Will A Treadmill Help Me Lose Weight?

Early versions of the treadmill were used over 4,000 years ago by certain people such as prisoners, slaves and laborers to generate power, according to the University of Illinois at Chicago. In modern times, treadmills are fixtures in gyms and some homes. Treadmills are some of the simplest pieces of aerobic exercise equipment you can use to lose weight and get fit.

Treadmills and Calorie Burning

Those excess pounds you're carrying around result primarily from consuming too many calories and not getting enough exercise. Aerobic, or cardiovascular, exercise --- such as running or walking on a treadmill --- boosts oxygen consumption, cardiovascular and muscular activity, and your metabolism, which in turn increases calorie expenditure. The amount of calories you'll burn depends on a few factors, such as your weight, gender and the intensity at which you're exercising. However, in general, a 160-pound person can burn 657 calories exercising on a stair treadmill for 60 minutes, according to the MayoClinic.com website.

Indoor Treadmill vs. Outdoor Exercise

When you're exercising indoors on a treadmill, you expend less energy because the platform is moving and you don't have to work against wind resistance. To reach the same level of energy expenditure on a treadmill as you would when walking or running outdoors, you need to set the machine at a 1 percent incline, according to NetWellness.com, a consumer health information site run by the University of Cincinnati, Ohio State University and Case Western Reserve University.

Exercise Adherence and Treadmill Use

Sticking to an exercise program to lose weight can be challenging, especially if you're not used to exercising. Another benefit that treadmills provide is that they increase the likelihood that you'll maintain your fitness routine, according to a study published in the "Journal of the American Medical Association" in 1999. Ease of access and the ability to do several short workouts daily makes a difference to your weight over time.

Considerations

Before you begin an exercise program you should have a physical exam, especially if you haven't had one recently and you're not used to working out. During exercise you should monitor your heart rate to ensure that you're exercising on the treadmill at the right intensity to lose weight. Ideally, you should exercise within your target heart rate zone, which is 50 to 80 percent of your maximum heart rate, notes the American Council on Exercise. To figure out your maximum heart rate, subtract your age from 220. Some treadmills have monitors that allow you to get an estimated reading of your heart. Otherwise, consider wearing a heart rate monitor or checking your pulse. To check your pulse, place your index and middle fingers on your wrist or against your windpipe just under your neck until you feel your pulse. Count the number of beats for 10 seconds and then multiply the number by six.