The treadmill is wonderful for losing weight. Regular work on the treadmill supports fat loss in legs, arms and the whole body. Consistent cardio exercises result in overall weight loss and slimmer arms.

 

 

However, training on the treadmill only leads to fat loss in the arms, not to muscle building. Combining treadmill and arm strength training not only slims the arms, but also defines the arm muscles.

 

Weight loss on the treadmill

 

Two and a half to five hours of treadmill training per week are recommended to lose weight permanently. Up to 500 calories are burned per hour on the treadmill. To promote weight loss in the arms, you can vary between jogging, sprinting, Nordic walking and walking on the treadmill, making good use of your arms.

For optimum weight loss, it makes sense to burn as many calories as possible on the treadmill. Jogging, sprinting and walking should be done as vigorously as possible. You can find out whether you are moving fast enough with a simple test: If you can speak a short sentence between two breaths, you're doing it right. If you can talk a novel without difficulty while running, you are obviously capable of more.

 

 

Tightening the arm muscles

 

Regular strength training supports the development and definition of muscles and gives the body an overall slimmer look. The greater muscle mass favours more rational calorie consumption, so that you burn more calories even when at rest. By training on the treadmill and doing additional arm exercises to build muscle, you can achieve a leaner body as well as toned muscles. Good arm exercises are push-ups or arm bends, at least three times a week for 20 minutes each time. If you use weights, they should be heavy enough that you feel fatigue in your muscles by the 12th repetition.

Whether jogging, sprinting or walking, your arms should always work hard and be swung from front to back.

 

Important

 

Before you start a fitness programme, you should talk to your doctor. If the doctor gives the green light for the treadmill, you still need to start training slowly if you have not worked out on the treadmill before. It is best to seek advice from a fitness centre.

In addition to training on the treadmill, a healthy, calorie-reduced diet is important for achieving the desired goal. Reduce the daily calorie intake by 250 to 500 calories and do not consume less than 1200 calories (women) or 1400 calories (men) in total per day.