Overview

The American College of Sports Medicine recommends at least 30 minutes of moderate cardiovascular exercise three days a week to maintain good health. To lose weight, you need to work even longer on those days. At the gym and in homes, two of the most popular ways to squeeze in the necessary exercise are the elliptical trainer and the treadmill. Both offer the opportunity to build heart, lung and muscle strength and endurance–but determining which one burns more calories will assist you in reaching your weight loss goals.

Treadmills

The treadmill is a popular way to fit in your walk or run indoors—so you can avoid the elements or unfriendly running environments. Walkers and runners can use the treadmill to achieve a good workout by adjusting their speed anywhere from .5 mph to as fast as 15 mph on some commercial models. Treadmills also provide a hill-climbing feature with gym models going up to at least a 15 percent incline. Most treadmills offer pre-programmed workout routines available with the touch of a button and the ability to enter your height, weight and target heart rate to help you form a workout and estimate calories burned. (more…)

Overview

Running hills increases stamina and strength. For runners, hill work is a sport-specific workout that can, with the help of a treadmill, be accomplished throughout the year, in any location.
How to Run Hills on a Treadmill

Step 1

Step on the treadmill belt. Determine the intensity of your run. The measure of the treadmill’s incline corresponds to the percent grade of each “hill.” For example, an incline of 4 is equivalent to running up hill with a 4% grade. You will be alternating between a “hill” and a flat belt. The flat segments should be run at a recovery pace, while the “hills” should be run with considerable effort. Decide how long each hill and recovery period should be.

Step 2

Warm up with a slow to moderate jog for 3-5 minutes. Begin your hill interval program, alternating between hills and recovery periods. To increase the incline of the belt, locate the “up” and “down” arrows that control the incline. Press the “up” button until the desired incline is met. Adjust the speed of the belt so that you are running faster uphill than you ran during the warm up. Run at this incline and pace for 60-90 seconds.

(more…)

Overview

According to a 1996 study conducted at the Medical College of Wisconsin comparing different exercise machines, the treadmill is the most optimal indoor exercise machine for enhancing energy expenditure and losing weight. Treadmill use simulates the most natural movement an individual can perform, thereby increasing the likelihood for exercise adherence followed by weight loss. Using a treadmill is the easiest method for improving overall fitness including cardiovascular endurance, speed, balance, and coordination. The treadmill is an effective tool for weight loss and/or weight management.

Fat Burning Workout

Exercising in a steady state, or maintaining the same intensity rate for a period of time, is an effective weight loss technique on the treadmill, especially for those who are beginners. Steady state training is reached when the heart rate and oxygen consumption remain constant at a constant rate of work. Exercise intensity is at a low level utilizing more fat burning resources in steady state training in order to prolong the exercise session. Although the fat burning ratio for energy production is higher in this type of workout, more time is required on the treadmill to burn enough calories to lose weight. An example of a fat burning workout would be to run or walk for 30 to 60 minutes at 60 percent of your age-predicted maximum heart rate, which is 220 minus your age. The speed and incline should remain constant to maintain the same heart rate. Perform this workout three to five days a week as a beginner or alternate this workout with the other treadmill workouts.

Interval Workout (more…)

Overview

Running offers health benefits including cardiovascular fitness, or heart and lung health. While many people prefer running outdoors, weather and surface conditions can interfere. Treadmills, which use motors that power moving belts, give you the option to run indoors while simulating the experience of running outdoors. Computer settings allow you to select pace and incline that mimic running over flat ground or hills.

Benefits

Treadmills offer consistent training. Running indoors also protects you from wind resistance encountered outside. The softer surface of the treadmill protects you from possible knee and hip joint injury, since the impact of the foot striking the belt is less than that of the foot striking hard ground. The belt moves with you and promotes a more efficient gait. Treadmills also measure time, distance and calories burned, giving you a better idea of your progress.

Hazards

While running on a treadmill protects you from certain hazards encountered outdoors, such as traffic, uneven pavement and potentially dangerous people, runners face hazards indoors as well. Because you’re confined to the space of the treadmill, you must pay attention to maintain your set pace. As the belt propels you forward, you must use hip flexor strength, or muscles that contract to lift your leg, to keep up with the speed of the belt. Falling may result in injury, and the moving surface of the treadmill can throw you off. Additionally, you should avoid wearing loose clothing, which can get caught in the moving surface of a treadmill and lead to serious injury.

(more…)