Treadmills are one of the best methods for burning calories, according to the University of Maryland Medical Center. However, treadmills are only effective when used properly and knowledgeably. Some fundamental exercise tenets help you get the most out of a treadmill workout, and you will start seeing results in just a few weeks.
Fat Type
Treadmill workouts primarily burn visceral fat. This type of body fat is stored deep underneath the skin and around internal organs. Visceral fat mostly accumulates in the hips, stomach and buttocks. The fat on other portions of your body is mostly subcutaneous fat, and treadmills aren't as effective at burning this type of fat. Treadmills and other forms of cardio eventually burn off subcutaneous fat, but the process is slower. For hip, abdominal and buttocks fat, use a treadmill. For other fat deposits, use strength-training exercises rather than cardiovascular exercises.
Exercise Intensity
Treadmill jogging and similar cardiovascular exercise is most effective at burning calories when you exercise with moderate intensity. During moderate-intensity exercise, you should be able to carry on a conversation, but be unable to sing a song. Heart rate is also a measure of exercise intensity. Check your pulse and count the number of times your heart beats per minute. During treadmill exercise, your heart rate should be between 70 percent and 80 percent of your maximum heart rateTo find your maximum heart rate, subtract your age from 220 for males and 226 for females.
Exercise Duration
You need to exercise for a long enough duration to see results. Depending on your height, age and weight, the amount of treadmill jogging varies. For most adults, 60 minutes of daily treadmill usage promotes weight loss, according to the Institute of Medicine. If you have the energy, exercise more than 60 minutes for faster weight loss. If you are unable to use the treadmill every day, make sure you at least walk around your neighborhood for 15 or 20 minutes. Daily cardiovascular activity keeps your metabolism active for better fat burning.
Lifestyle
Most people experience weight loss with daily treadmill usage, but some people reach a plateau or do not lose weight at all. Certain lifestyle choices can counteract your treadmill regimen, stifling your weight loss. To lose weight on a treadmill, you need to cut back or quit cigarettes and alcohol. These habits are hard to give up, but they are major impediments for treadmill weight loss. Cigarettes limit lung function and reduce the calorie-burning effectiveness of cardiovascular exercise. Alcohol causes your body to store extra visceral fat during your next meal, even if the alcohol itself contains few or no calories.
References
- University of Maryland Medical Center: Recommended Exercise Methods
- "Nutrition for Sport and Exercise"; Marie Dunford, J. Andrew Doyle; 2007
- "Lifetime Physical Fitness and Wellness"; Wener W. K. Hoeger, et al.; 2008
- MayoClinic.com: Exercise Intensity, Why It Matters, How It's Measured
- "Building Strength and Stamina"; Wayne L. Westcott; 2003
- "Principles and Labs for Fitness and Wellness"; Wener W. K. Hoeger, et al.; 2009
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