Treadmills are one of the best machines for burning calories, according to the University of Maryland Medical Center. With repeated use, a treadmill can help you achieve weight loss goals. However, weight loss may not occur quickly if you just hop on the treadmill and start running at your leisure. To lose weight faster on a treadmill, you must use the machine properly. With the right background knowledge, a treadmill can be a powerful ally in your weight-loss pursuits.
Step 1
Stretch first. You'll get more out of your workout if cramps or muscle pain don't slow you down. The word "stretching" can be misleading. Standing still and literally stretching out your limbs may actually weaken your muscles, according to the New York Times. Proper stretching actually includes light physical activity. You want to mimic your treadmill exercise by lightly jogging in place. Move your muscles through the full range of motion that you expect to endure on the treadmill. This gets your body warmed up and starts to prime the muscles for more intense physical activity.
Step 2
Input your weight if prompted by the machine. Many modern treadmills feature calorie and distance estimates. These can be fairly accurate, but only if the machine uses your weight as part of the calculation, according to the Los Angeles Times. If the machine doesn't factor in weight, then its calorie counter will not realistically help you track your progress.
Step 3
Start with a slow walk and gradually increase your speed to a comfortable jog. Even if you've stretched in advance, a brief warm-up period is ideal. Gradually increase your speed or the incline on the treadmill until you've reached a level of moderate intensity. The exact amount of time it takes to warm up varies from person to person; don't begin running quickly until you feel comfortable on the treadmill. Machines with pulse monitors or calorie counters will often start with a recommended warm-up period based on your weight or pulse rate.
Step 4
Run intensely for about 1 minute, slow to a jog for 3 minutes, and then repeat this running pattern. Alternating between fast and slow running speeds is called "interval training." Interval training increases your cardiovascular health and improves your body's ability to burn fat, according to the New York Times. Interval training is great for losing weight fast on a treadmill, but it isn't for everybody. Interval training can strain your body more than a steady moderate workout; consult your doctor if you have high blood pressure, heart disease, arthritis or if you're over 60 years old.
Step 5
Avoid using the handrails if possible. Even the most accurate calorie counter can be skewed when you rest on the handrails, according to the Los Angeles Times. You can use the handrails for brief rest as needed, but repeated use reduces your weight-loss progress and throws off your calorie-burning estimates.
Step 6
Focus on your breathing and opt for a moderately intense workout. You can expect to feel more tired during the faster periods of interval training speed, but overall you want to feel like the entire workout is moderately intense. A moderate-intensity workout is the best for weight loss and personal health, according to the Mayo Clinic. For a moderately intense workout, you can expect a light sweat, some fast breathing, and slight muscle strain. The Mayo Clinic explains that you should be able to carry on a brief conversation, but you will be unable to sing a song during moderately intense exercise. If your workout is moderately intense, you will lose weight quicker.
Step 7
Use the treadmill for more than 2 hours and 30 minutes each week. For maintaining a healthy weight, 2 1/2 hours is recommended, but you need to run even more if you want to lose excess weight, according to the Mayo Clinic. The more often you run on the treadmill, the quicker you will notice significant weight loss.
Things You'll Need
- Treadmill
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