Treadmill Exercising – Build Muscle To Lose Weight

treadmill exercise and strength training

Hey folks, Jeremy Rice here with another article which I feel will help you with your treadmill exercising and weight lose goals. Enjoy…

Increase muscle mass and strength to burn more calories and prevent injuries.

Dieter’s Strategy

Avoid strength training to keep from adding pound of muscle mass. Remember muscle weighs more than fat, but takes up less space.

Treadmill Runner’s Strategy:

Balance treadmill running and strength training.

Dieters often shy away from lifting weights, out of a misconception that it will make them gain size. Others might feel intimidated by going to a gym because of a poor self image or inexperience. Which is why highly recommends a home treadmill for anyone that wants to workout at home.  But for many dieters, the reason is simpler: They know one hour of intense cardio exercise training requires more calories than one hour of strength training (in most cases). If you don’t have much time, then intense cardiovascular exercise would give a greater return, leading to a greater weight loss than pumping iron.

Yet the truth is that taking the time to add strength training to your routine a few days a week has a number of unintuitive benefits that can help boost your weight loss. Recent studies have shown that strength training improves body composition by helping you maintain or increase your lean muscle mass and can lower your body fat percentage, helping you look leaner and burn additional calories throughout the day. Here’s how it works.

1. Muscle Burns Calories:

Fat burns almost nothing at rest, but muscle on the other hand uses oxygen — simply resting burns calories by muscles. If you increase your body’s lean muscle mass, you’ll increase the body’s ability to use oxygen and burn more calories.  Your body typically uses about 4.5 to seven calories per pound of muscle every day. If a 160-pound treadmill runner with 20 percent body fat increases his muscle mass and lowers his body fat to 15 percent, he’ll burn an extra 36 to 56 calories a day at rest–simply by adding muscle.

2. You’ll Be More Efficient:

If you want to run faster, longer and more efficiently, strength training can help you achieve that. A study published last year in the Journal of Strength and Conditioning Research showed that runners who add three days of resistance training exercises to their weekly program increase their leg strength and enhance their endurance. Obviously, runners with better endurance can run longer–and burn more calories. You’ll also be able to recover faster from those long runs because strength training makes your body more efficient at converting metabolic waste into energy. It’s like being able to convert car exhaust into gas.

3. You’ll Be Less Injury-Prone:

If you increase your strength, you’ll also increase your joint stability, reducing your risk of repetitive stress injuries. A study in the Journal of Strength and Conditioning Research, which showed that adding common exercises such as squats, single-leg hops, and ab work into a workout can not only prevent lower-body injuries, but improve performance as well. Leg exercises are particularly important when it comes to reducing injury: These exercises strengthen muscles around the knees and hips–two areas that can sometimes cause problems for treadmill runners and treadmill walkers.

Real Runner:

Dom Darnell – 36, NY

“In 2007, I was running about 25 to 30 miles a week–that is, until I tore my calf muscle playing flag football and was sidelined for nine months. I replaced running with couch surfing and junk food and, not surprisingly, put on 40 pounds in no time. When I started running again, my knees killed me from all the weight I had put on. So I added a three-days-on-one-day-off strength-training routine to my regimen, focusing on two muscle groups at a time. I believe that lifting weights helped me drop about half of the 40 pounds I eventually lost–plus I got stronger, faster, and have been able to avoid another injury.”

Powerful Stuff

Ready to add strength training into your routine, but pressed for time? Try adding the exercises here to your post treadmill running or walking routine. Start with one session per week and work up to three. Both use a number of muscle groups–plus, they’re easy to do and take just a few minutes. After 3 months, your pants size will shrink, you’ll have more energy, and you’ll be more powerful and efficient.

Squat to Row

Strengthens knees, quads, glutes, hips, back, core, biceps

1. Stand two feet from a cable machine set at a weight that’s hard but controllable.
2. Holding onto the cable handles with your arms extended, squat down.
3. As you return to standing, pull your hands toward your diaphragm, keeping elbows by your torso. Do two or three sets of 12 to 15 reps.

Wood Chop

Strengthens hips, quads, glutes, shoulders, back, core

1. Stand with feet shoulder-width apart, holding a five- to eight-pound medicine ball in your hands.
2. Squat down with the ball between your knees, keeping your heels on the floor, sticking your butt out, and not letting your knees go more than a few inches toward your toes.
3. Return to standing, raising the ball overhead, maintaining a slight bend in your knees. Keep your core engaged the whole time, as if bracing for a punch. Do two or three sets of 12 to 15 reps; increase weight of the medicine ball when you can do 15 in good form.

Hard Fact

After age 30, inactive adults will lose three to five percent of their muscle mass per decade. Which can mean a weight gain of 5-10lbs per year without eating any more than usual. For these reasons its important to squeeze in as much exercise as possible. Treadmill exercising combined with strength training will help you stay lean way on into your senior years.

If you want to add more exercise to your daily routine from the comfort of your home – I strongly suggest the purchase of a home treadmill. You can easily squeeze in several exercise routines per day while you watch TV. Whether you walk on the treadmill or run on the treadmill or jog on the treadmill doesn’t matter whats most important is that you stay active and a home treadmill is the best piece of equipment for the fitness minded person. Check out my comprehensive review to help you with your treadmill purchase.

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