No one needs to practice walking or learn a new physical skill to use a treadmill, which is a large part of the reason it's such a popular piece of fitness equipment. Treadmills are also versatile, capable of providing customized workouts for seasoned athletes and beginning exercisers alike. If your primary goal is weight loss, a treadmill can provide you with the means to achieving that goal. Choosing treadmill routines that promote weight loss allows you to train efficiently and intelligently.
Benefits of Walking
A consistent walking program is arguably one of the best ways to lose weight, especially if you have a large amount to lose. It's a low-impact exercise, which means it's easier on the knees than running or jogging. It's also a weight-bearing exercise, which helps build bone density. According to MayClinic.com, walking also helps lower cholesterol and blood pressure, and can reduce your risk for type 2 diabetes. Walking at a brisk pace for an hour burns 340 calories for a 150 lb. exerciser.
Treadmill Advantages
Consistency is an important element in any weight loss program. Walking outside is subject to the weather, time of day and the season. While some exercisers don't mind bundling up for a winter walk or going in the dark, icy roads or uneven surfaces can pose a danger. Treadmills are inside, and if you own one, available at all times of day. Treadmills provide a consistent pace. You can use the incline feature to hill-train, even if you live in a flat region. You can also program models to increase speed or incline at regular intervals.
Endurance Training
Endurance training on the treadmill is characterized by longer sessions at a consistent, moderately vigorous pace. Rather than walking for 20-minute or 30-minute sessions, walk for 45 minutes to an hour. Endurance training is especially beneficial if you lack the strength to incorporate jogging, running or incline training. Walking for longer periods can result in a comparable calorie burn to shorter, more intense treadmill routines. The fundamental principle behind weight loss is to burn more calories than you consume. MayoClinic.com states that a pound of fat is equal to about 3,500 calories. Therefore, if you burn 3,500 calories more than you consume each month through endurance training, you will lose 12 lbs. per year.
Interval Training
Interval training offers a way to increase calorie burn while also developing strength and stamina. An interval workout is distinguished by a series of increased efforts followed by periods of active recovery. For example, in a 30-minute interval routine, you can warm up for five minutes, alternate brisk walking with jogging every two minutes for a total of 20 minutes and then cool down for five minutes. Depending on your fitness level, you can incorporate incline, running or even short sprints.
Considerations
Walking and running on the treadmill is easier than it is outside, because the treadmill propels you forward. Because of this, performing the exact same workout outside burns a higher amount of calories. Using at least the minimum incline on a treadmill will help bridge the gap in calories burned. Another important aspect of treadmill training is where you put your hands. If you hold on, or even rest your hands on the console, you will undermine the benefits of walking as a weight-bearing exercise. Only use speeds and inclines that allow you to work out without holding on.
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