Have you ever wondered: does a treadmill tone your stomach?
The short answer is yes. To get rid of unwanted abdominal fat and tone muscles in that area, there is no more complete exercise than running on a treadmill.
Looking for more information? And you will learn everything in our informative guide so that you know what a treadmill can do for your body.
How Does a Treadmill Tone Your Stomach?
To tone the abdomen, it is necessary to burn the fat located under the skin and then start building muscle mass.
So how does a treadmill tone your stomach? By setting an incline instead of running on a flat (0%) surface. This contributes to an increase in the total calorie burn of up to 50 percent.
This is because a double resistance is needed to complete the training as you will be running against gravity.
To this, we must add the consumption of a healthy diet low in carbohydrates and higher in protein to help nourish and develop lean muscle mass.
It is true that for a runner, his legs are the source of his power.
However, the core muscles are the fundamental basis from which absolutely all movements, including the foot, are derived.
Even if you have the strongest legs in the universe, without a strong core, you will not harness the strength of your legs efficiently.
In addition to the extra strength and stability that a hardened core gives you, it will also protect your spine and lower back from the impacts of running.
How Long Should I Run on a Treadmill To Lose Belly Fat?
It seems so simple, but 30 to 45 minutes on the treadmill every day will help you lose weight, even if you only workout three times a week it’s a good bet and it can do wonders for your metabolism.
Brisk walking (in case you’re a beginner) helps you lose weight and tone your muscles, including belly fat that hides your abdominal muscles.
You work the oblique and back muscles perfectly as well. However, to achieve results you should not fall into excess.
According to the American Heart Association experts, you should increase your heart rate little by little to strengthen your cardiovascular health so that you can then increase muscle mass.
That is why the treadmill is a good ally both to increase the heart rate and to have a development and muscle tone of the whole body.
The ideal is to be able to reach a heart rate of 65 percent to 85 percent of your maximum heart rate to aid metabolism.
The treadmill’s specialized heartbeat sensors let you find out if you’re exercising the fat-burning zone or the cardiovascular zone during your exercises.
The faster you walk, the more calories will be burned.
Therefore, to lose weight you should consider burning more calories than you consume, so if you burn 250 calories running but eat potato chips, your training will not have made sense.
Is It Bad to Run on a Treadmill Every Day?
If you must lose weight, running on the treadmill every day for no more than 45 minutes will be enough to strengthen the muscles of the body, increase metabolism, build muscle mass and of course, lose weight, something that other workouts do not provide.
It cannot be said that running on the treadmill every day is bad, it all depends on the use made of it and the conditions in which it is carried out.
It can be a good addition to your other workouts even if you only want to use it three times a week.
Thus, the option would be valid for those who want to enjoy the benefits of running.
In the case of coming out of an injury, for example, it is advisable to restart sports on a treadmill to better control the speed and intensity of training with a less aggressive surface as these machines offer.
What Muscles Does Walking on a Treadmill Work?
When performing the action of running, various muscle groups are involved, although some are more important than others.
They are what we know as motor muscles and are located mainly in the legs and hips.
Although there are many muscles that we use when running, we will focus mainly on the muscles of the lower body and the core.
- Quadriceps: They are located in the front of the thigh and it is the most powerful muscle in the human body.
- Hamstrings: These are the muscles that are in the back of the thigh. Working them is essential to prevent thigh and knee injuries.
- Calf and Soleus: Just on the other side, in the posterior region of the leg, we find what we know as calves. These are made up of the external calf and the soleus or internal calf.
- Buttocks: The buttocks are made up of three muscle groups: the gluteus maximus, the middle, and the minor.
- Abdominals, Lumbar, and Erector Muscles: In the central area of the body or core we find the central muscles. This area is made up, on the one hand, of the muscles of the abdomen and on the other hand, the muscles of the lower back (lumbar area, lower back, multifidus muscle, erector spine muscle, and the latissimus dorsi muscle).
On the other hand, although the arms accompany the movement of the body, the muscles in this area do not exercise in the same way.
That is why for the increase of muscle mass in the arms when running on the treadmill, it can be done by adding weighted bracelets.
What’s The Best Speed To Run on a Treadmill for Toning?
According to the American Heart Association, you should increase your training speed until you get a heart rate between 60 and 80% of your maximum heart rate.
To know this data, you must base it on the number 220 and then subtract your age, for example, 35. This way, you would have a maximum heart rate of 185 beats per minute.
Now, you need to multiply 185 x 60% and 80% to get between 93 and 157 beats per minute for your target heart rate.
In this way, the heart will work enough depending on your age to be able to burn calories and speed up your metabolism.
Try an Interval Training
On the other hand, you can do interval training, which basically consists of alternating low-intensity work intervals with high-intensity work intervals, i. e., the runner makes periodic increases in intense effort followed by periods of less intense effort to recover. Always on a timed basis.
Interval training is a type of work designed to improve recovery capacity by making our metabolism work faster.
A Treadmill with Incline Is the Best
In order to increase our heart rate, it is also good to be able to train on incline treadmills that can be adjusted. To mirror walking outside, 0.1% and .2% are the best.
This will make training more difficult but in turn, the muscles in the calf and thighs work much better, thus allowing the development of muscle mass and an increase in calorie burning.
A good way to take advantage of an incline treadmill is to alternate an intensive 30-second workout with 30-second low-intensity intervals for 10 minutes.
If you are a beginner, start slowly and allow your body and organs to adapt to training. You can start walking, don’t worry, you will still burn calories.
Also, keep in mind that before starting any physical activity, it is necessary to warm up the muscles for at least five minutes to avoid injury and if you can, have a medical check-up to assess your physical condition.
What Else Does a Treadmill Do For Your Body?
Walking or running brings a dose of energy, self-esteem, and, above all, good health to your day.
These are considered to be the most complete exercises, whose regular practice strengthens all the organs and muscles of the body, that is why the treadmill offers you many other benefits such as:
- Exercise comfortably: You can run from the comfort of your home with music or watching TV, even with a fan on those hot days. So the weather will no longer be an excuse for not training.
- Keep track of your heart rate: It’s good to know that treadmills have a sensor that measures your heart rate. In this way, we will have more control.
- Prevent injury: Running on concrete is not the same as running on a treadmill. When running on concrete, the joints receive more impact. Instead, the treadmills have a soft and padded surface that protects us.
- Customize your workouts: Many treadmills come with different workout schedules where you can customize them. With this feature, you can maintain a stable heart rate and successfully reach your goal.
As you can see, running on a treadmill gives us many benefits, either because you want to lose weight or because you want to train for a marathon.
The best thing is that you will increase muscle mass and tone the entire body, including the muscles of the abdomen.
Are you ready to feel the benefits that a treadmill has for your health? Dare to try it, it will be worth it.