Christmas may seem like a lifetime away, particularly now when restrictions are being lifted. If you are like me, you may still be carrying some unwanted weight after all of that turkey and the festivities. Below, I will go through a few ways to use your treadmill to shift those few kilos..or pounds if you are around my age! Before you start any kind of weight loss, be sure to get medical advice.

Before I get into the nitty gritty about how to get back into your jeans, at InTheMarket.ie we have treadmills for sale in Ireland and we make it easy for you to find the best treadmill for home use or for the home. If you are looking for a sport treadmill, a treadmill for walking, a high end treadmill or a cheap treadmill, basically if you are putting in ‘buy treadmill’, ‘best home treadmill Ireland’, ‘treadmill price’, ‘treadmill Ireland for sale’, ‘treamill for sale cork’ or anything like that into Google or any other search engine…let us save you the hassle and just look at our wide selection. We offer the best value in Ireland. 

Treadmills are an excellent option for anyone looking to lose weight. It may appear to be a \”cliché\” that may be found in running books or articles, but it is real if you know all the details.

I need to inform you about the \”goal heart rate\” and \”fat-burning zone\” before I explain how treadmills can help you in this quest.

Your desired heart rate should be between 60% and 90% of your maximum heart rate. And your fat-burning zone should be between 75% and 90% of your desired heart rate.

The rule is simple: if you want to lose weight by running, make sure your heart rate is in the fat-burning zone while you exercise (for a minimum of 30 minutes).

If you wish to compute the value of the target heart rate on your own, all you need is your maximum heart rate, which may be calculated using the following general formulas:

Men\’s maximum heart rate = 220 – age

226 – age = maximum heart rate for women

You can also find out your maximal heart rate and target heart rate after consulting with your doctor.

If you\’re a novice, your initial priority should be to improve your endurance and aerobic fitness. After 3-4 weeks of training, you should be able to increase the intensity and effectively perform treadmill weight-loss routines.

Workout for Beginners

20-minute run time

How frequently: 3–4 times per week

Warm-up and cool-down heart rates should be between 55 and 65 percent of maximum heart rate.

During exercise, your target heart rate should be between 65 and 75 percent of your maximal heart rate.

Workout for Intermediates

30 minute duration

How frequently: 4-5 times each week

How long will it take: 3-4 weeks

Warm-up and cool-down heart rates should be between 55 and 65 percent of maximum heart rate.

During exercise, your target heart rate should be between 75% and 85% of your maximum heart rate.

You\’re in good form right now, but you can do even better. It\’s time you tried an exercise that raised your target heart rate to 80%-90% of your maximal heart rate (which is the most efficient weight-loss target zone).

Workout for Advanced People

40-minute run time (minimum)

How frequently: 4-5 times each week

How long will it take: 3-4 weeks

Warm-up and cool-down heart rates should be between 55 and 65 percent of maximum heart rate.

During exercise, your target heart rate should be between 80% and 90% of your maximum heart rate.

Ok, you are all set. Just follow the below:

• Always hydrate
• Always stretch
• Stop if you feel any pain or discomfort
• Don’t push too hard, increase in increments
• Know your limits
• Seek medical advice before starting

Good luck to you and if you have any questions about any of our InTheMarket.ie treadmills, please call or message us.