Apart from your dieting and your craving for food, the period of inactivity during the covid19 pandemic lockdown has let to more weight gain. This is a serious health concern and if you we worried about how to get rid of those pesky fat around your belly, butts, and thighs, a viable and working solution is to do regular treadmill exercises . Whether at home or gym, is a high weight capacity treadmill good for weight loss if you are fat, obese or overweight?
Can you lose body fat by running?
Absolutely yes, walking , jogging and running are natural exercises to stay fit, improve health, burn calories and control weight. If you are overweight or obese, you can’t just start running to burn this heavy body fat as fast as possible. The secret to losing weight by running lies in how you vary the intensity of of the exercise.
For example, you won’t flatten your tummy or slim those pudgy thighs by running at your top speed in a day. No amount of marathon running in one day will help you lose weight is a healthily.
Very the workout intensity
You will definitely get rid o your flabby stomach I you run at a fairly intense pace. If you kick in to race at higher intensity, you will fail. The moderate level o running will help to build you endurance and you will be more physically fit to exercise more.
When you have challenged your body to gain physical fitness, include variation of your workout intensity. This is how the cycle goes, first 5 minutes You warm up, next 5 is high pace or vigorous running and the last 3 minutes you walk at a lower pace, to cool down and allow muscle recovery(crucial point)
Can you lose thigh and belly fat running on a treadmill?
Again, the answer is absolutely YES. Someone weighing over 200 pounds can burn belly fat and get your tommy flattened with treadmill running exercises.
A Treadmill is a versatile cardio machine that naturally substitute outdoor running exercises. If you have been running on pavement and backcountry roads to lose weight, you will achieve the same goal running on a home treadmill.
A treadmill is also a better alternative if you are obese, or overweight or have some mobility problems. As compared to road running, treadmill exercises are low impact, easy on joints and even if you have knee pains, arthritis or knee surgery, you can still walk on well cushioned treadmills.
Depending on your calories dieting, treadmill running can burn you heavy muscle fat in a long term. Your visceral fat will shrink for good if you do regular treadmill workout. But, the same treadmill workout can also cause you weight gain(increase in muscle mass).
Things to consider if you want to use treadmill for weight loss
Treadmills are good cardio machines when it comes to burning body fats. The more lower body muscles it works, the more fat it burns. Here are some things you consider when using treadmill to burn belly and thigh fat.
1. Your calories intake
You have to eat less calories each day, to create a calorie deficit. Calorie deficit mean you burn more calories than you consume. When this makes your muscles hungry for energy, the fleshy fat stored under your skin is utilized. The more fat burned away from your fat waistline or butts, the more you begin to look skinny, normal weight and in good shape.
2. Your existing injuries
You are not going to be able to run at 8 miles per hour, if you have hip, back, and knee injuries. If you have joint pains, start by walking slowly in the treadmill, then work you pace and intensity up to your fat-burning ability. The secrete is, avoid too much cardio!
3. Your heart rate
Running, walking and jogging are form of cardio exercises. They strengthen your cardiovascular system. You will often notice that your heart beats more when you run more. Unless you heart pumps, you aren’t going to burn any fat. There is actually a level, about 65-75% of your maximum heart rate, that your body will start burning fat. We will show you how to drive your Heat beat to this point, when working out on a treadmill.
4. Intensity of treadmill workout
You must vary intensity of your fat burning treadmill exercise, at regular intervals. There are two intensity features in a treadmill – speed and incline. A treadmill has speed settings, you can use it to adjust the belt speed as you run. Know that most treadmills have top speed at 15mph, other have 12mph, some low profile treadmill even have 8 mph as max speed.
You can also change the incline, to make your weight loss exercise more challenging. Higher incline sets the treadmill platform more steeper, and makes you fell like running up a hill or mountain. Keep adjusting the incline are regular interval and you will see astonishing results.
5. Maximum Exercise duration
We have seen, that 30 minute treadmill workout everyday is the minimum, but you should stop when it reaches maximum. Irrespective of your fitness level, you shouldn’t do treadmill weight loss exercise beyond 45-60 minutes. Stretching you muscles and heart rate for this length if time will result in slow fat burning in your muscles.
Is treadmill good for weight loss?
Can a treadmill really help an obese person to lose weight? Absolutely yes. A treadmill is a cardio weight loss machine that can burn 600 – 1000 calories per hour, for a 150-250 pound runner.
But fat burning exercises on treadmill would not give you result in a single day. A treadmill is good for weight loss when you utilize it in a Moderate pace, while alternating the intensity at intervals.
If treadmill weight loss exercises look difficult for you, like for over 300 pound people with severe obesity, you should consider taking a gastrointestinal surgery to reduce excess fat.
How effective is treadmill for weight loss?
