You likely already know that to lose weight you have to burn more calories than you consume. That’s easier said than done in most cases, however. Of course, you’re going to have to cut calories from your meal plan to create a deficit, but exercise should also be a big part of your lifestyle.
A treadmill is a versatile piece of equipment that you can use at the gym or buy for your own home. Whether you opt for a Finether, PrestigeSports or Branx model, you can really get a lot of benefit for your weight loss goals from using a treadmill on a regular basis. Of course, it’s always important to talk to your doctor before starting a new weight loss regimen. Here’s everything you need to know about adding a treadmill to your plan.
Calories Burned Using a Treadmill
To get an accurate calorie count while using your treadmill, it’s important to input your weight into the machine and don’t use the handrails. This will give you a pretty close estimate to the number of calories you burn using your machine. Going at 6 mph for 20 minutes will burn about 200 calories for the average person. Increasing your speed to 8 mph for 20 minutes will help you blast closer to 300 calories. Remember, to burn lose one pound of fat, you must burn off 3,500 calories. Divide that up over a week and you need to create a calorie deficit of 500 per day to lose one pound in a week. The BTM A7 electric treadmill is a great choice for helping you keep track.
Running or Walking?
The great thing about a treadmill is that it’s a viable weight loss option for beginners and more experienced exercisers. You can customise the speed and incline on your machine based on your goals and abilities. But, one question many people have is whether it’s better to run or walk on a treadmill.
Both are outstanding forms of exercise and either one can help you burn calories, improve your endurance, strengthen bones, and boost heart health. The biggest difference between walking and running is the number of calories burned.
Clearly, you’re going to burn more running than walking. However, if you want to commit the additional time, walking is still a great choice. If you’re looking to lose weight, experts suggest incorporating high intensity interval training into your routine. To do this, you can walk for a set amount of time, then jog or run for a shorter amount of time, going back and forth for the duration of your workout.
This is an effective way to burn fat and lose weight, especially in the belly. If you’re new to exercise, start out by walking, adding to your speed, time and incline as you go. If you’re more of an expert, mix and match your levels to continually challenge your body.
Using Your Treadmill Effectively
Obviously, the best way to reach your weight loss goals with a treadmill is to use it on a regular basis. Experts suggest getting at least 30 minutes of cardio most days of the week, though you may need to extend this time until you reach your goal weight. Running and walking on your treadmill are obvious ways to use it well. However, there are some other things you can do with your treadmill that help you create a diverse and effective weight loss plan.
Use it to do walking lunges, reverse mountain climbers. or walking planks. You can also hold dumbbells while you walk or run to increase your calorie burn and build lean muscle mass at the same time. The PrestigeSports XM PRO-III Elite treadmill is the perfect choice for customising your workouts and getting the most out of each one of them.
Lifestyle Choices to Combine with Your Treadmill Routine
While it’s certainly possible to lose weight with exercise alone, you should also pay attention to your other lifestyle choices to boost the benefits and stay healthy once you’ve reached your goal weight.
You will also need to stick to a healthy and calorie controlled meal plan that includes a variety of foods from each food group. Fiber is important as well since it digests slowly and helps keep you feeling full for longer. Good sources include fruits, vegetables and whole grains. Make sure you aren’t overdoing your portions and that your drinking lots of water. Dehydration can make you think you’re hungry when you’re actually just thirsty. Cooking your own meals, getting enough sleep and keeping a food and exercise journal can also help.
As you can see, adding a treadmill to your weight loss plan is a simple way to burn more calories and promote the healthy lifestyle you need to get to your goal. Whether you work out at the gym or your purchase a treadmill for your home, the trick to getting the most from it is to use it regularly and combine it with other healthy lifestyle choices. Once you’re in the habit, you’ll love the way you look and feel after a good sweat session on the treadmill.