The common perception with cardiovascular training and weight loss is that more is better. This is true to an extent. Too much of anything is bad for you and cardiovascular exercise is no different. Duration of treadmill workouts is dependant on the fitness level and goals of the exerciser.
Physical Fitness
Many exercisers are happy with their body weight and choose to exercise to maintain good health. If this is the case, then the American College of Sports Medicine "Guidelines for Healthy Adults Under Age 65" recommends walking or running on a treadmill at a moderate intensity five times per week for 30 minutes, or three times per week for 20 minutes per workout at a vigorous intensity level. A combination of the two protocols is an option to meet the weekly guidelines, as well.
Weight Loss
The American College of Sports Medicine " Guidelines for healthy adults under age 65 " also notes walking or running on the treadmill should be increased to 60 to 90 minutes five days per week if weight loss is the goal. The duration depends upon your weight loss goal and fitness goal. An overall extra caloric expenditure of 3,500 calories is necessary at the end of the week to lose one pound of body fat. Use caloriesperhour.com to calculate how many minutes of walking or running on a treadmill it takes to burn 3,500 calories. Divide the number of calories by how many sessions you can participate in each week to ensure you are meeting the minimum need for weight loss. You can find the link in the Resources section.
Benefits
Expect an improved cardiovascular fitness level from treadmill training. You also can gain an increase in cardiopulmonary blood flow, reduced resting heart rate, lower blood pressure and improved blood triglyceride level. Muscle endurance in the quadriceps, gastrocnemius, hip flexors and hamstrings is improved after consistent treadmill training following the guidelines set forth by the ACSM. Another benefit of working out on an indoor treadmill is avoiding hot weather is hot and the safety hazards of running or walking on narrow roads.
Considerations
According to Peak Performance, the neuromuscular patterns of treadmill running are so different compared to that of road running, that improvements in fitness and running efficiency are not possible. Positive considerations of treadmill training are the ability to devise challenging hill workouts on demand. There is no need to seek out specific terrain for targeted workouts. Most treadmills are constructed with decks that are much more forgiving than the open road.
Misconceptions
It does not take 20 minutes for your body to warm up and start burning fat walking or running on the treadmill. Your body burns fat all day long, even as you read this article. A leaner, more fit body will burn more fat at rest than that of a sedentary person.
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