Weight Loss & Using A Treadmill

Treadmills come with many features to help you lose weight. Whether you walk or run, you can choose one of the programs offered on the machine or simply design your own. Don't worry if you are unable to make it to the gym, because some treadmills are designed to take up little space in your home. Even during stormy weather you can get a cardio workout with the treadmill and continue on your weight loss journey.

Benefits

You can use a treadmill at any time during any type of weather. If you do not have access to a gym or fitness facility, you can purchase a treadmill and use it in your own home. Most treadmills are equipped to track your speed, mileage, ramp level, heart rate and calories burned. This makes it much easier for you to control your running workout as well as track your progress.

Misconception

A common misconception is the treadmill is hard on the joints and causes injuries--that running outside is better. While this may be true for some treadmills, it is not true for all. Running or walking on hard surfaces like concrete, tar streets or even hard floors at the mall can be hard on the joints and cause injuries too. The quality of the treadmill should be a concern if you plan to use it several times a week, for long periods of time. Walking on a low-quality treadmill for short periods of time, maybe one or two times a week, should not be a concern. However, running several times a week, at a moderate to fast pace, for longer periods of time should be done on a high-quality treadmill. High-quality treadmills are equipped with shock absorbers to absorb some of the pounding and to alleviate pressure on your feet and joints.

Features

Treadmills come with a variety of programs that will help with weight loss. For example, the "random" selection causes the ramp level to raise or lower during your workout--going up or down hills. This selection causes a change in your workout intensity which will help you burn more calories. Another option is the "weight loss" selection. This choice monitors your heart rate throughout the exercise to ensure you remain within the "fat burning" zone. "Fitness: Theory and Practice" recommends 55 to 85 percent of your maximum heart rate.

Types

There isn't just one type of treadmill. Treadmills that are solely for walking do not exceed five or six miles per hour. There are treadmills made for climbing with ramps that can raise higher than the average treadmill. You also have your basic treadmill made for walking or running that also comes with an adjustable ramp. Choose the treadmill for you that will suit your cardio routine.

Time Frame

The American College of Sports Medicine recommends 20 to 60 minutes of cardiovascular exercise five days a week. However, it may be necessary for 60 to 90 minutes of cardio to achieve or maintain weight loss. Break your workout into smaller increments if necessary. For example, perform 20 minutes on the treadmill in the morning, 20 minutes at noon and 20 minutes in the evening.