A look around the cardio area of any gym is enough to prove that the treadmill is a popular team. You can use it to improve your cardiovascular state, burn fat, calories and sculpt firmer buttocks. Even though people seem to choose to run on the treadmill, walking also helps you lose weight without the impact on your knees, hips and ankles. To increase the burning of calories on the treadmill and use more gluteus muscles, walk on a slope.
Stand on the side rails of the treadmill before moving it. Press the quick start button on the ribbon console or choose from the training options on slope, manual or random. Once the treadmill starts to walk, stand on it and start walking.
Press the tilt arrow on the console and increase the slope to five percent or 5.0. Press the speed button and increase the speed to at least 2.8 mph. If that value is too low, raise it to 3.0 mph or more.
Walk at least 20 minutes on the treadmill without holding the rails. If you see that you have to hold yourself, slow down or tilt, not both. Walk 20 minutes on a slope at least three times a week.
Add five extra minutes to the walk on the treadmill each week until you reach 45 minutes. Walk three times a week for 45 minutes to burn even more calories and lose weight. Keep track of your walks in your training diary.
Increase the incline to 6 percent after three weeks of regular training. Increase the slope by 5 or 1 percent every three weeks until you are able to walk at a 12 percent incline for 45 minutes.
Eat a healthy diet consisting of lean meats, fruits, vegetables and whole grains every day. Drink at least 32 ounces of water daily. Perform two strength training per week for the entire body, in addition to the treadmills on the treadmill, to lose even more weight.
advice
One pound is equivalent to 3,500 calories. Keep track of calories burned to determine weight loss.
Warnings
Consult a doctor before starting any exercise program.
If you feel pain in the knees, hips or lower back during the walks, then the inclination of the treadmill decreases.
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