Overview
The treadmill is one of the best machines to promote weight loss and optimize the functioning of your cardiovascular system. It also improves endurance, which is vital for prolonged physical activities (e.g., marathons).
The device is adjustable, allowing you to choose from a variety of speeds and provides the option to incline the machine, making each training session more challenging.
Impressively, the treadmill offers a variety of health benefits that include the promotion of cardiovascular health, muscle tonicity, and higher coordination.
However, the most important benefit of this machine is its effects on weight loss, which is attributed to the large number of muscles engaged during the movement.
In this article, we will discuss the effects of treadmill lose weight naturally and how you can use this device to lose weight naturally.
The effect of treadmill on weight loss
In one study, scientists inspected the effects of numerous weight loss methods to see which one is most effective.
After analyzing the results, they found that cardiovascular training is the best way to lose weight, followed by resistance training (i.e., weight lifting).
The study also noted that cardio training reduces body fat and lowers the risk of several health problems (e.g., heart disease, high blood pressure, diabetes).
Fortunately, treadmills will always push your cardiovascular system, which inadvertently leads to more weight loss.
Here are a few numbers that demonstrate the number of calories burnt by the treadmill:
- Walking at 3.5 miles per hour (mph) burns 120 calories in 30 minutes
- Running at 5 mph burns 240 calories in 30 minutes
- Running at 6 mph burns 300 calories in 30 minutes
- Running at 7.5 mph burns 375 calories in 30 minutes
Besides the direct effect of treadmill on burning calories, this device helps with weight loss in the following ways:
Muscles growth
It is true that the treadmill mainly focuses on muscle tonicity and cardio training rather than muscle growth. However, even the slightest improvement in muscle growth seen after training will have a considerable impact on weight loss.
During training, your muscles – especially your lower body –get engaged, which leads to microscopic tears in the fibers. As a result, your liver releases growth hormones that promote the repairing of the injuries.
Since your body is smart, it will not only repair the tears but also promote the growth of the muscles to prepare you for future strains.
The good news is that a bigger muscle mass will facilitate the process of losing weight since more tissues require more energy to function.
Additionally, muscle growth boosts your basal metabolic rate (BMR) – more on this down below.
Promotes healthy sleep
Researchers found that cardiovascular training improves sleep quality and duration. At first, this may not seem relevant to weight loss. However, when you understand the impact of poor sleep on lipid metabolism, you will realize the value of using treadmills at home.
You see, when you are sleeping poorly, your brain interprets this as a sign of physiological distress. As a result, your adrenal glands release a hormone known as cortisol in abnormally high amounts.
This hormone affects a variety of metabolic reactions and organ functions.
In broad terms, cortisol will promote the formation and storage of fatty acids, as well as the breakdown of protein. Consequently, you will develop characteristic obesity that fails to respond to any type of training.
The way that treadmill training prevents this problem is by promoting the release of melatonin, which is the hormone responsible for regulating sleep.
Increases metabolism
Many people opt for a caloric deficit diet to lose weight. Unfortunately, this could lead to muscle atrophy, which eventually slows down your metabolism.
When your metabolism slows down, you will gain body fat even if you go back to consuming a normal diet.
Additionally, being sedentary is the number one enemy of your metabolism. A slow metabolism translates into a slow rate of lipolysis (i.e., fat burning) and faster proteolysis (i.e., protein degradation).
The final result is more adipose tissue and less lean muscle mass.
The process is mainly subject to a parameter known as the basal metabolic rate (BMR).
The solution to this problem is to perform cardiovascular training by using a treadmill, which allows you to lose fat more efficiently.
How to maintain a fast metabolism
Besides training with the treadmill, you also need to follow these tips to avoid a slow metabolism:
Watch what you eat
Consuming a diet that consists of fresh veggies, fruits, and whole grains will inadvertently boost your metabolism.
However, there are some specific foods that come with natural BMR-boosting properties, such as green tea.
When scientists investigated these claims, they identified active substances in tea known as catechins, which boost lipolysis during physical activity.
Tea also boosts BMR by getting rid of pro-inflammatory cytokines found in the gut flora and bloodstream.
You also need to avoid severe caloric deficit as it slows down your metabolism. During maintenance, measure the exact number of calories your body needs to avoid weight gain.
Stay active and avoid a sedentary lifestyle
Regular exercise is effective at increasing your metabolism.
More specifically, cardiovascular training (e.g., treadmill) is the best way to prevent muscle breakdown and fat deposition.
You can also change some habits that will make you more active. For instance, instead of driving to your local grocery store, go for a walk. Also, you can trim your backyard yourself instead of hiring someone else to do it.
Takeaway message
The treadmill is an excellent device that allows you to stay active from the comfort of your home. It promotes cardiovascular health, weight loss, and endurance.
We hope that this article managed to shed some light on the benefits of treadmills and how you can use them at home to lose weight naturally and rapidly.
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