5 Incredible Treadmill Hacks That Can Help Shave More Pounds

To lose weight, you need to do more than run at the same speed and slant every time you exercise. By sticking to only one duration, speed and incline, you limit the calorie-burning power of the exercises, and you may even wind up getting bored.

The good thing about using a treadmill is that you can always tweak the settings of the machine such that you can do both mild running exercises and tedious muscle-building sprints. Shaving as many pounds as you want will be easy if you use these five tricks and tips.

1. Change Things Up

According to an exercise physiologist at Running Strong in Atlanta, GA, Janet Hamilton, the function of exercise in weight loss seems simple. After all, we exercise to burn calories, and burning calories is easy when you intensify or increase the duration of the workout.

Treadmill Change Things Up

However, this is where the problem lies: intense exercises means you’re working close to your maximum heart rate. Of course, this also suggests that you tend to tire quickly. Meanwhile, slow, comfortable exercises do not do much in terms of weight loss, at least not in a short time.

With this in mind, what is the balance? It’s simple. Janet Hamilton recommends that on certain days you can do your usual 20 to 30 minutes exercises a little bit faster. On other days, elongating your workout sessions while doing them slower will make a huge difference.

2. Having Trouble with Inclines? Why Not Do it the Smart Way.

It sounds effortless when your instructor asks you to increase your incline and burn more colonies. Hamilton explains that while most people are aware of how slopes help to burn more fat, they get on the treadmill, start the slope, and hold on for dear life, completely losing consciousness of this simple fact.

Hamilton goes ahead to advise that perhaps settling the incline and forgetting about it is not the most effective way. Instead, you can pretend that you’re in the outdoors, really climbing a hill. Learn to climb a hill with the same ease you’re going at a flat road. Now, this can require that you reduce your speed a little. Even so, it provides ample opportunity to strengthen your legs and hips.

Janet Hamilton also suggests that you try incline intervals. Set the incline between 2 and 4% for 1 or 2 minutes, while letting your speed drop 0.1 or 0.2. Reduce your slope to 0 for the same amount of time and repeat. You can proceed to work on speed once you’ve learned how to minimize your effort on the incline.

3. Master Your Speed

Treadmill Master Your Speed

If you wish to save time on your workouts while still getting your desired result, one way to do that is by adding intervals to your workouts. Research in Medicine & Science in Sports & Exercise revealed that ladies tend to burn fatter when they do sprints for 2 minutes and rest for 3 minutes. On the other hand, ladies who go the slow and steady route barely see any result.

Again, Hamilton advises that you begin with intervals in 1:2 or 1:1 ratio. In other words, you need to increase your speed for 30 to 60 seconds and then reduce it for the same time duration or double.

She also suggests that you pick a speed that you can hold for between 2 and 5 minutes. However, you can still increase the intensity if you feel up to it. Get accustomed to these exercises before pushing yourself any harder.

4. Sometimes, You Need to Keep Going

There are times when you have enough energy to exercise longer. Hamilton claims that by merely doing a longer workout, you can get rid of about 50 percent more calories. If you used to do 20 minutes before, you can up your calorie-burning game by increasing the duration to 30 minutes.

Ideally, you need not do this every day. It isn’t advised. Simply choose days when you switch things up a little and run for longer. You get to burn a lot of fat this way.

5. Keep Doing Other Workouts Too!

As suggested in a study released in The Journal of Applied Physiology, the best way to burn calories is not by doing the same set of exercises every time. For the best result, you need to know how to blend resistance training with intervals while mastering endurance and stretching.


Yes! You are now well equipped to start your pound shaving journey anew. You don’t think these tips will work? Why not try and see for yourself? Good luck!

7 Benefits Of Indoor Exercise Bike

If you want to know about the benefits of exercise bike workout, you should read the article because we will discuss the gains from exercise bike workout.

The exercise keeps your body fit and strengthens your muscles, heart, lungs, and bones. It burns your fats and helps you to lose weight. It is also safer than outside cycling. To know more, read the detail which is written below.

1. Burns Fat:

To burn the fats, you can depend on the exercise bike workouts. It is very productive because if you do indoor exercise bike workout controls your serum lipids.

If you consume low- calories diets with it, that will more effective and also help you to manage your cholesterol and triglyceride levels. If you want to burn your fats, you can cycle about an hour 3-4 days per week and eat low- fat meals; you can burn your fats easily.

2. Losing Weight:

If you want to lose weight, stationary bikes are one of the best solutions. It is very effective, and you can burn 500- 600 calories in an hour according to your intensity during your exercise on the indoor exercise bikes.

If you want to lose your weight, you have to burn your fats and control your lipids, and for that, you have exercise frequently.

3. Improvement of Heart Health:

An indoor cycle workout is a great option for improving your heart rate. It helps your heart pumping also controls your blood pressure. Exercise improves your sugar level and flow of blood and oxygen all over your body.

4. Improves Your Overall Health:

Improves Your Overall Health

Workout on stationary bikes helps to improve your health mentally and physically. It strengthens your immune system and gives to more energy.

It enhances your brain functioning; as a result, it makes your memory better and helps to de-stress yourself and make your mood cheerful. It helps you to make you healthy; consequently, you get better sleep.

Get cross training stationary bike it will help you workout full body physically and mentally. Firstlightcycling.com provied the top qulity cross training stationary bike check ther list.

5. Strengthen the Lower Body:

Cycling is a great way to strengthen your leg, lower back muscles. If you use high levels of resistance while pedaling, it will be more effective and increase your hamstrings, calves, and quadriceps and boost your leg, back, and core muscles.

If you have handled it on your bike, you can do your hand exercise; as a result, you can increase the strength of your muscles in shoulders, biceps, and triceps.

So, to strengthen your body, exercise on indoor bikes is very helpful.

6. Better than Outdoor Cycling:

Sometimes you can face many hassles when you go for any outdoor exercise like cycling. When you go out for cycling, you have to consider a lot of things like time, traffic, road conditions, weather, etc.

If you exercise indoors, you don’t have to think about these matters. You can ride anytime if its day or night, sunny or rainy, cold or hot. Sometimes outdoor cycling causes unwanted accidents because of some careless drivers, broken roads, etc.

So, we can say indoor cycling is better than outdoor cycling, and it is effective too.

7. More Effective in Less Time:

Exercise bikes are very beneficial. You can burn more calories with the bike in less time. If you work out intensely, you can burn more fats.

There are resistance levels in the exercise bike. You can change it according to your strength. The more intense your resistance, the more calories will burn in less time. But you also consider your power because otherwise, it will affect negatively.

An indoor exercise bike helps you to get fit in any situation. You can also see your progress immediately and even set goals. Therefore it is constructive and gives you a healthy fit body.