If you want to shed some thigh fat and body mass around the abdominal area, walking or running on treadmill has proven to be effective. Treadmill exercise are aerobic or cardio exercise that will prove your heart rate and breathing capacity. Despite the cardiovascular benefits, treadmill workout alone is not enough to lose 1 pound of flesh from your waistline.
The Golden rule to losing weight and staying in good shape is to combine Low-calorie dieting with your cardio or strength training weight loss exercises.
Reducing the number of calories consumed each day, and walking on a 300lb capacity treadmill may still not be enough to lose weight and get a big person in shape faster. That is why fat guys need to include strength training exercise into their weight loss weekly exercise routine.
Just 30 minute daily use of treadmill is enough for larger and heavy people to reap all the benefits of obese treadmill workouts. Remember, too much cardio may ruin and halt your weight loss plan. So overweight persons should seek help from personal trainers around.
Is treadmill good for losing belly fat?
Let is see how an obese woman is using treadmill to lose weight on treadmill
This Video shows how big fat ladies are running on high weight capacity treadmill that can support large weights. If you are an obese and overweight person, the kind of treadmill to burn fat on matters.
What are the best treadmills for heavy people both overweight and big guys?
Here are the best treadmills for overweight and obese people.
- Lifespan fitness folding treadmill
3G Cardio Elite Runner Treadmill – Commercial Grade – 400 LB User Capacity
- Nordictrack T Series 6.5 Treadmill – 300 lbs weight limit
- Proform Pro 2000 treadmill
Treadmill features for weight loss exercises
Treadmills are designed with features that will create enough challenge for your body to burn more calories
Treadmills have inclines, which allow you to simulate uphill or downhill running, at the comfort of your home. Most treadmills in the market have 0-15 % inline and 0-5% decline. Some very rare treadmill have incline up to 40 percent, running on them feels like climbing a stairway. This feature is greatly useful for doing weight-bearing exercises to lose weight.
The speed setting allow you to adjust the speed of your treadmill workout. Most treadmills have speed range from 0 to 12mil per hour. To burn more fats, you can run at top speed of close to 12mph.
Therefor the best calories-burner treadmill for overnight person is one that has higher weight limit, over 12% incline level and top speed over 10mph. All you need is to set the treadmill speed, or incline level, depending on the intensity of exercise required at your fitness level, to lose weight.
If you are a heavy runner, but you don’t have pre existing injuries on leg, hip, back or knee pains, you can lose body fat by walking or running on treadmill. If you look really fat in your body build, you will have to use a treadmill for plus size people.
Shop: treadmills for heavy runners (obese and overweight)
How to lose weight on a treadmill
A treadmill is a versatile cardio machine that can help you lose weight by walking, jogging and running. The machine is very popularly use for daily aerobic training at home or in gyms.
Activities like Walking, running, jogging, lifting all burn calories. If a treadmill is your only weigh loss machine, there are many ways to get more calories burn per day. But overall, how should you use t to lose weight? Now, you weigh over 300 pounds and belly fat is a burden on you, here is what to do.
- Reduce your daily calories intake by 500 calories. Some people take in food supplement with low calories, but then end result is to create a calorie deficit.
- Burn more calories each day, by walking, or running on the best treadmill for obese person.
- Include strength training workouts. Doing dumbbell weight lifting between treadmill cardio days can benefits you more than just good health.
- Stick to your obese treadmill weight loss plan.
Treadmill high intensity interval training (HIIT)
You can use a treadmill to do HIIT workouts, where you alternate high intensity exercises with short periods of resting. Experience and report shows that HIIT workout on treadmill can burn heavy fats, and aid weight loss.
The good news here is that you can burn those excess calories under your fleshy and muscular skin, ion a very sort time, with HIIT treadmill exercise.
Hiit can be devastating to your body if you don’t rest between the high intensity burst of exercise sessions. The reason behind HIIT is to challenge your body, work very hard and burn a lot of calories that will lead to overall weight loss.
The resting periods is the most important part of aerobic HIIT training. During rest, your lower muscles are recovering from pounding the treadmill, by metabolizing on the excess fat stored in your belly, thighs or butts.
Treadmill HIIT workout plan
- Set your treadmill to zero(0%) incline level
- adjust the treadmill speed to 2 mph and Walk at this pace for close to 300 seconds(5minutes) to warm up your body.
- Changed the speed to within 5-10 mph and run for max 1 minute.
- Being back the speed to as low as 3-4 mph and walk for another 1 minute.
- Repeat these steps for about 7-10 times.
- To retire from the HIIT treadmill session, don’t just suddenly stop. Instead, walk at 2-4 mph while letting your muscles to cool down and relax.
Some people who already master this, will do advanced treadmill HIIT training by alternating jogging with sprinting. The time period for each cycle could be doubled.
