The treadmill is a staple of gyms and health clubs everywhere, and a valuable piece of equipment for getting in shape. A treadmill provides you with an effective aerobic workout, and strengthens your leg muscles. Treadmills are also used for heart stress tests at your doctor's office. You can lose weight with a treadmill a few different ways.
Walking for Weight Loss
Beginning a walking program is a good way to drop some pounds, and a treadmill is a good way to help make it happen. Many treadmills have built-in programs that take you on different inclines and make you walk different speeds to enhance the weight loss potential of the exercise. For a 160 lb. person, walking 2 mph over a flat surface burns 183 calories per hour. Walking 3.5 mph burns 277 calories in one hour for the same 160 lb. person. Raising the incline or the speed of the belt will increase your calorie burn.
Running for Weight Loss
Treadmills are made for running, and are a good way to lose weight if running is your thing. Even a relatively slow pace of 5 mph, or a 12-minute mile burns 563 calories in one hour for a 155 lb. person. Increase the speed to 6 mph and that same 155 lb. runner burns 704 calories. If you can get up into the 9 mph, or 6.5 minute mile range, you will burn over 1,000 calories in one hour. Your treadmill will likely have pre-programmed interval workouts where you sprint for a short period, then walk or jog as a rest. Whether you choose shorter, intense bursts of running, or slower, longer distance running, if you stay focused and committed you will lose weight.
Frequency of Workouts
In order to lose weight with your treadmill on a walking or running program, you must use it regularly. The American College of Sports Medicine says you need 30 minutes of moderate intensity cardiovascular exercise at least five days a week, or vigorous intensity exercise 3 days a week for 20 minutes for optimum health. Moderate exercise is described as breaking a sweat, but still able to converse. They also suggest 8 to 10 resistance training exercises twice a week. You may have to up the duration of the exercise to 60 to 90 minutes to see noticeable weight loss.
More Treadmill Benefits
Working out on a treadmill offers the user benefits other than just weight loss. Many treadmills are equipped with a heart rate monitor so you can monitor your pulse as you walk or run. You no longer have to concern yourself with bad weather, and the decks on many treadmills offer less impact than the outdoor pavement.
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