Treadmill workouts: Is it safe to go beyond walking or running to burn calories?
Treadmill workouts It is generally safe to go beyond walking or running on a treadmill to burn calories, as long as you do so within your physical limitations and with proper technique. However, it is always a good idea to consult with a physician or qualified healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or have been inactive for an extended period. Additionally, it is important to use proper form and technique when using a treadmill, as improper use can lead to injury.
Is it safe to exercise on the treadmill?
From Hollywood to Bollywood, a slew of celebrities are seen working out on a treadmill – but not the conventional way! Some you will see running on the treadmill leaning forward, others working out while sitting on the treadmill, and whatnot.
Celebrity fitness trainer Sohrab Khushrushahi shares that if done without proper supervision or guidance, treadmill workouts could lead to injuries. People tend to imitate their favourite celebrities, but that doesn’t always work. You should know that they are on a different fitness level as they are generally used to these exercises. They also perform these exercises under the supervision of a fitness trainer.
“I don’t think treadmills are to be blamed for any sort of injuries. It is the individual that needs to be aware of not only their capabilities but how much they can push. So, a structured program always helps no matter who you are,” adds the fitness expert.
Is walking or running better for weight loss?
- Both walking and running can be effective for weight loss when they are part of a consistent and well-rounded exercise program. The specific choice between walking and running will depend on your current fitness level, goals, and preferences.
- Running is a higher-impact exercise and can burn more calories in a shorter amount of time compared to walking. However, it may not be suitable for everyone, particularly if you have any joint pain or injuries.
- Walking, on the other hand, is a lower-impact exercise that is easier on the joints and can still be effective for weight loss, especially if done at a brisk pace or uphill. It also can be a good starting point for beginners or people who are returning to exercise after a long break.
- Ultimately, the most important thing is to find an exercise that you enjoy and that you can stick to consistently over time.
Easy treadmill workouts that you can perform
If walking or running is not something you want to do on a treadmill, you should try some variations. While there are plenty of exercises you can do, here are some treadmill exercises you can try (under supervision, of course, if you’re a beginner).
- Walking and running on your toes
- Lateral shuffle
- Side shuffle
- Walking plank
- Walk backwards
- Walk uphill
- Mix the two – Walk uphill backwards
- Treadmill push
Benefits of running versus walking
- Both running and walking have their unique benefits, but there are a few key differences:
- –Calorie burn: Running is a higher-intensity exercise and can burn more calories in a shorter amount of time compared to walking.
- –Cardiovascular fitness: Running is considered a more effective form of cardio compared to walking. Running improves heart and lungs function and also increases the capacity of blood vessels to transport blood.
- –Muscle tone: Running requires more effort from the leg muscles, which can lead to increased muscle tone and strength.
- –Endurance: Running can improve endurance and stamina more than walking.
- Weight loss: Both walking and running can be effective for weight loss, but running may be more effective.
- Walking, on the other hand, has its own set of benefits: -Lower impact: walking is a low-impact exercise that puts less stress on the joints, making it a good option for people with joint pain or injuries.
- -Easier to start: walking is a less intense exercise that can be a good starting point for beginners or people who are returning to exercise after a long break.
- -Stress relief: walking can have a calming effect on the body and mind and can help reduce stress and anxiety.
- -Easier to maintain: walking can be easily incorporated into a daily routine and can be done anywhere and at any time.
- Ultimately, the best form of exercise is the one that you enjoy and can stick to consistently. Both running and walking are great forms of exercise that can improve your overall health and well-being.
Is walking or running better for losing belly fat?
Both walking and running can be effective for losing belly fat, as they are both forms of cardio exercise that can help to burn calories and increase metabolism.
However, running may be more effective for burning more calories in a shorter amount of time, while walking may be a better option for those who are just starting an exercise program or who have certain health conditions that make running difficult. Ultimately, the best exercise for losing belly fat will depend on your fitness level and goals.
It is important to consult with a healthcare professional or a certified personal trainer to develop a safe and effective exercise plan. Additionally, a healthy diet and regular strength training can also play a role in reducing belly fat.
4 treadmill workouts for weight loss
- Interval Training: Alternate between running at high and low intensities for a set period. For example, run at a high intensity for 30 seconds, then walk at a low intensity for 30 seconds. Repeat this pattern for 20-30 minutes.
- Hill Sprints: Set the incline on the treadmill to a moderate to high level and run at a high intensity for 30 seconds. Then, lower the incline and walk for 30 seconds to recover. Repeat this pattern for 10-15 minutes.
- Fartlek Training: Fartlek training is a form of interval training that involves running at varying speeds and intensities. Set the treadmill to a moderate pace and every 3-5 minutes, increase the speed for 30 seconds, then return to the moderate pace. Repeat this pattern for 30-40 minutes.
- Endurance Run: This is a steady-state cardio workout that aims to improve endurance. Set the treadmill to a moderate to high pace and run for 30-60 minutes. Increase your speed gradually every 5-10 minutes to challenge yourself.
Remember, it’s important to consult with a healthcare professional or a certified personal trainer to develop a safe and effective exercise plan that meets your fitness level and goals.
Things to keep in mind!
Sohrab Khushrushahi recommends that you can do a bunch of different things when it comes to treadmills. You can walk, run, sprint, and shuffle! You can tempo your runs up and down, but all with safety. The key here is following your pace.
Don’t try to do too much too soon, advises the expert. While you can do a lot of work, you have to understand that you cannot go too fast too soon.
“You first need to be able to walk, walk quickly, jog, run, then sprint, and then take it from there. So instead of just following someone, maybe understand your capabilities and move from there,” concludes the fitness expert.
Make sure you take precautions and do treadmill variations under the supervision of a fitness coach.
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