Using treadmill for maximum fat loss
Four of my office colleagues recently purchased an imported, motorised treadmill each.
Though I am not a person who encourages buying equipment and setting up a home gym (I’ll post a separate story on this later), I feel it’s my responsibility to help such people with some instruction on achieving maximum fat loss.
If you are over 30 and have been away from intense physical activities for some years, start with 5-10 minutes of non-stop brisk walking every day for the first week. Add one minute to this cardio every day or every other day from the second week. In the next six-eight weeks you will be performing cardio for non-stop sessions of 30-40 minutes. Increase the intensity on the treadmill and ensure that you burn 250 calories every day.
Combined with a daily calorific deficit of 250 through your diet, you will shed one pound of fat every week. Performing cardio on an empty stomach facilitates maximum fat loss.
Advanced level 1:
After some months of regular cardio, you can graduate to the next level.
Subtract your age from 220 and you will get something called Maximum Heart Rate (MHR). This indicates the number of heart beats you should achieve per minute. First walk at a slow pace for 5 minutes and get warmed up. Now, adjust the intensity on the treadmill in the following manner and keep walking:
50 % MHR for 2 minutes, 60 % MHR for 5 minutes, 75 % MHR for 15-30 minutes, 60 % MHR for 5 minutes and 50 % MHR for 2 minutes.
Advanced level 2:
This pyramided intensity cardio (for persons who have been training continuously for several months) is believed to burn 25 % more fat than normal cardio:
50 % MHR for 1 minute, 60 % MHR for 1 minute, 80 % MHR for 15 minutes, 60 % MHR for 15 minutes, 50 % MHR for 1 minute.
Advanced level 3:
This is known as Interval Training-style cardio. This routine is believed to burn fat, long after the session ends:
50 % MHR 2 mins, 60 % MHR 1 min, 80 % MHR 1 min, 50 % MHR 1 min, 85 % MHR 1 min, 50 % MHR 1 min, 90 % MHR 1 min, 50 % MHR 1 min, 90 % MHR 1 min, 50 % MHR 1 min, 90 % MHR 1 min, 50 % MHR 1 min, 90 % MHR 1 min, 50 % MHR 1 min, 90 % MHR 1 min, 50 % MHR 1 min, 90 % MHR 1 min, 50 % MHR 1 min, 90 % MHR 1 min, 50 % MHR 1 min, 90 % MHR 1 min, 50 % MHR 1 min, 90 % MHR 1 min, 50 % MHR 1 min, 85 % MHR 1 min, 50 % MHR 1 min, 80 % MHR 1 min, 50 % MHR 2 min.
Note: I remember reading in Joe Weider’s FLEX magazine that a person need not measure his heart rate every minute to keep track of the intensity. Once he knows the speed that increases his heart rate to the desired level, he can adjust the speed each minute and keep going.
_ C. Lakshmi Kumar