Treadmill walking burns more calories than any gym club exercise, according to the July 2004 issue of the "Harvard Heart Letter," which published a study of how many calories you lose during more than 20 gym club exercises. A second study concluded that people who had a treadmill walking machine in their homes lost 4 lb. to 8 lb. more in six months than people who didn't, "The Complete Guide to Walking" reported.
Calorie Counts
Losing 1 lb. via treadmill walking or any other exercise is very difficult because you must burn 3,500 calories, and you should consume 1,600 to 2,400 calories daily so you have enough energy to perform everyday activities, according to The Merck Manual of Medical Information. You need to exercise between 180 and 300 minutes weekly via continuous, aerobic exercises like treadmill walking to burn 2,000 calories weekly, according to "Dr. Dean Ornish's Program for Reversing Heart Disease."
Best Gym Exercise
Treadmill walking burns more calories than cross-country trainers, rowing machines and stair-steppers, "The Harvard Heart Letter" reports. All these gym club exercises burn more calories than vigorous exercise on a stationary bicycle. The chart that accompanies the article does not list how many calories you burn treadmill walking, but it notes that you burn 630 calories if you weigh 125 lb. and pedal on a stationary bike for one hour, 782 calories if you weigh 155 lb. and 932 calories if you're 185 lb.
Misconception
Many people assume that you burn far fewer calories walking on a treadmill than walking on flat ground because a treadmill is motorized, according to "The Complete Guide to Walking." However, author Mark Fenton wrote that most of the calories you burn walking is a result of "lifting your feet and putting them down, swinging your legs and arms forward and back and even using your muscles to simply remain upright."
Walking Uphill
Surface irregularities can cause you to burn slightly more calories walking on sidewalks or trails, but you can compensate for the difference by buying and using an expensive treadmill with an adjustable incline that allows you to mimic the exercise of walking uphill. A treadmill set to 6 percent incline will allow you to burn 16 percent more calories, "The Complete Guide to Walking" reports. Inclines of 10, 15 and 20 percent will permit you to burn 52, 67 and 70 percent more calories, respectively, than walking on a flat treadmill.
Speed And Effort
High-quality treadmills can cost more than $2,000, according to "The Complete Guide to Walking." Some of them estimate you how many calories you are burning as you exercise and adjust your speed as your heart rate changes. You will burn more calories if you exercise more intensely. You can accomplish this by walking faster at the same incline level, but your heart rate reflects your effort. It should be between 65 and 70 percent of your maximum heartbeat, or 220 beats per minute minus your age.
References
- "The Complete Guide to Walking"; Mark Fenton; 2001
- Harvard Heart Letter: Exercise Your Right To Health
- "Dr. Dean Ornish's Program for Reversing Heart Disease"; Dr. Dean Ornish; 1996
- The Merck Manual of Medical Information; 1999
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