When it comes to working out, we are all looking for ways to maximize our benefits and minimize the amount of time spent. When you are on a weight loss journey, finding the types of movement that bring you joy and results can be a challenging task—you don’t have to suffer through grueling workouts to effectively lose weight. On the contrary, you should enjoy the workouts you do, as enjoying them makes it easier to exercise consistently, which is key to seeing lasting results. This can become more complicated as you age—with hormonal shifts and the overall changes you experience as you age, it can make navigating weight loss a little more tricky. We asked fitness trainer Sara Haley what workout hacks she recommends for easier weight loss as you age that you can do on a treadmill.
First of all, what exactly makes weight loss harder as you age? “Your metabolism slows down, you naturally lose muscle mass, and your hormones change, especially if you’re a female.” Haley says. Lots of the changes you face are out of your control, so you shouldn’t beat yourself up. But there are some things that you can do to keep your body healthy. Exercising is one thing that not only aids in weight loss but has positive effects on your mind and energy levels. Any movement is better than none at all, but one thing you can try is interval training on the treadmill. One thing that Haley recommends is HIIT training. “It’s so much more efficient and has been shown to burn more fat!” She shared with us a HIIT session you can try on the treadmill during your next gym visit.
1. Start with a 1:2 ratio. Push hard for 1 minute, then recover for 2 minutes. Push hard for hard for 45 seconds, then recover for 90 seconds. Push hard for 30 seconds, then recover for 30 seconds.
2. After this, try a 1:1 ratio. Push hard for 1 minute. Recover for 1 minute. Push hard for 45 seconds and ecover for 45 seconds. Push hard for 30 seconds and recover for 30 seconds.
3. Finally, finish things off with a 2:1 ratio. Push hard for 2 minutes. Recover for 1 minute. Push hard for 90 seconds. Recover for 45 seconds. Push hard for 60 seconds and recover for 30 seconds.
It's important to note that you don't have to necessarily run on the treadmill if that isn't your thing! “You could power walk or even better power walk on an incline!! On the pushes raise the incline up even higher!” Play with speed and incline to see what’s right for you—you should challenge yourself to an extent, but start out small and know your limits so that you don’t risk injury. Trying this type of training can help you build up endurance and can promote steady, healthy weight loss. Aside from this, Haley also stresses the benefits of adding strength training into the mix. “If you’re already [strength training], I challenge you to mix things up—pick up more weight, vary your sets, and vary your reps.” Strength training can help to fight against that muscle loss you’re more prone to with age, and having a healthy muscle tone can promote a stronger metabolism, which will make it easier to lose weight. All of these things work hand in hand to keep you feeling and looking your best as you age.
