Walking or jogging on a treadmill can burn enough calories to lose weight.
Digital Vision./Digital Vision/Getty Images
Buying a treadmill and assembling it in your home won't automatically cause your excess fat to fall off your body. Having access to this exercise machine, however, provides the equipment for you to burn calories and lose some weight. Using a treadmill for your weight-loss workout has several advantages, and the simple act of walking or jogging can help you steady step into a new, fit physique.
Slow and Steady Wins the Race
Even if you're dedicated to exercise, weight loss isn't something you'll experience overnight. Shedding pounds is a slow process; if you do everything right, you're likely to lose a pound or two per week. Attaining this goal is dependent on your ability to attain a caloric deficit by burning a higher amount of calories than you consume. Consuming a low-calorie diet contributes to successfully reaching a caloric deficit, but walking or jogging on a treadmill also plays a role.
Walk or Run Toward Weight Loss
Don't expect to see weight-loss results if you use the treadmill only sporadically or for just a few minutes at a time. In general, you must spend considerable time on the machine every week if you wish to lose weight. If you walk briskly on the treadmill, your weekly exercise goal should be 300 minutes. If you jog, a goal of 150 minutes is suitable. The time difference is due to the different rate at which you burn calories while walking versus jogging. A 180-pound person burns 207 calories during a 30-minute walk at 3.5 mph, but 432 calories during a 30-minute jog at 6 mph.
Regardless of the amount of time you devote to walking or jogging on your treadmill, taking the proper approach allows you to maximize your caloric burn. Many people hold the handles of the machine while exercising and, upon getting fatigued, begin to lean on the handles. Doing so drastically reduces your calorie burn, as you're no longer supporting your entire body weight. An article in "Shape" magazine reports that leaning on the handles can cut your caloric burn by 20 to 40 percent.
Perks of a Treadmill
Running on a treadmill might not provide the fresh air that you experience running outdoors, but burning calories on a treadmill is advantageous for several reasons. Although losing the wind resistance you experience outdoors slightly decreases your caloric burn, you can easily make up for this loss by increasing the incline of your treadmill. With every degree of incline you add, you burn more calories. Many treadmills provide caloric burn data, but those in which you input your weight are more accurate.