Is Treadmill Good for Weight Loss?

There are a variety of exercises that can help promote weight loss, but not all exercises have an equal effect.  Treadmill is a popular piece of exercise equipment commonly found in gyms and homes and many people use it as part of their weight loss regimen. They believe that consistent use of treadmill will burn calories and ultimately lead to shedding unwanted pounds.

Related article: what are the best weight loss exercises?!

Treadmill workouts offer a convenient and controlled environment to engage in cardiovascular exercise, which is essential for burning calories and shedding unwanted pounds. By incorporating intervals, changing inclines, and adjusting speeds, you can create a varied and challenging workout that keeps your body guessing and promotes weight loss.

However, the effectiveness of treadmills for weight loss depends on various factors, such as the user’s diet, exercise routine, and overall lifestyle habits. In this context, it is important to examine the benefits and limitations of using a treadmill for weight loss, in order to determine whether it is a viable option for achieving one’s fitness goals.

If you’re new to treadmill workouts and want to use them to help you lose weight, it’s important to start slowly and gradually increase the intensity and duration of your workouts.

In this article of Elegant Hoopoe, we will explore the various ways in which treadmill can aid in weight loss, benefits of treadmill workouts for weight loss, how to maximize weight loss results on a treadmill and more. So if you’re looking for a approach to weight loss, continue reading to discover how a treadmill can help you achieve your weight loss goals.

How to Use the Treadmill to lose weight?

Treadmill workouts are a popular form of exercise for weight loss. Using it  regularly can help you burn calories. Creating a calorie deficit can lead to weight loss. But, there are certain things you should know before starting a treadmill workout routine.

Firstly, set realistic goals and expectations for your weight loss journey. Determine how long you want to workout and what intensity level you want to reach. 20-30 minutes at a moderate pace is a good starting point. Lose 1-2 pounds per week through a combination of exercise alongside a personalized diet plan.

Next, vary your treadmill workouts to challenge your body and prevent boredom. Begin your workout with a 5-10 minute warm-up at a moderate pace, such as a brisk walk or slow jog. Once you’re warmed up, increase the speed or incline of the treadmill gradually to reach your desired intensity level.

As you become more comfortable with treadmill workouts, consider incorporating intervals to increase the intensity and calorie burn of your workouts. Incorporating intervals of high-intensity running or incline walking can increase the intensity of your workout and burn more calories.

Additionally, maintain proper form and technique when using a treadmill. This can help prevent injuries and ensure that you are getting the most out of your workout.

End your workout with a 5-10 minute cool down at a moderate pace, gradually reducing the speed and incline of the treadmill. After your cool down, perform some stretches to help prevent injury and promote muscle recovery.

Lastly, remember that weight loss is not solely dependent on exercise, and a healthy and balanced diet is equally important. By keeping these factors in mind and consistently incorporating treadmill workouts into your weight loss regimen, you can achieve your fitness goals and improve your overall health.

The Benefits of Treadmill Workouts for Weight Loss

Treadmill workouts can offer numerous benefits for weight loss, including:

• Burns calories: These workouts can help you burn a significant amount of calories, depending on the intensity and duration of your workout. If you Burn more calories than you consume, it can create a calorie deficit that resulting to weight loss
• Highly Customizable: It allowing you to adjust the speed, incline, and duration of your workout to suit your fitness level and weight loss goals.
• Convenient: Treadmills are easily accessible and can be used easily in home or at a gym. This can save time and money compared to other forms of exercise that require specialized equipment or facilities.
• Low impact: If you have joint pain or injuries, treadmill workouts are great option because they are low-impact. The cushioned surface of the treadmill can also help reduce the impact on your joints.
• Can improve cardiovascular health: Additionally, Consistent treadmill workouts can reduce your risk of heart disease and other health problems.
• Reduces stress: Exercise, including treadmill workouts, has been shown to reduce stress levels and improve mood. This can help prevent overeating due to stress and improve overall mental health.

Walking or running on a treadmill is one of the most convenient ways to increase metabolism and to lose some weight especially after each person goes through phases like pregnancy and menopause. In fact, walking or running in a moderate pace is recommended to most women for losing weight after menopause.

If you incorporate treadmill workouts into your weight loss regimen, you can experience these benefits and achieve your fitness goals in a safe and effective way.

Suggested article: What are the best cardio exercises? Here’s a list of the most effective workouts you can try to lose more pounds.

