A few minutes’ workout, say 20 minutes, on a treadmill, feels almost like an eternity. The feeling of fatigue makes you hope that you are seriously burning calories. The calories you burn will be determined by whether you run, walk or jog. Your size is also a determining factor of the calories you are likely to burn. By setting the treadmill at an inclined angle, the rate at which you burn calories will increase.
How Does a Treadmill Work?
Treadmill running is far much easier because one does not experience resistance from the wind. To simulate conditions similar to those of running conditions outside, inclining the treadmill at a 1% degree will give you the feeling of outdoor running although it will feel harder compared to running on the treadmill which is at no incline.
For a starter, a 0% incline is recommended, and gradually, you can scale up to 1% degree for some easy-paced up runs. With time you can add the extent of the incline so that you can include a variety of runs in your exercise as well as hill workouts.
Calorie Burn Based on Workout Intensity
When Running at High Speed
When running on a treadmill for about 20 minutes, all your major muscles will be engaged, thus building cardiovascular endurance and at the same time, your lungs get challenged. If the treadmill’s speed is one that will make you run, this will definitely increase the number of calories you burn.
For instance, in a case where you are running on a treadmill for 20 minutes at a speed of 6mph, you will burn 246 calories. For you to burn 310 calories, you will have to be running at a speed of 7.5mph. This will apply only when you have a weight of 155 pounds. If your weight is more or less than 155 pounds, the number of calories you burn will be less.
When Taking a Brisk Walk
Walking on a treadmill will burn fewer calories compared to running. Walking briskly can help you burn many calories especially when running is not suitable for your fitness level. Holding onto the machine reduces the activation of your muscles as well as the subsequent burning of the calories, and so you should avoid it.
Basically, when walking on the treadmill at a speed of 3.5 mph, you are likely to burn approximately 99 calories within 20 minutes. This is the case for a person who weighs 155 pounds. If you walk at a speed of 4mph, then you will burn 11 calories.
Maximize Calorie Burn with Incline
Raise the Incline of the Treadmill
Inclining the treadmill will help you burn more calories compared to when you are walking on a level ground. Setting the treadmill at an incline helps to strengthen your lower body due to the resistance caused by walking uphill.
Most machines incline from 2 to 10 percent or fifteen percent grades at most. The amount of calories you burn are determined by the extent of inclination you choose.
So, How High Should the Incline of the Treadmill Go?
Some runners get quite ambitious by assuming that their workout is getting better when they are doing runs with the treadmill inclined to a great extent. Most of these hold on to the rails as if their life solely depends on them, yet the rails are only meant to help you to get on and off the treadmill safely.
As you are choosing the right incline, getting to an extent beyond of 7% incline is wrong. The treadmill could have the potential to extend more than that, but that is not enough reason to set the treadmills speed to the maximum. This is because it will certainly cause your back too much pain on your hips, your lower legs and your back. This could end up causing you injuries.
Running your entire distance on the treadmill which had been inclined has never been an appealing idea because it will make you prone to injuries.
Advanced Calorie Burning Techniques
Interval Training
This is an excellent and efficient way to burn calories. The American Council of Exercise interval training, compared to the traditional cardio, has the potential to burn more calories since it utilizes both the anaerobic energy system as well as the aerobic energy system.
Interval training consists of short bursts of excessive exercise after which you are required to have a recovery period. The intervals can last for 30 to 120 minutes in which you will run and alternate it with brisk walks. Depending on your level of fitness, there is a possibility of changing the intensity and duration to suit you.
Basically, a 20 minutes interval workout with the treadmill, a 5minutes warm up and all-out runs for a minute and one-minute walks will work for you. You can then have a recovery period of five minutes.
How to Boost Your Calorie Burn
To increase the number of calories, you burn you should stand straight. Do not hold the railings unless it is necessary. If in your gym there is a step mill you can opt to use it other than using a stepper or a stair-climber. With the step mill, your legs will only need to make little movements. There is a reason why a step mill is always open and available and it is because it’s hard to use compared to the treadmill. The best thing is that it is always worth the weight.
Exercise Recommendations
Recommendations for Exercise
To meet your health recommendations for exercise, you need to have a session of 20 minutes on the treadmill every day with the run or jogs. Having 150 minutes of exercise every week with moderate intensity will improve your health. The moderate exercises are such as walks. You can also choose to have a vigorous intensity exercise like running.
Having a 20 minutes walk every day, you will end up having 140 minutes every week. Increase your intensity and you will certainly accrue the benefits of your hard work. It is advisable to have a warm up before starting your work out. You can as well adjust your speed if the workout seems easy for you.
