As we may have noticed in fitness centers, treadmill definitely belongs to the most popular props when it comes to cardio training. In the gym, we see people spending hours on the treadmill and we can also see workouts doing cardio training for only half an hour. There are various discussions about whether it is better to run or walk on an incline. Because of that, you probably were in a dilemma and wondered which of these two groups of people was actually doing the right thing.
Treadmill training is definitely a great choice if your goal is to burn as many calories as possible. No doubt you will be able to burn a three-digit calorie count whether you choose to run or walk quickly with or without inclination. Since beginners are the ones who most often choose cardio workouts, we certainly recommend a low intensity of prolonged duration.
For people who have a higher percentage of fat and are in bad physical shape, it is recommended that they start 1-2 times a week for 20-40 minutes of walking or walking a little faster. You should walk at the speed where the pulse reaches 60% of your maximum pulse. It's a fat burning zone and that's where you burn calories and, most importantly, lose weight.
Medium intensity training in the form of faster walking, inclined walking and light jogging, will be appropriate for beginners who have a certain level of fitness and should last 30 minutes 2-3 times a week. At the same time, you will burn calories and increase the shape of your cardio-respiratory system. When it comes to gaining and increasing good shape, assuming you are in the best physical shape, we suggest running faster and sprinting for 20-30 minutes with preheating and cooling.
Let's mention one important thing about determining the intensity of cardio training, which is pulse. Light activity means 55-65% of maximal heart rate, medium intensity 65-75% of maximal heart rate, higher level 75-85%. High exercise intensity implies 85-95% of maximal heart rate.
The best time for this workout is in the morning, as this will encourage your body to burn calories quickly throughout the day. Pay attention to the intensity of this training, as it is important for morning training to be of low intensity. Before a morning cardio workout, eat a smaller, healthy and high-calorie protein meal if you want to have the strength to endure your entire workout. This is especially important for those who want to maintain muscle volume in addition to removing fat. Another recommendation for this morning's workout is that it should not take more than an hour to prevent muscle breakdown.
In addition to all the above benefits, this training is also good because it strengthens the heart and lungs and reduces the heart rate when you are at rest. They increase blood flow to the brain, which promotes better concentration and also contributes to reducing stress and boosting the immune system.