I am far from lean and more in the obesity basket, just losing any weight is a starting point for me. So by working out how much weight you can lose in a week on a treadmill can be highly motivational.
However, there is no fixed figure of how much weight you can lose on a treadmill in a week. Weight loss depends on the speed, intensity, and consistency of your workouts. Not to mention the amount of calorie intake during a 24 hour period and any prior health conditions.
In general, an individual needs to burn 3,500 calories to lose 1 pound of body fat. The calories burned out depend on various variables like weight and workout routines.
A Simple Example Of How Much Weight You Can Lose On A Treadmill
For example, a person weighing 155 pounds and is walking four mph for 30 minutes can burn out 167 calories. Another person weighing 125 pounds and is walking at a similar pace only burns out 135 calories. When you increase the pace to 4.5 mph, the burnout increases to 186 and 150 calories, respectively.
To enhance your treadmill benefits, you need to work out more often. For you to increase the number of calories you can lose in a week, ensure your workout is more vigorous and intense. Use more muscle engagement to shorten the length of your treadmill workouts and achieve your goals within a short time.
Alternative Exercise Equipment Suitable For Overweight People
Sedentary obese people are limited to the kind of exercise they can do and the equipment they can use. Lack of exercise and physical activity increases their risk of developing chronic diseases.
Because of the excessive body extra weight, many morbidly obese people find it challenging and uncomfortable to meet their fitness goals.
But if you’re not one to just give up that easily, yet find the treadmill not as effective as you previously thought, you do have options. Here are some of the best alternative exercise equipment for obese individuals:
• Stairs or stair steppers
Climbing stairs is a simple way of maintaining a healthier lifestyle. It is cost-effective and suitable for morbidly obese people. You can climb the stairs at your pace as you burn out additional calories from the extra weight. Starting with the stairs or stair steppers prepares your body for moderate or high-intensity workouts.
• Seated stationary bike
A seated stationary bike (recumbent bike) is suitable for overweight individuals. Its backrest makes it ideal for obese individuals since it is less stressful on their lower spine.
It is ideal for individuals weighing more than 300 lbs since it offers back support. The recumbent bike is comfortable on the joints, reducing the risk for injury. View the range of Recumbent Bikes up to 500LBs.
• Elliptical machine
If used appropriately, the elliptical machine works perfectly for a full-body workout. It does not stress the joints, making it suitable for overweight individuals. You can burn more than 400 calories within an hour. Despite the positive results, it is advisable to start at a lower level to ensure you do not overexert yourself.
Check out the range of elliptical trainers up to 400 LB capacity.
• Mini trampoline/ Rebounder
A mini-tramp or rebounder is another suitable piece of exercise equipment for heavy people. They provide individuals with high-intensity exercises while taking care of their knee and hip joints. It is exercise equipment that helps you burn calories as you legitimately enjoy yourself bouncing on it.
It is important you buy a trampoline for heavy people rated to well above your actual weight. Due to the force and impact on every landing, the frame needs to be rather robust and strong.
• Rowing machines
You can find rowing machines in gyms and homes, depending on the model being used. The rowing technique is not complicated and is suitable for joints, making it ideal for overweight individuals. Rowing enables you to work your anti-gravity muscles strengthening the muscles around your upper and lower back.
The only downside to a rowing machine is that they sit very low to the ground, making it harder for heavy people to get on and off. We have listed our preferred rowing machines for heavy people here.
Are treadmills good for weight loss? This article brushes through the key benefits of treadmills and how they assist in weight loss. Investing in a gym or purchasing a treadmill is a worthy investment. Its initial cost may dig deeper into your pocket, but the results are worth every penny. If you cannot afford a treadmill, you can consider the other alternatives mentioned above.
As much as buying a treadmill may be the solution to losing excess weight, it is essential to consult a doctor or a professional trainer on the best way to use the treadmill. If you are overweight, you may have other medical conditions that may need to be attended to. A doctor’s recommendation and supervision will help you maximize your treadmill use for long-term results.