Many people who purchase treadmills in January as part of a New Year's resolution to lose weight wind up selling their treadmills halfway into the year. Consumers are often overly optimistic about how diligently they will use their newly purchased exercise equipment. However, the only way to actually lose weight with a treadmill is by using it.
Attempt to Duplicate Walking Outside
The motion of treadmill walking differs somewhat from walking outdoors, however treadmill walkers should attempt to duplicate the experience of walking outdoors as closely as possible. Something to keep in mind is to maintain a normal stride and keep shoulders back and head facing forward, not toward the ground. Alternate the incline to simulate the experience of walking on uneven ground, and use a slightly faster speed to compensate for the lack of wind resistance.
On the other hand, treadmill speed should be slow enough so that it isn't necessary to hold on to the handrails to maintain balance. Any weight that is shifted from the legs to wrists and hands decreases the effectiveness of the workout, along with the ability to burn calories.
Try Interval Training
Interval training can boost metabolism and accelerate the weight loss process. It combines short bursts of high-intensity exercise with periods of less-intense activity. With exercise, muscles produce waste products that can make muscles sore. Interval training slows the production of waste products, making it possible to exercise longer and with more comfort.
To integrate interval training into a treadmill routine, try walking faster or running for one minute after five minutes of walking. After one minute, return to your regular walking pace. In addition to accelerating metabolism, interval training pushes the body from aerobic to anaerobic exercise, which conditions the muscles for more intense training.
Combine Treadmill Walking with Other Activities
Try watching a movie or a favorite television show to relieve the monotony of walking on a treadmill. You can also set up a work station along with a treadmill to allow a simultaneous workout while working at the computer, conducting a telephone conversation or performing similar desk work. According to James Levine, M.D., Ph.D., an obesity researcher at the Mayo Clinic, it's possible to burn an extra 100 calories per hour while walking at a 1 mph pace on a treadmill without breaking a sweat. By replacing two or three hours of working at a computer sitting down with work while walking on a treadmill, overweight office workers could lose 44 to 66 pounds in a year.
References
- MayoClinic.com: Interval Training -- Can It Boost Your Calorie-Burning Power?
- MayoClinic.com: Office Exercise -- How To Burn Calories At Work
- Helpguide.org: Pair An Activity You Enjoy with Your Exercise
- "USA Today": Researcher Sees Future Where People Walk At Work
- Internet Fitness.com: Treadmill Walking 101 -- a Quick Guide to Technique and Fun
- Treadmill Adviser: Weight Loss by Treadmill
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