Burning an extra 500 calories per day can help you lose about 1 Ib. per week, if your calorie intake remains the same. In fact, if you're overweight and trying to lose weight, the American Dietetic Association encourages a 500- to 1,000-calorie-per-day deficit to achieve a weight loss rate of 1 to 2 Ibs. per week. You can achieve a calorie deficit by reducing your calorie intake, increasing your physical activity or a combination of these two methods. Using a treadmill is a great way to burn additional calories for weight and body fat loss or to maintain a healthy body weight.
Begin Your Exercise Program
Step 1
Purchase or obtain regular access to a treadmill. Used treadmills are available in some exercise equipment retail stores and are usually more affordable than new treadmills. You may choose to purchase a gym membership instead purchasing your own treadmill. For the best results, use a treadmill that has the ability to create an incline for uphill runs and can track your mileage and calorie expenditure during your workouts.
Step 2
Exercise on your treadmill by walking, jogging or running for an appropriate pace and duration. According to the U.S. Department of Health and Human Services, a 154-Ib. person can burn about 460 calories by walking at a pace of 4.5 mph for one hour, and the same 154-Ib. person can burn about 590 calories by jogging at a pace of 5 mph for one hour. Therefore, to burn about 500 calories, walk or jog at a pace of between 4.5 and 5 mph for one hour.
Step 3
Increase your workout intensity to burn 500 calories in a shorter amount of time. Based on LIVESTRONG.COM's My Fitness resource, if you jog or run at a pace of 6 mph you can burn about 658 calories per hour or about 500 calories in 46 minutes, and if you run at a pace of 7.5 mph your can burn about 822 calories per hour or about 500 calories in 37 minutes.
Step 4
If you desire, increase the incline on your treadmill during your workouts to walk or jog uphill and burn more calories in a shorter amount of time. Adding an incline to your treadmill exercise program will help work different muscles and may help decrease body fat and improve muscle definition.
Member Comments