Motivate Yourself and Burn More Fat on a Treadmill

Motivate Yourself and Burn More Fat on a Treadmill

The treadmill makes me feel like a laboratory rat, in the wheel of a cage, with a vague feeling that my actions are useless.

I wondered how scientists manage to keep these rodents in constant motion on their treadmill in their experiments: they receive an electric shock if they slow down and a cheerio (a brand of cereal, ed) if they go after the session. ” It’s a very low juice shot but the rats do not like it ,” says Steven Britton, Professor of Physiology at the Medical College of Ohio. After each session, we reward each rat with a Cheerio. In Norway, they give them a piece of chocolate. 

Intriguing as a method. But electric shock therapy is not going to happen at the gym! And chocolate is not the first thing that I, and other men, throw in the first place after a workout. Britton, as a scientist, has an idea about the issue: ” People are aware of the consequences of being overweight and being inactive.It’s kind of a little shock. 

Running on a treadmill instead of on the road reduces the risk of injury by 48%

Eureka! As a journalist, I explored this idea and did some research to turn a negative idea into positive thinking: the men who ran for 30 minutes on a treadmill boosted their level of phenylacetic acid, an anti-depressant natural, 77% . Perfect for gray days in winter. Running at least an hour a week reduces your risk of coronary heart disease by 42%, according to Harvard researchers. And running on a treadmill rather than road reduces the risk of injury by 48%, according to a study.

According to these findings, the treadmill would help us. But there are tips for the time on the treadmill to go faster. For all these tips, always make sure you spend five minutes warming up, and another five minutes to resume normal rhythm and stretch.

So go, take a Cherrio.

1. Mix your run with tilt intervals

The term “interval” generally defines a series of short cycles alternating between running and walking. But in this variant, instead of alternating acceleration, you increase the slope. ” The high level of effort will help you improve your strength, ” says athletics coach Tony Veney.

How to do? Set the speed of the treadmill at about 50% of your maximum effort. Set the incline to 3% and run for 20 to 30 seconds. Then return to a slope of zero for 30 seconds. Repeat the exercise with a slope of 5% and then 7%. You have a series. Do the exercise 8 to 10 times.

2. Do you help time-outs on TV

” If there are TVs in your gym, use them to time your efforts and the intervals at which you will accelerate the pace, ” says Budd Coates, a four-time Olympic marathon qualifier and a contributor to World Runner magazine.

How to do? Tell yourself that you are watching a basketball game. Every time the clock stops (dead time, free throws), increase your pace to 80% effort. When the game is in progress, return to a normal jog. It works with any TV program. For example, speed up the pace when a particular character is talking or when there is a pub cut.

3. Boost the splits

This concept burns fat while allowing time to scroll quickly. This will also help you in your future races. “Splits” means gradually increasing the speed to run faster at the end than at the start of the race. In this session, start with a jog and every 500 meters, increase the speed to one kilometer / hour. Increase the speed for as long as you like, but be sure to keep your time at a constant speed.

Why it works: cutting the race into pieces can make it less painful and adapt your body to run for a long time starting slowly and then faster and faster. In addition, this concept allows you to prepare for a race: you hold your strength at the beginning to let go at the end, when your competitors start to tire.

4. Run on the edge of the Treadmill

Here’s a tip that goes against all the safety tips but it works for David Deubelbeiss, the Toronto marathoner who set the world record running 210 kilometers in 24 hours on a treadmill. And who knows better how to overcome boredom on a rug than this Canadian?

His advice: When you are bored, slow down your stride to drift to the edge of the carpet. When touching the edge with your heels, jump forward. Be careful however, the speed must be relatively slow.

5. Running uphill

This exercise by Jane Hahn, editor-in-chief at Runner’s World, will help you tackle altitude differences and stay on top after you’ve crossed the summit. It will also allow you to learn how to make speed spikes on the dish.

How to do it : For three minutes, run at 3% incline and then go back flat by speeding the mat for a minute. Recover for one minute while running and repeat the sequence three times.

6. Load your Playlist!

Charge your MP3 player wisely. A UK study found that men can handle more intensive workouts when the music they are playing alternates between slow and fast tempo, rather than maintaining a constant fast pace.

So start slowly on Coldplay, alternate with White Stripes and finish with Les Ramones.

7. Do you look

Use the mirrors of the gym other than to admire the beautiful redhead training. Look at yourself from time to time, especially during fast running sessions. ” Watching your stride gives you something to focus on and lets you run efficiently, ” says Bob Larsen, coach of the 2004 US Olympic distance runners.