{"id":12214,"date":"2016-01-20T17:00:41","date_gmt":"2016-01-20T09:00:41","guid":{"rendered":"https:\/\/www.pamper.my\/news\/?p=12214"},"modified":"2016-07-11T11:24:41","modified_gmt":"2016-07-11T03:24:41","slug":"5-genius-treadmill-running-tips-burn-calories","status":"publish","type":"post","link":"https:\/\/www.pamper.my\/news\/health\/fitness-sports\/5-genius-treadmill-running-tips-burn-calories\/","title":{"rendered":"5 Genius Treadmill Running Tips to Burn More Calories"},"content":{"rendered":"

Most of us have heard about the benefits of running. Afterall, running is arguably the most effective workout for weight loss<\/a>. Apart from helping you to burn large amounts of calories, running also strengthens your heart and lungs, burn fat and tone your lower body.<\/p>\n

But that doesn’t mean that you should run more in order to lose more weight. According to Wayne Westcott, a PhD fitness research director at Quincy College<\/a>, the more kilometers you run, the more efficient your body becomes at running and the fewer calories it burns. Simply put, your progress will flatline once your body adjusts to your exercise routine.<\/p>\n

Fortunately, here we have five ways to make your runs more efficient\u00a0so that you are able to run in shorter time and with more intensity. Check out these tips below.<\/p>\n

Related:\u00a0Here\u2019s the Answer to the Best Time of Day to Workout for Weight Loss<\/a><\/strong><\/p>\n

1. Increase your speed gradually throughout your workout<\/strong><\/h3>\n
\"Image:<\/a>
Image: blog.codyapp.com<\/figcaption><\/figure>\n

The faster you run, the more calories you burn. To get started, you can have a brisk walk (4 mph) and every 3 to 5 minutes, increase your speed, until you are running at a 5 to 8 mph pace.<\/p>\n

2. Raise the incline level<\/strong><\/h3>\n
\"Image:<\/a>
Image: treadmillreviews.net<\/figcaption><\/figure>\n

By increasing the incline level on the treadmill, you will be able to burn significantly more calories\u00a0compared to running on a flat surface.\u00a0To give you a clear picture on how efficient is the incline method, you can check out the chart above.<\/p>\n

3.\u00a0Tabata intervals method<\/strong><\/h3>\n
\"Image:<\/a>
Image: pinterest.com<\/figcaption><\/figure>\n

Tabata is a variant of HIIT (High Intensity Interval Training) which runner\u00a0alternates between intense bursts of activity and followed by short recovery periods. In this case, you can start your run with a quick 5-minute warm up, and then set the treadmill to a 10% to 12% incline and pump up the speed to a sprint. Joe Vennare, fitness professional and co-founder of The Hybrid Athlete recommended<\/a>, “Perform 20 seconds of high intensity work followed by 10 seconds of rest. Repeat for eight to 12 sets.”<\/p>\n

4. Adding extra weight to your workout<\/strong><\/h3>\n
\"Image:<\/a>
Image: istockphoto.com<\/figcaption><\/figure>\n

 <\/p>\n

While you are running, grab a medicine ball and hug it to your chest. Your arms are wrapped around the ball thus having extra weights at your core allows you to fully using your legs to do the work.<\/p>\n

5. Drink coffee before your workout<\/strong><\/h3>\n

\"coffee-cup-1320998-1279x850\"<\/a><\/p>\n

A cup of caffeine<\/a> able to boost your workout performance. A research published in the International Journal of Sport Nutrition and Exercise Metabolism<\/a> shows that trained athletes who took in caffeine pre-exercise burned around 15% more calories for three hours post-exercise. Just make sure that your coffee is made of organic whole-bean black coffee, the darker the roast, the better.<\/p>\n

Related:\u00a0<\/strong>Here\u2019s the Answer to the Best Time of Day to Workout for Weight Loss<\/a><\/strong><\/p>\n

\u2013 Cover\u00a0Image:\u00a0cosmopolitan.co.uk<\/span><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Most of us have heard about the benefits of running. Afterall, running is arguably the most effective workout for weight loss. Apart from helping you to burn large amounts of calories, running also strengthens your heart and lungs, burn fat and tone your lower body. But that doesn’t mean that you should run more in […]<\/p>\n","protected":false},"author":16,"featured_media":12244,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[33,34,23],"tags":[486,1136,1137,1110,979,1140],"yoast_head":"\n5 Genius Treadmill Running Tips to Burn More Calories | Pamper.My<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.pamper.my\/news\/health\/fitness-sports\/5-genius-treadmill-running-tips-burn-calories\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Genius Treadmill Running Tips to Burn More Calories | Pamper.My\" \/>\n<meta property=\"og:description\" content=\"Most of us have heard about the benefits of running. Afterall, running is arguably the most effective workout for weight loss. Apart from helping you to burn large amounts of calories, running also strengthens your heart and lungs, burn fat and tone your lower body. 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According to\u2026","rel":"","context":"In "Fitness & Sports"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2016\/05\/water-drinking-e1462275563938.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":45268,"url":"https:\/\/www.pamper.my\/news\/health\/slimming-weight-loss\/exercise-weight-loss-eat-clean\/","url_meta":{"origin":12214,"position":3},"title":"Exercise Does Not Promote Weight Loss, But This Will","date":"May 16, 2017","format":false,"excerpt":"It\u2019s safe to say that there is no magic pill for instant weight loss. To lose weight in a healthy way is to have a change of lifestyle: eating better, plenty of exercise, and generally living a more health-oriented lifestyle. According to a study by School of Medicine Professors at\u2026","rel":"","context":"In "Fitness & Sports"","img":{"alt_text":"How To Wash Your Workout Clothes The Right Way","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2016\/09\/GettyImages-172600066-e1473915461672.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":13502,"url":"https:\/\/www.pamper.my\/news\/health\/slimming-weight-loss\/discover-the-secrets-of-how-to-lose-weight-effortlessly\/","url_meta":{"origin":12214,"position":4},"title":"Discover the Secrets of How to Lose Weight Effortlessly","date":"Feb 15, 2016","format":false,"excerpt":"American researchers have investigated how some people manage to stay slim all their lives without following strict diets and with no apparent effort. They found that the secrets of success among the \"mindlessly slim\" include approaching food with pleasure rather than guilt and home cooking with quality produce. A team\u2026","rel":"","context":"In "Slimming & Weight Loss"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2016\/02\/how-to-lose-weight-effortlessly.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":56091,"url":"https:\/\/www.pamper.my\/news\/health\/fitness-sports\/5-benefits-high-intensity-interval-training-sessions-hiit\/","url_meta":{"origin":12214,"position":5},"title":"5 Benefits Of High Intensity Interval Training Sessions (HIIT)","date":"Sep 25, 2017","format":false,"excerpt":"High Intensity\u00a0Interval Training Sessions (HIIT)\u00a0is when you alternate between high and low intensity exercise(s) or between high intensity exercise and a short period of rest.\u00a0This form of exercise\u00a0is one of\u00a0the top fitness trends for 2017\u00a0according to a survey conducted by The American College of Sports Medicine. The benefits of HIIT\u2026","rel":"","context":"In "Fitness & Sports"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2017\/09\/workout.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/12214"}],"collection":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/comments?post=12214"}],"version-history":[{"count":0,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/12214\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/media\/12244"}],"wp:attachment":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/media?parent=12214"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/categories?post=12214"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/tags?post=12214"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}