How to Maximize Weight Loss Results on a Treadmill

Remember these tips to your weight loss results and improve your overall health, If you are using a treadmill for weight loss.

Vary your workouts

Incorporate interval training into your treadmill workouts by alternating between periods of high intensity (such as running at a fast pace or increasing the incline) and periods of lower intensity (such as walking or jogging). This can help you burn more calories and prevent boredom.

Increase the incline

Walking or running on an incline can help you burn more calories and engage different muscles compared to working out on a flat surface.

Incorporate strength training

Add strength training exercises (such as squats, lunges, or push-ups) into your treadmill workout routine. This can help build muscle, which can increase your metabolism and burn more calories even when you are not exercising.

Incorporate strength training

Add strength training exercises (such as squats, lunges, or push-ups) into your treadmill workout routine. This can help build muscle, which can increase your metabolism and burn more calories even when you are not exercising.

Stay hydrated

Drink plenty of water before, during, and after your treadmill workout to stay hydrated and maintain your energy levels.

Monitor your heart rate

Use a heart rate monitor to track your heart rate during your workout. This can help you stay in the target heart rate zone for weight loss, which is typically between 60-80% of your maximum heart rate.

Challenge yourself

Gradually increase the speed, incline, or duration of your treadmill workouts to challenge your body and prevent hitting a weight loss plateau.

Combine treadmill workouts with a healthy diet

Remember that weight loss is not solely dependent on exercise. A healthy and balanced diet is equally important for weight loss. Aim to consume a diet rich in whole foods, lean protein, and vegetables while limiting processed and high-calorie foods.

Treadmill vs. Outdoor Running: Which is Better for Weight Loss?

Both treadmill and outdoor running can be effective for weight loss, but each has its own advantages and disadvantages:

In treadmill running you are able to control speed, incline, and other variables such as temperature and humidity, therefore customize your workout to your fitness level and weight loss goals. Additionally, it is typically lower impact than outdoor running, thus it can be beneficial for those with joint pain or injuries.

On the other hand, outdoor running is more natural form of exercise that can engage different muscles compared to treadmill running. It can also provide a change of scenery and fresh air, which can make your workout more enjoyable and motivating. However, it is subject to weather conditions and uneven terrain, which can make it more challenging and increase the risk of injury.

Finally, the best option between these two may depends on personal preference, fitness level, individual factors such as joint health and access to outdoor spaces and access to equipment. Both of these exercises can be effective for weight loss when paired with a healthy diet and consistent exercise routine. It’s important to listen to your body and choose the option that feels most comfortable and sustainable for you.

Treadmill or Running outside?

The table below shows the differences between running on the treadmill and outside.

Treadmill Walking vs. Treadmill Running

Both treadmill walking and running can be effective for weight loss, but running typically burns more calories per unit of time than walking.

Read more: How much should you walk? Here is a full guide on how much should each individual walk based on their body mass index. Walking plan according to BMI.

Running is a higher-intensity exercise that requires more effort and engages more muscles, leading to a greater calorie burn. According to the American Council on Exercise, a 150-pound person can burn about 100 calories per mile of walking, while running at a 10-minute-per-mile pace can burn about 110 calories per mile.

However, running can be more challenging and potentially harder on the joints compared to walking, especially for those who are new to exercise or have existing injuries. Walking on treadmill to lose weight is a lower-impact exercise that can still provide a significant calorie burn when done consistently over time.

Ultimately, the best option for weight loss depends on personal preference, fitness level, and any physical limitations. It’s important to choose an exercise that you enjoy and can do consistently over time to see the best weight loss results. Additionally, incorporating strength training exercises can help build muscle and increase metabolism, leading to more effective weight loss.

Table2

Interval trainings on treadmill

Incorporating intervals into your treadmill workouts can be an effective way to boost weight loss result, help you burn more calories and improve your cardiovascular fitness, leading to more effective weight loss results. Interval training involves alternating between periods of high-intensity exercise and periods of lower intensity or rest. Here’s how to incorporate intervals into your treadmill workouts:

• Warm up: Begin with a 5-10 minute warm-up at a moderate pace, such as a brisk walk or slow jog.
• Increase intensity: Increase the speed or incline of the treadmill for 1-2 minutes to reach a high-intensity level, such as a sprint or uphill run.
• Recover: Reduce the speed or incline for 1-2 minutes to a lower intensity level, such as a walk or slow jog.
• Repeat: Repeat the high-intensity and recovery periods for a total of 10-20 minutes, depending on your fitness level.
• Cool down: End your workout with a 5-10 minute cool down at a moderate pace.

