Four Tips to Maximize Fat Burning on the Treadmill: Beat the Heat with Indoor Training
Heat exhaustion” is no longer just a joke this summer. With soaring temperatures, heatstroke cases have surged, not just among workers in strenuous jobs but also among runners.
Once upon a time, many outdoor trainers dismissed treadmills because they felt the numbers on a treadmill didn't accurately reflect fat burning. However, the discount in treadmill effectiveness is often due to not using the machine correctly. This summer, Popsugar, an American fitness website, invited experts to explore ways to maximize treadmill workout efficiency. Here are four key tips.
Tip 1: Drink a Cup of Coffee Before Running
Drinking coffee before a run is a common practice among outdoor runners to enhance performance. This can also be applied to treadmill workouts for fat burning.
Caffeine increases the concentration of fatty acids in the blood plasma, stimulates fat metabolism, and enhances fat oxidation. It also conserves glycogen, helping to extend endurance and improve performance. In other words, drinking a cup of coffee before hopping on the treadmill can stimulate fat metabolism, extend workout time, and make muscles more excited, reducing fatigue.
According to research, drinking a cup of coffee before running can increase fat-burning efficiency on the treadmill by 5%-10%. However, runners should ensure they don’t have any heart rate irregularities, cardiovascular issues, or gastrointestinal diseases, as caffeine could cause adverse effects.
Tip 2: Strength Training Before Running
From an energy system perspective, starting with weight training primarily uses glucose for energy. Following this with running will then shift energy consumption to fat.
Therefore, to burn more fat on the treadmill, start with some weight training before running. If you run first and then do weight training, you might experience an energy shortage.
Tip 3: Increase Speed, Incline, and Intensity
Many treadmill users start with low-intensity workouts, such as slow jogging for 40 minutes or more. However, this isn’t the most effective way to burn fat.
Comparing “a comfortable 10-minute jog” with “an exhausting 10-minute run,” the latter clearly burns more calories due to increased difficulty and fatigue. To increase the intensity on the treadmill, you can either increase the speed or raise the incline.
In this scenario, you don’t necessarily need to run for 40 minutes or more. Adjust the duration based on your physical condition, as a shorter, more intense workout can burn more fat.
Tip 4: Incorporate Interval Sprints
Interval training involves alternating between high-intensity and low-intensity exercises or between active and rest periods.
Interval sprints are characterized by short durations and high intensity, making them challenging for beginners. However, the effects of interval sprints can last a long time, making them a great way to break through plateaus and increase fat-burning efficiency on the treadmill.
High-intensity interval training (HIIT) is considered a fat-burning powerhouse because it increases post-exercise calorie consumption, known as the afterburn effect. This means your body continues to burn calories to repair itself long after the workout is over.
To burn more calories on the treadmill, incorporate interval sprints into your routine. Start with “fast-slow-fast-slow” intervals and progress to “stop-go-stop-go” intervals. However, this should be a gradual process, and if your fitness level isn’t up to it, don’t attempt it prematurely.
By mastering these tips, you can make your treadmill workouts more effective and enjoyable even in the scorching heat. Stay safe and keep burning those calories!
