Reality television shows like "The Biggest Loser" tout extreme boot camp-style measures for rapid weight loss, but most doctors recommend losing no more than 2 lbs. per week. While quick weight loss is considered medically risky, walking or running on a treadmill can be a safe and effective way to gradually lose weight. When compared to other types of cardiovascular workout machines such as stair machines and stationary bicycles, a treadmill workout typically burns more calories, according to the Weight Loss and Obesity Resource Center. The amount of calories burned while using a treadmill varies depending on the individual and the type of exercise, but many people see increased weight loss over time as their fitness levels improve.
Things to Consider Before Starting
Since treadmills offer more cushioning than outdoor pavement, it is easier on the joints, which can be particularly helpful to obese people who already suffer from joint strain due to carrying excess weight.
As an obese or overweight person, the first item to consider when encountering a treadmill is to make sure that the machine can accommodate your weight. If you purchase a home treadmill, check the weight limit on the machine's documentation, and if you are using a treadmill at a fitness center, consult a gym a staff member to select an appropriate machine for your size.
Starting Out
Take your first treadmill workout slow and easy. If you have never used a treadmill before, spend a few minutes to make sure you understand how to use the pace and incline controls. Start with a five-minute walk and as you become more comfortable in subsequent workouts, consider increasing your goal to 10 to 15 minutes. Continue to increase the amount of time of the workout and your speed as the workouts get easier, but you should not exert yourself to a pace beyond which you can speak comfortably.
Building To A Run
As you begin to become more comfortable with walking on the treadmill, build upon your success by letting go of those handrails. Not only will you increase your calorie burn, but you will also improve your gait and balance, and prepare yourself for graduating to running. Once you are ready, start slowly with a run/walk interval and consult one of the many online resources available for beginning runners. A Couch to 5K program is a good place to start.
Interval Workouts
Once you are comfortable running on the treadmill, consider mixing in interval training to your workouts. Typical interval training workouts combine short bursts of speed of about one minute or so with slower periods of lower-intensity periods of about two to three minutes. Some treadmill interval programs also call for adjusting the incline to make the workout more demanding as it simulates hills. In addition to burning more calories in less time and improving your fitness, adjusting the speed and incline on the treadmill can make you faster and reduce boredom.
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