Overview
This segment provides guidance on maximizing calorie burn during treadmill workouts by manipulating the incline, explaining the impact on energy expenditure, and offering practical tips.
Maximizing Calorie Burn on a Treadmill
- Raising the treadmill incline significantly increases calorie burn compared to walking on a flat surface.
- Most gym treadmills have a maximum incline of 15%, with some going up to 30%.
- Walking at a 15% incline doubles the calories burned versus walking flat; at 30%, calorie burn is quadrupled.
- Example: At 3 mph on a 15% incline, one burns approximately 600 calories per hour; at 30%, it could be around 1200 calories.
- Steeper inclines require greater physical fitness and are much harder to maintain at higher speeds.
Proper Technique for Inclined Walking
- Many people hold onto the treadmill, reducing the effectiveness and calorie burn of the workout.
- Holding on tightly while walking uphill is similar to getting pulled up, which lessens the workout's intensity.
- For optimal results, avoid bending elbows and pulling on the rails; light support is acceptable if necessary.
- Calorie counters on the machine become inaccurate when users hold the handles for support.
Heart Rate and Effort Considerations
- Heart rate is not the key factor for effective treadmill workouts; intensity and incline matter more.
- Example provided: Walking at 2.7 mph with a 15% incline still burns significant calories even if heart rate is moderate.
Recommendations / Advice
- For optimal fat and calorie burning, set the treadmill incline to at least 15% and maintain a pace you can sustain without excessive support.
- Do not rely solely on the treadmill’s calorie readout, especially if you use the handrails.