Whether you work out at a gym or choose to invest in a home treadmill, this innovative fitness tool provides freedom from bad weather and traffic hazards. You get the same physical fitness and calorie-burning benefits using a treadmill that you would receive from walking or running out in the open air. MayoClinic.com says to get at least 150 minutes of aerobic exercise each week. You might want to do more if you want to burn calories using a treadmill to lose weight. Treadmills offer features that help users get the most calorie-burning benefits out of workouts.
Step 1
Acquaint yourself with the features your treadmill offers. The console display shows your speed, time elapsed and distance run. Speed controls allow you to adjust your pace as you work out. Many treadmills include heart rate monitors and tools to estimate the number of calories you burn as you exercise. Treadmills can be set at an incline to simulate running or walking uphill.
Step 2
Calculate your maximum heart rate or MHR. MHR is the number of times your heart beats per minute when you exert maximum physical effort. Subtract your age from 220 to estimate your MHR. You will need your MHR to calculate target heart rates, which are a reliable guide to how intensely you are exercising.
Step 3
Begin your treadmill workout. If you are a beginner, MayoClinic.com suggests a light intensity workout with a target heart rate of 40 to 50 percent of your MHR. For example, if your MHR is 180, increase the treadmill speed until your heart ate is between 72 and 90 beats per minute. If your treadmill does not include a heart rate monitor, count your heart beats for 15 seconds using the console display as a timer. Multiply your count by four to find your heart rate. Once you reach your target heart rate, leave the treadmill speed setting where it is. The treadmill's constant speed will keep you exercising at the proper intensity for the remainder of your workout.
Step 4
Increase the intensity of your workout to a moderate level over a period of a few weeks. Walking or running with a heart rate ranging from 50 to 70 percent of your MHR is considered moderate; it is recommended for most adults to burn calories and achieve a good level of physical fitness.
Step 5
Compute how many calories you are burning. If your treadmill has a programmable calorie counter feature, enter your weight; the treadmill will display a running estimate of calories used. If the treadmill lacks this feature, use a chart such as the one provided by MayoClinic.com. Find the entry for your weight and speed. Divide the time of your workout in minutes by 60 and multiply by the number of calories for your weight and speed listed on the chart to estimate actual calories burned.
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