According to a 1996 study conducted at the Medical College of Wisconsin comparing different exercise machines, the treadmill is the most optimal indoor exercise machine for enhancing energy expenditure and losing weight. Treadmill use simulates the most natural movement an individual can perform, thereby increasing the likelihood for exercise adherence followed by weight loss. Using a treadmill is the easiest method for improving overall fitness including cardiovascular endurance, speed, balance, and coordination. The treadmill is an effective tool for weight loss and/or weight management.
Fat Burning Workout
Exercising in a steady state, or maintaining the same intensity rate for a period of time, is an effective weight loss technique on the treadmill, especially for those who are beginners. Steady state training is reached when the heart rate and oxygen consumption remain constant at a constant rate of work. Exercise intensity is at a low level utilizing more fat burning resources in steady state training in order to prolong the exercise session. Although the fat burning ratio for energy production is higher in this type of workout, more time is required on the treadmill to burn enough calories to lose weight. An example of a fat burning workout would be to run or walk for 30 to 60 minutes at 60 percent of your age-predicted maximum heart rate, which is 220 minus your age. The speed and incline should remain constant to maintain the same heart rate. Perform this workout three to five days a week as a beginner or alternate this workout with the other treadmill workouts.
Interval Workout
Incorporating intervals within the treadmill workout burns more calories in a shorter amount of time than a steady state or fat burning workout. Interval workouts on the treadmill are designed to progress a beginner to the next level of weight loss. Interval training is alternating bouts of high intensity exercise with bouts of low intensity exercise. An example workout would be to sprint for one minute and then walk or jog for two minutes following this pattern for 10 to 15 sets. This interval would be considered a 1:2 work to rest ratio interval workout and would take approximately 30 to 45 minutes to complete. To avoid injuries, it is recommended to perform sprinting interval training at zero percent incline. If you cannot run, then using the incline as the higher workload is an effective interval option. Although less fat is utilized within the workout, more calories are burned in less amount of time. Perform treadmill interval workouts two to three days a week mixed in with other treadmill workouts on the other days.
Random Workout
Most treadmills have a program installed with a button labeled "Random". This program takes you through a variety of speeds and inclines to create an element of surprise during the workout. This workout simulates an outdoor trail experience and is effective for creating muscle confusion. Muscle confusion is a training principle that utilizes constantly changing movements so that the body has a difficult time adapting, thereby working harder and responding with more energy expenditure or calories burned. You can either manually change the incline and speed randomly or you can select the "Random" program on the treadmill and let the computer challenge you. Perform this workout for 30 to 45 minutes. Incorporate a random workout within your other treadmill workouts at least once a week for effective weight loss.
Hill Sculpting Workout
Those who seek to sculpt their legs and glutes can benefit from performing hill workouts on the treadmill by utilizing the incline feature. The most apparent benefits in these areas occur at inclines above 10 percent. According to FreeMotion Fitness, a maker of treadmills, a research study conducted by Dr. Matthew Rhea, director of human movement at A.T. Still University, determined that walking at 3 mph with a 12 percent incline yielded the same heart rate as running at 6 mph on a flat surface. In addition with an incline of 15 percent incline, muscle activation in the legs exceeded 75 percent of maximal isometric contraction whereas at zero percent incline only 20 percent of muscle tissue was activated. At 2 mph and 16 percent incline, over six calories per minute from fat were utilized. This was compared to less than two calories per minute from fat used at 6 mph and 0 percent incline. An example workout would be to set the incline to at least 10 percent grade and walk or run at an intensity level of 80 percent of age-predicted maximum heart rate, 220-age. You can maintain steady state through the hills or incorporate intervals of lower inclines with higher inclines. Perform the hill sculpting workout for 30 to 45 minutes. Incorporate a hill workout within your other treadmill workouts at least once a week for effective weight loss.
Treadmill Workout Tips
Ensure that you warm up five minutes before each workout and cool down five minutes after each workout. Stretch all major muscles after the cool down holding each stretch for 20 to 30 seconds. The goal is to burn at least 500 calories in each workout session. Drink plenty of water before, during, and after the workout. Rest at least 24 hours in between workouts. For better weight loss results, follow a reduced-calorie diet loaded with fruits, vegetables, lean meats, and fiber. Before beginning any new exercise program, consult your physician.
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