Weight-loss programme: a four-week treadmill plan
Want to lose weight by getting into sport? The treadmill is the way to go. Check out the ideal programme for getting started.
What's the magic ingredient for losing weight by running?
Interval training: it burns off between 500 and 1,000 calories an hour and carries on burning them off even after you've finished your session. It's called the afterburn effect.
To get you started, we've come up with a four-week programme for beginners.
Getting back into shape? Ready, get set, go!
The four-week programme
Get warmed up by starting each session with ten minutes of walking.
And when you finish your session, warm down with five minutes of walking so you can get your breath back while still on the move.
Active recovery such as this means you're still working your cardiovascular system and also makes your sessions more intense.
We highly recommend pairing these exercises with a healthy and varied diet too if you want to reach your goals fast.
Week 1
SESSION 1
20 minutes: alternate between running at the pace you want for 1 minute and walking for 1 minute.
SESSION 2
20 minutes: alternate between running at the pace you want for 1 minute 15 seconds and walking for 45 seconds.
PRO-TIP:
The second session is always harder than the first (fatigue, etc).
So hang in there and try giving it all you've got!
Optional session
The best way to get maximum results is to do a muscle-strengthening session in addition to your running.
Varying the types of exercises you do will give your body a proper workout.
You should be looking to do squat jumps, split squats, planks and jumping jacks.
Week 2
SESSION 1
25 minutes: alternate between running for 1 minute and walking for 1 minute.
Increase the difficulty and the benefits by setting the treadmill to an incline of between 2% - 5%.
SESSION 2
25 minutes: alternate between running for 1 minute 15 seconds and walking for 45 seconds.
SESSION 3 (AS AN OPTION)
Muscle strengthening (squat jumps, split squats, planks, jumping jacks, pushups etc.)
Week 3
SESSION 1
25 minutes: alternate between running for 30 seconds on an incline of between 3% - 5% and walking for 30 seconds (no incline).
SESSION 2
30 minutes: alternate between running for 30 seconds on an incline of between 3% - 5% and walking for 30 seconds.
Week 4
SESSION 1
25 minutes: alternate between running for 1 minute 30 seconds (still on an incline and increasing it if it seems too easy) and walking for 30 seconds.
SESSION 2
30 minutes: alternate between running for 1 minute 30 seconds (still on an incline and increasing it if it seems too easy) and walking for 30 seconds.
SESSION 3 (AS AN OPTION)
Muscle strengthening.
Did you like the programme? Are you happy with the results?
Feel to do it again to stay in shape.
After seeing that you've progressed, you'll need to adapt it to your level by making your sessions more demanding (running for longer and at a faster pace).
You'll realise you're feeling good at the end of the day, and that nothing can stop you now!
