There are millions of ways to lose weight. Some praise their Paleo diet some go with the latest craze of the miracle weight loss pill and some never do anything and are still slim. We call them lucky, or people with good genes. That’s the time when we realise we need something in our lives that makes a similar impact.
Today, I would like to introduce you this unique exercise on treadmill. Big advantage of this exercise program is, it takes less than 20 minutes and if you do it regularly at least twice a week, you will notice health benefits:
1. Reducing body fat
2. Improving muscle tone
3. Firming skin, therefore reduction or wrinkles
4. Improving energy level and sexual desire
5. Enhancing athletic performance and speed
6. Enable to achieve your fitness goal much quicker
So let’s get it on and learn how to do it.
First do some gentle stretch to help your muscle and joint loose and relax. Then jump on your favourite treadmill such as F63 Sole treadmill to warm up for three to five minutes. So just start from slow pace, from walking to brisk walking and slow jogging. When you are warming up, generally your heart rate gets around 60 to 70% of its maximum rate. So check the general maximum heart rate for your age (220 minus your age), for example, if you are 50 years old, your maximum heart rate would be 170, so try to make it between 102 to 119 while you are warming up.
Then speed it up and run as fast and hard as you can for 30 seconds. Then slow down and recover for 90 seconds. Repeat this pattern for 7 more times, to make it 8 repetitions all together. Then cool down for a few minutes.
1. Gentle stretch
2. Three minutes warm up
3. Run as fast and hard as you can for 30 seconds.
4. Slow down and recover for 90 seconds
5. Repeat it 7 more times to make it 8 repetitions all together
6. Slow down and cool down when you finish 8 repetitions for a few minutes. At cooling down stage, the intensity level should be reduced by 50-80%.
You will find the first repletion quite easy since your starting heart rate is fairly low. You will be able to complete 30 seconds without stress. As you recover only for 90 seconds, your heart rate continues to rise every time, and after the last repetition, it is at or above your maximum heart rate. Therefore your body fat keeps on burning long after you finish the exercise.
Most people with average fitness level will be able to do it. However, if you have any medical history of cardiovascular related disease, see your doctor first and discuss about this type of exercise can cause any harm to your health.