Indoor Treadmill Workouts: Effective Tips for Fat Loss

With various reasons limiting outdoor activities, many people have turned to indoor exercise equipment for their fitness goals, and treadmills have become a favorite among those aiming to lose weight. However, experts emphasize that using a treadmill differs from traditional running. Here are some important tips to ensure you make the most of your treadmill workouts:

A woman exercising on an indoor treadmill in a gym. She wears a gray tank top and black pants, her hair tied in a ponytail, and a smile on her face. The treadmill is set in an indoor environment with windows and curtains in the background, affording a view of trees outside.

1. Avoid Running Too Fast

While fast running can burn calories quickly, it can also strain your calves and lead to muscle growth, making them bulkier. Fat burning typically starts after 30 minutes of continuous exercise, so opt for a slow jog of 30 minutes or more for effective fat loss. Know your limits and avoid setting the speed too high.

2. Stay Focused While Using the Treadmill

Avoid distractions like watching TV while running, as they can increase the risk of injury, especially for those not familiar with treadmill operation or those doing high-intensity workouts. Listening to light music can make the workout more enjoyable and improve performance.

3. Wear Proper Shoes

Running barefoot on a treadmill can cause unnecessary strain on your joints and increase the risk of slipping if your feet sweat. Wear lightweight running shoes with good cushioning. If you don't have running shoes, regular athletic shoes will do, but ensure they are light and have a flexible sole.

4. Monitor Your Heart Rate

Your heart rate is a crucial indicator of your exercise intensity and effectiveness. Use the formula (220 - age) × 60%/80% to calculate your optimal heart rate for aerobic exercise. For example, if you are 20 years old, your ideal heart rate range is 120 to 160 beats per minute. Staying within this range maximizes fat burning and strengthens your cardiovascular system. Avoid exceeding your maximum heart rate; if you do, reduce your speed immediately.

Choosing the Right Treadmill for Weight Loss

Evolution of Treadmills

Treadmills have evolved significantly since the 1980s. The first-generation models with cylindrical rollers are now obsolete. The second generation introduced plastic running belts and boards. The third generation added motor-driven systems, incline adjustments, and computerized controls. Today's fourth-generation treadmills feature advanced shock absorption, entertainment systems, and natural environment simulations.

Motor Power

The treadmill motor must support your weight and chosen speed consistently. Typically, one horsepower can support 50-60 kg. For home use, a continuous motor power of at least 1.5 HP is recommended. If your or your family member's weight exceeds 80 kg, consider a treadmill with a motor power of 2.0 HP or more.

Running Surface Area

Choose a treadmill with an adequate running surface. Ideally, a width of 45 cm and a length of 130 cm is a good reference. Ensure the running surface is large enough to allow natural strides without feeling cramped.

Shock Absorption

A key advantage of treadmills over outdoor running is their shock absorption capability, which reduces impact on your joints. Modern treadmills often use advanced suspension systems similar to car suspensions, providing better protection for your knees, ankles, and other joints.

Noise Level

Treadmills inevitably generate noise due to the motor and mechanical components. Newly manufactured treadmills typically produce around 70 decibels at a speed of 5 km/h, which is within the acceptable range for home appliances. However, noise levels can increase with use and wear. It's important to choose a treadmill with a reasonable noise level and to maintain it properly to minimize noise.

Three women exercising on treadmills in a modern gym. In the foreground, an Asian woman in a light blue sports vest and dark shorts adjusts her hair, tied in a ponytail. Two other women are visible in the background, also exercising on treadmills, dressed in black sports vests and dark shorts. All women have focused expressions as they look ahead, seemingly intent on their workouts.

By following these tips and selecting the right treadmill, you can maximize the effectiveness of your indoor workouts and achieve your weight loss goals safely and efficiently.