Intervals can be customized to your fitness level and weight loss goals. For example, you can increase the duration or frequency of the high-intensity periods, or vary the incline to target different muscle groups. As always, it’s important to listen to your body and gradually increase the intensity of your workouts to avoid injury.

Best workouts to lose weight on the treadmill

There are lots of workouts you can do on the treadmill and each one has its’ own advantages and can help you burn more calories. Before starting your weight loss journey on the treadmill, you should know that some exercises are more demanding and they might not be the best options to go for in your early days. Here’s a beginner workout you can follow if you are a starter.

Beginner Plan:

• Duration: 20 minutes
• How often: 3-4 times a week
• How long: 3-4 weeks

Warmup and Cooldown heart rate: 55%-65% of your max heart rate

Heart rate during the workout: 65%-75% of your maximum heart rate.

How to do:

To warm up : 2 minutes, incline 0%, speed 1 mph. Add another 2 minutes at incline 0.5% and speed 1.5 mph

1th phase: duration 30 seconds, incline 1.5% and speed 2 mph
2th phase: duration 30 seconds, incline 1.5% and speed 2.5 mph
3th phase: duration 30 seconds, incline 1% and speed 3 mph
4th phase : duration 30 seconds, incline 0.5% and speed 3.5 mph
5th phase: duration 30 seconds, incline 0.5% and speed 4 mph
6th phase: duration 30 seconds, incline 0.5% and speed 3.5 mph
7th phase: duration 30 seconds, incline 1% and speed 3 mph
8th phase: duration 30 seconds, incline 1.5% and speed 2.5 mph
Repeat all the 8 phases. After that Cool down for two minutes,  incline 0.5%, speed 2.3 mph. Add another 2 minutes at incline 0% and speed 1.5 mph

For those who have been following a regular working out plan, intermediate workout is recommended.

intermediate workout

A 30 minutes workout session on this level is recommended. Each individual can do these exercises 4-5 time a week and repeat the plan for 4 or 5 weeks. During the warmup and cooldown the target heart rate is between 55 to 65 percent of the maximum heart rate and during the workout it is around 75 to 85 percent.

The exercise goes as follow:

Start warming up for two minutes, incline 1 percent with speed of 2mph. After that add another two minutes of incline at 1.5 percent with the speed of 3 mph.

1th phase: duration 30 seconds, incline 2.5% and speed 4 mph
2th phase: duration 30 seconds, incline 2.5% and speed 4.5 mph
3th phase: duration 30 seconds, incline 2% and speed 5 mph
4th phase: duration 30 seconds, incline 1.5% and speed 5.5 mph
5th phase: duration 30 seconds, incline 1.5% and speed 6 mph
6th phase: duration 30 seconds, incline 1.5% and speed 5.5 mph
7th phase: duration 30 seconds, incline 2% and speed 5 mph
8th phase: duration 30 seconds, incline 2.5% and speed 4.5 mph
repeat all the phases for 8 times and after that cooldown for two minutes at 1.5 incline with 3.8 mph speed. Add another two minutes with one percent incline and the speed of 2.5 mph.

The intermediate workout on the treadmill can significantly help your weight loss process. These exercises are pretty demanding and they will increase your metabolism and heart rate which in the long term can have drastic effects on your body fat percentage. However, you should know that the human body is very adaptive and after a while, your body does not burn as much calories as it used to by doing these exercises and you may be forced to move it up a notch and go for advanced workouts.

Advanced treadmill workout for weight loss

On this level, you should do the exercise for at least forty minutes and for 4 to 5 time a week. The target heart rate for warming up and cooling down is between 55 to 65 percent of the max rate while during the exercise it is between 80 to 90 percent! The advanced plan goes as follows:

Start by warming up for two minutes, incline of 2 percent and with the speed of 3.3 mph. After that add another two or three minutes at incline 2.5 percent with 4.9 mph.

1th phase: duration 30 seconds, incline 3.5% and speed 6.5 mph
2th phase: duration 30 seconds, incline 3.5% and speed 7 mph
3th phase: duration 30 seconds, incline 3% and speed 7.5 mph
4th phase: duration 30 seconds, incline 2.5% and speed 8 mph
5th phase: duration 30 seconds, incline 2.5% and speed 8.5 mph
6th phase: duration 30 seconds, incline 2.5% and speed 8 mph
7th phase: duration 30 seconds, incline 3% and speed 7.5 mph
8th phase: duration 30 seconds, incline 3.5% and speed 7 mph

Repeat all the phases of the exercise for 10 times for optimal results. When done, cooldown for two minutes at 2.5 incline and 5.6 mph speed. Do another two minutes at 1 percent incline and 3.8 mph.

