Many gym goers do not use treadmills to their full potential, even though they are very popular and versatile exercise equipment. Did you know, for example, that it is to create the right treadmill rate can be a total game-changer when it comes to burning calories? We chatted with experts who reveal the best treadmill for weight loss and how the treadmill can be a great calorie burner.
“The treadmill is one of the best machines for increasing calorie expenditure in a controlled environment,” explains Sarah Pope, CPT on Life Clarendon. “It is also one of many cardiovascular machines that provide a wealth of information to the user.”
Dr Milica McDowella doctor in physical therapy, certified exercise physiologist and VP for operations at Time happensadds, “The treadmill is a useful tool for weight loss. You can see how far you went on your walk/jog/run and use that data to measure how your fitness is changing.”
Now let’s explore the perfect pace you should aim for on the treadmill to maximize your calorie burn and reach your goals quickly.
The best treadmill for weight loss
For optimal results, the best way to burn calories is to walk faster and cover your distance faster. The more intensely you exercise, the higher the calorie burn – and it will continue to work even after you get off the treadmill.
“Pace relates to [the health benefits] you’ll get after exercise,” McDowell explains. “If you’re exercising at >70% of your maximum heart rate, we’d expect to see cardiovascular conditioning. If you’re training at 50% to 70% of your maximum heart rate, that’s the best place for body composition changes. This is because the lower intensity exercises burn fat rather than carbohydrates as your exercise fuel.”
If your goal is to lose weight, McDowell says it’s common for most individuals to walk less than 4 mph, jog less than 5 mph, and run about 6 mph.
That said, it’s important to note that speed selection is not a “one-size-fits-all” approach; it’s more about maintaining a safe heart rate when you exercise.
A VO2 Max test, for example, is beneficial in finding the ideal training zones that will help you achieve your training goals and burn calories most efficiently. It will also alert you to any weaknesses in the cardiovascular system.
“The V02 Max test measures how much oxygen your body uses during exercise (which is usually performed on a treadmill) over a certain amount of time,” says Pope. “Each person’s training zone for optimal weight loss is based on how much energy comes from carbohydrates and/or fats during exercise. This is an important resource as it helps design an effective and safe program.”
If a VO2 Max test interests you so you can optimize your weight loss workouts, talk to your personal trainer or a fitness professional.
When it comes down to it, it’s important to pay attention to the correct training zone that uses your heart rate in any training program. It helps you safely and accurately identify the speed you should be maintaining. “Monitoring your heart rate would be a more accurate protocol to follow compared to choosing a rate that you may or may not be able to withstand,” Pope emphasizes.
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Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness and self-care topics to readers. Read more about Alexa
