Treadmills are traditionally rated the best exercise equipment for calorie-burning, according to the University of Maryland Medical Center. Some experts suggest that elliptical machines are slightly more effective than treadmills, but the fact remains that treadmills are in the top-tier of weight loss equipment. Though treadmills are effective weight loss tools, not everybody experiences the same positive results. For noticeable weight loss, you need to approach a treadmill regimen properly.
Exercise Duration
If you don't use your treadmill enough, you won't experience any weight loss. According to a study by the Duke University Medical Center, 20 miles of weekly jogging provides weight loss in most individuals. If you jog on your treadmill for 12 miles per week, you can expect to maintain your current weight, but you won't lose any pounds. The average person jogs at six miles per hour, so a 20-mile trek is about three hours and 20 minutes of jogging on the treadmill.
Exercise Intensity
A moderate-intensity workout is best for weight loss, according to the Mayo Clinic. If you don't push yourself hard enough, you won't meet your exercise goals. Too much exertion leads to fatigue and muscle cramps. When you're using your treadmill, measure your exercise intensity with the talk test. For moderate-intensity exercise, you should be able to carry on a brief conversation, but you should be too winded to sing a song.
Diet
You won't lose weight on your treadmill if you eat unhealthily. Complex carbohydrates promote better weight loss with cardiovascular exercises, such as treadmill jogging. Lean protein provides energy for your workout, but it should be eaten in moderation. Two or three servings of protein is all you need when you're trying to lose weight on a treadmill. Avoid eating a full meal right before a workout, as this leads to increased muscle strain and possible indigestion.
Hydration
Proper hydration promotes weight loss and helps you exercise longer on a treadmill. Too little water, and you become exhausted quicker and are unable to retain a healthy, moderate-intensity pace. Too much fluid causes indigestion during exercise and stifles weight loss. For most people, 8 oz. of water every 15 to 20 minutes is sufficient for healthy weight loss on a treadmill.
References
- University of Maryland Medical Center: Recommended Exercise Methods
- Harvard Medical School: Abdominal Fat And What to do About It
- "Sport and Physical Education: The Key Concepts"; Wray Vamplew, et al.; 2007
- Mayo Clinic: Exercise Intensity, Why It Matters, How It's Measured
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff, et al.; 2006
- "Personal Nutrition Profile: A Diet and Activity Analysis"; Barbara J. Mayfield; 2005
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