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How long should I exercise on the treadmill to achieve abdominal results?

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Revealing the toned abdominal muscles below that layer of fat is certainly possible by exercising on the treadmill. However, if you do the same routine, with the same intensity and the same duration, you will not have luck. The length of time you spend on the treadmill depends on the hardness of the workout.

Food considerations

Even if you incorporate a program to stimulate the burning of fat on the treadmillmost days of the week, you can not eat more calories than you burn if you want results on your abs. You should consider paying close attention to what you eat and when, optimizing your exercises on the treadmill to achieve maximum visibility of the abdominal muscles you are working to develop. Reduce your daily caloric intake by 250 to 500 calories, to lose 1 to 2 pounds per week. Keep your carbohydrate intake between 50 and 55 percent of your total daily calories instead of 60 to 65 percent, an amount close to what a competition runner would normally eat.

Cardio of moderate intensity and long duration

The creatine phosphate in your cells and your blood glucose level are more readily available for your body to use as fuel at the start of your treadmill training; Very little fat on your body is used at the beginning. It takes approximately 20 to 30 minutes for your cells to start using fat as a source of fuel for exercise. For a moderate-intensity, long-duration workout to achieve results in your abs, you should walk, run or do a combination of both for 60 to 90 minutes, two days a week.

Intense cardio of short duration

Vigorous aerobic exercises or high-intensity interval exercises on the treadmill burn a lot of calories, even after the session is over. This type of training stimulates a very high production of enzymes to burn fat and growth hormones, which will help you in your search for results in the abdominals. You must use a ratio of one to three and one to five, which means that if your work interval is 30 seconds the recovery interval should be 1 ½ minutes, 2 minutes or 2 ½ minutes. For example, run as fast as you can for 20 seconds at a tilt percentage of 1 and then walk for one minute 40 seconds. Repeat this interval for a total of 20 minutes. You have to run as fast as you can during the training intervals, so make sure you increase at the right speed. Do this routine only one or two days a week, to reduce the risk of injury and increase the body’s ability to burn fat, including around the abdominals. A very intense cardio means that you can not talk, much less sing, during the session. Walk for 20 minutes after each session to cool down and burn more calories.

Cardio of moderate to vigorous intensity and of medium duration

Not all of your workouts on the treadmill need to be super intense or long. A training of medium duration should be done mainly at a moderate intensity, with short bursts of periods of greater intensity. This type of training is commonly known as Fartlek training. Use the treadmill programs, selecting the hill or vary the settings for 30 to 45 minutes. You must be able to speak, but not to sing, to this intensity. It incorporates a cardio of medium duration one day a week. Walk for 10 minutes to cool.


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