Running burns fat and can help you lose weight. But sometimes, you need a little motivation to get in that workout, and if it's cold and rainy outside, the last thing you want to do is strap on your running shoes and face the elements. A treadmill, either in a gym or an at-home one you've purchased, can provide you with a warm, dry alternative that provides the same benefits as running outdoors.
Calories Burned
Running on a treadmill burns between 500 to 800 calories per hour, depending on the following factors: your weight, the distance you run, your speed and the incline percentage. To maximize your weight loss, plan on running three or four days a week for at least 30 minutes. When you combine running with a sensible diet plan, you will lose weight faster than a person who does not run for exercise. Use an online activity calculator such as the one on caloriesperhour.com to determine how many calories you are burning per workout.
Before You Run
Before you begin a running program, check with your doctor and get his approval for exercising and for your weight loss program. Once you are cleared, purchase a properly fitted pair of running shoes. Do not skimp on shoes, as wearing the proper shoes not only protects your feet from injury, but also reduces stress on your joints. In addition to high-quality shoes, you may want to purchase an MP3 player and a set of headphones.
Running
If you are a new runner, set the treadmill to a walking speed, approximately 3 miles per hour, and walk until you are comfortable with the feel of the treadmill. Gradually increase the movement of the belt until you reach a speed where you can no longer walk, but must run. To get the highest calorie burn, pay attention to your form, and run with intensity. You should not be able to sing or talk without effort when running.
Preprogrammed Workouts
Most treadmills have preprogrammed workouts for running. These are beneficial because the timing of the workout is already calculated. They lead you through different paces of running, running on an incline and cooling down. As you become a more experienced runner, you can move away from preprogrammed workouts and run at your own pace. If you do this, include incline work during your run. Running on a slight incline helps you lose weight faster because you burn more calories per minute.
Intensity
You will burn more calories by continually increasing your speed, distance or both. The more intensely you run, the more calories you burn and the more weight you will lose, provided you are eating the right amount of food. As you become efficient at running, begin to incorporate high-intensity interval training into your routine. Do this by running at your normal pace for three to five minutes and then sprinting for one minute. Repeat the interval sprints for the duration of your workout.
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