Treadmill fat-burning workout
You may not lose fat until your heart rate reaches certain values. If you exercise up to your fat burning heart rate zone, you will burn more calories per minute than normal. At the least, it will contribute to tremendous weight loss.
Experts define fat-burning heart rate as how many times your heart beats if you exercise for 1 minute. That maximum heart rate is where you burn the most calories exercising.
How to determine your fat-burning heart rate zone
First, you must know How to calculate maximum heart rate then take 70-75% of it.
Subtract your years from 220. For example, if you are a 50 years old adult, your maximum heart rate is 220-50 = 170 beats per minute.
The rule of the thumb when doing aerobics, is never to stretch your heart performance beyond 70-75% of your max heart rate.
This means that the fat burning zone for a 50 year old runner is 0.75×170 or 128 beats per minute.
It is not always the case that every treadmill weight loser will start burning fat at 70 percent of their max heart rate. Some runners may actually burn at 60 percent of their max heart beat and others may experience losing weight at 80%.
Another surprise is you may start burning your body fat at a much lower treadmill speed. Therefore, fat burning heart rate zone depends on many parameters like weight, age, fitness level, workout intensity, and health status.
How to lose weight at fat-burning zone
- Set your treadmill incline to zero, adjust speed to bare value of 2 mph. Wear a heart rate monitoring device(chest strap or heart rate tracking smart watch) and walk for max 5 minutes.
- Adjust the workout intensity by increasing the incline to 2%. Maintain the 4mph speed and jog for 1 minute.
- Change speed and Run at 7-10 mph for 10-30 minutes, until you reach 70-75% of your max heart rate. You will enter your fat-burning zone here.
- Reduce speed to 2-4 mph. Take a rest by doing a 1 minute jogging at this speed range.
- Further reduce the treadmill speed to about 1-2 mph and walk for 3-5 minute to cool down.
How much cardio to lose weight on treadmill?
According to the center for disease control (CDC), you require at least 150 minutes of cardio each week to basic stay active and healthy. You must not do cardio all in a single day, but you can do more than this recommended amount of time.
You can choose to do 30 minutes cardio on your treadmill everyday. But at this pace, you won’t be burning any fat unless you are engaging in a 30minute cardio HIIT workout.
Depending on your fitness level, cardio HIIT may not be recommended. HIIT is not a suitable workout routine to include in treadmill workout for beginners. So in that case, if you are still starting out, doing 45-60 minutes of moderate intensity treadmill workouts for weight loss would be ideal.
A sample Treadmill workout plan to lose weight
- Monday : do treadmill HIIT workout for 15-45 but 30 minutes is ideally the best
- Tuesday : do strength training like weightlifting, plus a light treadmill walk or jog
- Wednesday: take time off any serious exercise and rest. But you should take pleasure in walking around or do some light yoga
- Thursday: mix treadmill walking or jogging and some light resistance training.
- Friday: repeat a 30 minute treadmill HIIT workout
- Saturday: do weight bearing exercises like climbing staircase. Use stepper or elliptical machine
- Sunday: rest well, but do leisure walking outside or in your treadmill.
How do you challenge yourself to lose weight on a treadmill?
If you want to lose more thigh fat, challenge your lower body muscles the more, with treadmill workout routines.
The best way to make your treadmill exercises more challenging is by adding the incline, which allow you to walk or run uphill. The steeper the incline, the more you activate and tone your lower body muscles. this contributes to burning more calories from your body, and losing weight.
Beware, if you have stability or mobility problems, don’t exercise on inclined treadmills except they have handlebars to keep you from taking a hard fall.
How to run uphill on treadmill to lose weight
- Set your fat burning treadmill incline to zero or flat
- And as usual, first warm up your muscles by walking on the treadmill at 2 mph belt speed, for 3-5 minutes.
- Adjust the treadmill incline from 0 to 1% and jog at 3-6 mph
- Every minute, increment your treadmill incline by 1 percent. This means you’ll have to exercise for about 10 -15 minute to fully log in all or most of the incline levels.
- When you are done running at the top incline setting, start decreasing the incline by 1% every minute. Keep reducing the incline while working out, until the treadmill is again flat.
- Walk for 2-4 minutes to cool down.
Read more: how to walk 10000 steps per day?
Benefits of treadmill workout for heavy people
We have seen already that treadmills help in burning calories, losing fat and flattening your flabby belly.
Besides just burning calories and muscle fat, there are other health benefit of treadmill exercises you should know. Here are some benefits of running on treadmills.
- Reduced cholesterol level
- Lowers blood pressure
- Prevents inflammatory diseases
- Tones or works and strengthen lower body muscle groups
- Improves mobility and flexibility in your limbs
- Improves cardiovascular endurance (heart and lungs capacity)
- Reduces fatigue, decreases joint stiffness
- Reduces stress, anxiety and improve mood
- You get better sleep experience after doing treadmill exercise
- You boost your immune and circulatory systems
- You stay sexually active- exercises arouse your sexual strength.
