Running on a treadmill is a cardio workout that allows you to exercise at any time of the day or in any weather conditions to make it easy for you to get a complete workout. Treadmills keep you running at an even pace, which makes it easy for you to track the total calories burned for weight loss. The total amount of weight lost from running for exercise during a one-month period varies for each person depending on the number of calories consumed versus burned and weight of the person.
Pace
The overall running pace determines the amount of calories burned for weight loss. It is best to start running at a pace that is comfortable and then gradually increase the speed during the first five to 10 minutes. Know your recommended target heart rate zone prior to starting a running program and run at a pace that brings you into this zone. According to Phoenix.gov, running in your target heart zone increases the amount of oxygen transported to the muscle for increased endurance. The more endurance you have, the longer you will be able to run, thus increasing calories burned for weight loss.
Duration
MayoClinic.com recommends that a person complete a minimum one hour and 15 minutes of running each week for weight loss. It is best to spread the time through out the week instead of one long session. Choose to run a minimum of three times each week to maximize the number of calories burned for weight loss. Start running for 30 minutes when beginning your program and gradually increase the duration to 60 minutes for each session. You will end up running between six to 12 hours each month for you weight-loss program.
Frequency
According to MayoClinic.com, a 160-lb. person running three times a week for one hour will burn 2,958 calories. A 200-lb. person will burn 3,687 calories, which is more than the amount needed to lose 1 lb. of weight. If you take into account there are four weeks in one month, the average person weighing more than 160 lbs. should lose a minimum of 4 lbs. each week from running a total of 12 times each month.
Calories Burned
For every 1 lb. of weight lost, the body must burn or have a deficit of 3,500 calories. According to MayoClinic.com, running on a treadmill at the speed of 8 mph for one hour burns 986 calories in a 160-lb. person. A 200-lb. person will burn up to 1,229 calories under the same circumstances. The total amount of calories burned in each running session will vary for each person depending on the speed and weight of the person.
Considerations
Arrange for an appointment with your doctor prior to starting a running program for weight loss. Your doctor will verify that it is safe for you to increase your exercise intensity with running and confirm that you have no medical conditions that could cause problems. Ask your doctor for your recommended target heart rate zone to maximize your running endurance.
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