How much weight you can lose on a treadmill depends on your current weight and fitness level, how much training you do, and at how intensely you train. According to the "Complete Book of Beginning Running," one 6 foot, 1 inch, 250-pound man lost 50 pounds on a treadmill training program. However, rather than focusing on a particular number, you should think about how much weight you want to lose and how treadmill training can help you achieve that.
Fat-burning
Treadmills can help you lose weight by activating your body's fat-burning potential. If you are walking or running for fitness, training on a treadmill can be just as effective as training outdoors, according to "Running and Fatburning for Women." The simplest way to begin is to use your treadmill's pre-set fat-burning program. Once you have developed your stamina, you can push yourself with tougher workouts.
Endurance
An important part of weight loss is duration. No matter how hard you work, if you're only running for five or 10 minutes you won't burn many calories. According to "Building Strength and Stamina," you should begin your training at a brisk walking pace or an easy jog, then increase the speed and/or incline of the treadmill to challenge your body. As your endurance grows, you can aim for specific goals, such as completing a 30-minute run, or walking at a 10 percent incline for 15 minutes.
Hill Training
Walking or running on an incline treadmill is a great way help you lose weight, according to "Smart Exercise: Burning Fat, Getting Fit." Unlike training outdoors, you can do hill work on a treadmill without ever having to go down -- which protects your knees from the strain of downhill motion. Depending on your fitness level, begin at a brisk walk or a comfortable running pace, then gradually increase the incline of the treadmill. Pushing your body this way improves your aerobic fitness and burns more calories than exercising on a zero incline.
Speed Work
According to "Fat Burning: Exercise & Diet," two or three running sessions a week are an excellent way to lose weight and boost your fitness. Doing at least one speed or interval training session a week helps you lose weight, because it increases the total distance covered and the amount of calories burned. For example, try running two minutes at an easy pace followed by a one-minute sprint, then two minutes easy, and repeat five times.
References
- "Runner's World Complete Book of Beginning Running"; Amby Burfoot; 2005
- "Running & Fatburning for Women"; Jeff & Barbara Galloway; 2008
- "Fat Burning: Exercise & Diet"; Johannes Roschinsky; 2004
- "Smart Exercise: Burning Fat, Getting Fit"; Covert Bailey; 1995
- "Building Strength & Stamina"; Wayne Westcott; 2003
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