Stick with an exercise program for an entire year and you're certain to see some positive changes. You will build muscle, decrease your risk for chronic diseases and may even lose a few pounds. A treadmill lends itself to a regular workout routine, as you don't have to contend with inclement weather or overly hot temperatures. If your goal is to lose weight, challenge yourself each time you work out until you are burning enough calories to help you meet your weight-loss goals in a timely manner.
Weight
The amount of weight you will lose in one year's time if you walk on a treadmill regularly depends on your starting weight. For example, someone who weighs 150 lbs. can walk on a treadmill at a 3 mph pace for 30 minutes four times each week and burn only 435 calories, while a person who weighs 230 lbs. can do the same and burn more than 665 calories. In one year, a 230-lb. person will lose more weight than a 150-lb. person. When calculating the number of calories you will use on a treadmill walk at this pace, keep in mind that you will burn approximately 30 calories for each 10 lbs. that you weigh. Walking faster or at an incline will cause you to burn even more calories per 10 lbs.
Speed and Incline
Your weight isn't the only factor that determines how much weight you will lose due to your treadmill workouts. Your walking speed and the incline that you choose are also factors. Whereas a 150-lb. person burns 435 calories each week on her somewhat leisurely 3 mph walk on the treadmill, she can burn 1,293 calories if she walks at a 4 mph pace on a 10 percent incline. The effort you put into your treadmill workouts will vastly affect the amount of weight you will lose over a period of a year. It's a good idea to always walk at a minimum of a 1 percent incline, as this better simulates the experience you would have walking outdoors with slight inclines and wind resistance.
Weight Loss in One Year
Taking weight, speed and incline into effect, here are some scenarios that may fit your situation.
A 150-lb. person who walks at a 3 mph pace for 30 minutes four times a week for one year is likely to lose 6.5 lbs. over the course of a year. The same individual, walking at a 4 mph pace on a 10 percent incline can lose as much as 19 lbs. in the same amount of time.
A 230-lb. person who has the same walking program will lose approximately 10 lbs. in a year's time. If a person of this weight walks at a 4 mph pace on a 10 percent incline, he will lose almost 30 lbs. in one year.
Other Considerations
In order to lose 1 lb. of excess weight, you need to create a deficit of 3,500 calories. Since walking at a faster pace, on an incline or for a longer period of time will increase the number of calories your walking workout burns, challenge yourself to walk faster and at a greater incline each week. This will help you to lose weight faster. Keep an eye on the calories you eat each day as well. If you inadvertently consume more calories than you need to maintain your weight, it is likely that you won't lose any weight at all. Calculate how many calories you need to maintain your weight using a BMI calculator, and use it as a guideline for your daily intake.
Member Comments