Do you still want to get your weight under control so quickly?
Order your best treadmill for heavy guys today. Pick the machine that is a high weight capacity treadmill for heavy use at gym and at home. Besides being durable, heavy duty treadmills will help any overweight individual to engage in intense prolonged running. These heavy duty residential treadmills are great for all-season home workout since they are foldable, and easy to fit in one corner of your apartment.
Managing overweight is not easy task. By doing the best challenging treadmill running exercises everyday, during your bedtime, even a 500 pound person can cut down in body size without going to the gym.
Tips for treadmill weight loss
- Mix different workout routines. Doing the same exercise may be boring and stressful on your muscles and joints.
- You can avoid potential injury or reduce existing pains by switch to other exercises. Weightlifting is the most preferred strength training workout to include with aerobics to burn belly fat.
- Avoid doing too much. Too much cardio can kill your gains, or harm your muscles.
- Alternate vigorous treadmill exercise days with easier workout days or rest days.
- Never do more than 60 minutes treadmill workout per day.
Gym or home, which is good for readmill weigh loss workout?
Most outdoor gym use heavy duty fitness machines, and if you are looking for ones that can accommodate big guys, the gym or health club has them all. You will even see heavy duty treadmills in fitness centers or gym for intense and multiuser running exercises. Gym membership opens you doors to make friends, meet a large community of people with similar goals like you. They will motivate you to keep pushing till you achieve it.
However, gym with top treadmill – 400 lb weight capacity, are not without some inconvenience. If you get caught up in bad weather and want to avoid noise pollution, you will want to workout at home. If your weight loss workout routine does not need that you skip on certain cardio days, the stormy weathers will simply force you to exercise in your apartment.
You also have added comfort and convenience that you can watch your favorite tv series while running at home. That is not possible at the gym, if you have decided, Check these best treadmills under $600 for home use.
How long should you run on treadmill to lose weight?
CDC recommends at least 150 minutes of moderate activity in a week. This means you should run on treadmill at least 30 minutes every day and you will be overwhelmed with visible results. Some people will do treadmill workout for weight loss up to 60 minutes everyday. It all depends on their fitness level but 30 minutes cardio everyday on treadmill is ideal even for beginners.
Related: How long does it take to walk 5 miles on a treadmill?
What is the convenience of using treadmill?
It is a machine you can use year round. You can watch tv, listen to music, news, operate your smartphone or tablet, while working out on it.
If you have problems of mobility due to injury, surgery or pains( common with seniors) you can use the handrails of treadmills for balancing and stability.
You can do heart pumping cardio workout in treadmill. Which helps to build your lung capacity, strengthen heart muscles, reduces heart diseases, improve sleep, blood circulation, brain function and moods.
Ellipticals vs treadmill : which is better for weight loss?
Ellipticals can burn calories faster, both they both burn almost same amount of calories for same user, and same intensity. The exception is that treadmills are great for doing high intensity interval training(Cardio HIIT) to burn muscle fat.
Unlike ellipticals, a treadmill require you to “lift and land” your feet on the running deck. So treadmill workouts are high impact, with high risk of suffering injuries.
Although the impact of running on cushioned treadmill is not compared to that of jogging on a bare road pavement, the addition stress it places on your leg muscles helps to burn more calories.
Treadmills can help you lose fat by doing just the Natural motion of waking and running, you have mastered since birth. Ellipticals requires your feet to paddle or stay stationary on platform.
If you want to get rid of excess weight around your lower body, both ellipticals and treadmills are great for losing fat at boot and thighs. But treadmill will do so at higher intensity running than low impact elliptical motion.
Ellipticals are good for heavy people with bad knees, and back pains, since they don’t have to make foot impact. Being overweight means your weight places a lot of stress on your lower joints, and a machine that is easy or friendly on joints will be just the right one. If you can’t get a well cushioned treadmill for big guys, with shock absorbers, then consider purchasing a high weight capacity ellipticals machine for weigh loss.
Ellipticals vs treadmill : which s better for weight loss?
Gearon is undergraduate (BSC in Physics), co-founder at TASI GYM, a runner, and a hands-on web developer . He is so passionate about getting fit.
His Science background, unbreakable zeal for fitness and value driven mindset, gives him an unusual discernment to determine if a treadmill meets expections of customers with varying fitness levels and health status or not. He tracks innovative changes in fitness world and uses customer feedback, manufacturer data, running experience, experts/coach interviews to make insightful reviews that uncovers value that guides Getfitsmartly community make right Personal fitness decisions with visible results.