How to maximize weight loss with treadmill through dieting

Remember, sustainable weight loss is achieved through a combination of healthy eating habits and regular exercise. While treadmill workouts can be a helpful tool for weight loss, it’s important to prioritize a healthy, balanced diet to see optimal results.

In addition to treadmill workouts that can be an effective way to burn calories and promote weight loss, diet and nutrition also play a crucial role in achieving your weight loss goals. Some tips for incorporating diet and nutrition into your treadmill workouts for weight loss include:

• Choose whole, nutrient-dense foods: Focus on foods like fruits, vegetables, lean proteins, and whole grains, because these foods are high in nutrients and low in calories. They can provide the energy and nutrients you needs and fuel your workouts and support weight loss.
• Monitor portion sizes: Even healthy foods can contribute to weight gain if consumed in excess. Use measuring cups or a food scale to ensure that you’re consuming appropriate portion sizes.Stay hydrated: Drink plenty of water before, during, and after your treadmill workouts to stay hydrated and support optimal performance.
• Consider timing your meals: Some people find it helpful to eat a small meal or snack before their treadmill workout to provide energy and fuel their workout. Additionally, consuming protein and carbohydrates after your workout can help support muscle recovery and promote weight loss.

Common mistakes while losing weight on treadmill

As we said treadmill workouts can be a great way to help you lose weight, but it’s important to avoid common mistakes that can hinder your progress. By avoiding these common mistakes and focusing on proper technique and varied workouts, you can maximize the benefits of treadmill workouts for weight loss. Some tips to help you avoid mistakes with treadmill workouts for weight loss include:

• Not varying your workouts: Doing the same workout every time can lead to a plateau in weight loss results. Mix up your workouts by incorporating intervals, changing the incline, or adjusting the speed.
• Holding onto the handrails: Holding onto the handrails while walking or running on the treadmill can decrease the intensity of your workout and also increase your risk of injury. Keep your arms moving naturally at your sides or use the treadmill’s incline or speed controls to adjust your workout intensity.
• Not setting a goal: Setting a specific goal can help keep you motivated and on track with your weight loss journey. Consider setting a goal for distance, time, or calories burned during each workout.
• Overestimating calorie burn: The number of calories burned during a workout depends and varies on factors such as weight, intensity level, and workout duration. You must use a heart rate monitor or other tracking device to get a more accurate estimate of your calorie burn.
• Ignoring proper form: Improper form can lead to injury and decrease the effectiveness of your workout. Keep your posture upright, engage your core muscles, and take short, quick steps while walking or running on the treadmill.

Concluding Remarks

A treadmill can be a highly effective tool for weight loss when used properly. Staying motivated and consistent with treadmill workouts can be challenging, but there are strategies you can use to help you stay on track with your weight loss goals.

Remember that weight loss is a multifaceted process that involves both exercise and proper nutrition. In order to maximize the benefits of treadmill workouts, pair them with a healthy and balanced diet that supports your weight loss goals. With dedication, consistency, and proper technique, a treadmill can be a valuable tool in your weight loss journey.

Some useful tips

• Set achievable goals for your treadmill workouts that are specific, measurable, and realistic to help you stay motivated and give you a sense of accomplishment as you reach each goal.
• Doing the same workout every day can be boring and lead to a plateau in weight loss results. Mix up your workouts by incorporating intervals, changing the incline, or adjusting the speed.
• Meanwhile, having a workout buddy can help keep you accountable and motivated. Consider joining a group fitness class or finding a friend to workout with on the treadmill.

Use a fitness tracking app or journal to track your progress and see how far you’ve come. This can help keep you motivated and inspire you to continue pushing yourself.Celebrate your progress and success by rewarding yourself with something that motivates you, such as a new workout outfit or a massage.

Incorporate treadmill workouts into your weekly routine and make it a habit. Consistency is key when it comes to weight loss, so aim to workout on the treadmill at the same time and day each week. By staying motivated and consistent with your treadmill workouts, you can achieve your weight loss goals and enjoy the many health benefits of regular exercise.