The treadmill to lose weight: is it really effective?
We often hear that to lose weight, you have to run. But at the beginning of the cold season, we do not necessarily want to practice running outdoors. Also, the treadmill seems a good solution. But by the way, is running on a treadmill really effective for losing weight? Here is a file on the treadmill – to know everything about this fitness machine with growing success.
What is the treadmill?
The treadmill is a manual (treadmill) or electric device, which aims to reproduce the natural action of walking or running. It therefore allows you to walk or run on the spot, at a pace chosen by the user. It gives sensations almost similar to outdoor practice, minus the air resistance (unless the carpet is tiltable). Its advantage: it allows you to practice walking or running indoors, regardless of weather conditions. It is used in both the sports and medical fields, and its use can be useful for fitness, rehabilitation, weight loss or improving cardiovascular health.
The treadmill works using a very strong tread (or tread) (rubber or resistant fabric), driven or not by a motor. The device is also equipped with a cushioning system, to ensure good movement, without trauma. The treadmill also consists of an aluminum or alloy structure, with grab bars, and sometimes a programming console. The latter, depending on the model, allows the user to consult his performance – distance traveled, heartbeat, average speed, calories burned, or to indulge in a pre-recorded training program according to his objectives. The console also allows manual adjustment of the rolling speed, resistance and inclination of the carpet.
Why is the treadmill effective for losing weight?
Any endurance activity allows you to lose weight. But be careful, it must be practiced on sessions:
- Long, because the body begins to draw on its reserves only from 45 minutes of physical exercise,
- Regular, the goal is to develop a denser muscle mass, and therefore more voracious in calories.
Also, treadmill sessions all seem indicated in a weight loss program.
Small downside: some people argue that the treadmill is less effective in weight loss than outdoor running. At issue: propulsion. Where outdoor running involves propulsion by legwork – which requires physical effort – the treadmill creates this same propulsion, through rolling. The legs are only used to maintain stability. This mechanical difference would therefore have an effect on effort and consequently, on caloric loss. Running would therefore be more effective for weight loss when practiced outdoors.
Another precision: runningon a treadmill will undoubtedly allow you to refine yourself. On the other hand, it is impossible to know precisely which areas of the body will be impacted by this thinning. What for? Simply because localized fat loss is impossible, as demonstrated by numerous scientific studies(1). Treadmill running particularly solicits the lower limbs and abdominal strap, but the loss of fat mass at this level is not systematic and you could very well lose in the arms or buttocks. However, the assiduous practice of running on the treadmill leads to a refinement of the silhouette and a significant muscle strengthening.
Is the treadmill the most effective sport to lose weight?
When it comes to endurance sports, it’s hard to say which sport is the most effective for weight losstag. As with all sports, it all depends on the intensity, duration and frequency with which you practice the treadmill.
On average, running or the treadmill allow you to lose between 800 and 1000 kcal/h, according to a study by L’Équipe magazine, conducted in 2017 (2)tag. She is followed by:
- Cross-country skiing (500 to 1100 kcal/h)
- Cycling or spinning (500 to 100 kcal/h)
- Rollerblading or skating (600 to 1000 kcal/h)
- Rowing or rowing (600 to 1000 kcal/h)
- Combat sports such as judo or boxing (600 to 1000 kcal/h)
Then come squash (600-900 kcal/h), swimming(600-900 kcal/h) and skipping rope (700-900kcal/h). TheElliptical trainer , which combines running and cycling movements, induces a slightly lower calorie loss (500-800 kcal/h), but its fun side makes it very popular and perhaps more accessible than the treadmill.
Which “treadmill” program to adopt to lose weight?
1- Find the program that suits you
Finding the program that’s right for you depends on how much time you can devote to the treadmill, your level (beginner or seasoned runner) and how quickly you want to lose weight. Nevertheless, the split remains the best way to lose weight effectively and quickly. For example, you can adopta 4-week program, with 2 weekly sessions , as follows.
Always start your sessions with a warm-up of 10 minutes of walking, and end them with 5 minutes of walking, to catch your breath.
Week 1:
- First session: alternate 1 minute of running and 1 minute of walking, over 20 minutes.
- Second session: alternate 1min15 of running and 45 seconds of walking, over 20 minutes.
Week 2:
- First session: alternate 1 minute of running and 1 minute of walking, over 25 minutes, with if possible an inclination of the treadmill of 5%.
- Second session: alternate 1min15 of running and 45 seconds of walking, over 25 minutes, with if possible an inclination of the carpet of 5%.
Week 3:
- First session: alternate 30 seconds of running with a 5% inclination of the treadmill and 30 seconds of walking, without inclination, over 25 minutes.
- Second session: alternate 30 seconds of running with a 5% inclination of the mat and 30 seconds of walking, without inclination, over 30 minutes.
Week 4:
- First session: alternate 1min30 of running with a 5% inclination of the mat and 30 seconds of walking, without inclination, over 25 minutes.
- Second session: alternate 1min30 of running with a 5% inclination of the treadmill and 30 seconds of walking, without inclination, over 30 minutes.
This program will not only allow you to lose calories during interval running on the treadmill, but also after exercise, thanks to the afterburn effect. There are, of course, other treadmill running programs available on the internet. You can also seek advice from a sports coach, if you regularly go to a gym. He will be able to advise you according to your physical condition and your goals.
2- Food
Of course, the practice of the treadmill aimed at slimming must be accompanied by a varied, balanced and moderate diet. Indeed, for effective weight loss, sports practice must be accompanied by controlled food hygiene. It is not about eating less, but about eating better, without nutritional imbalance. Your food bowl must include proteins, lipids and carbohydrates and must give pride of place to fruits and vegetables. If you sufficiently balance your diet, by prohibiting poor quality foods (prepared meals, sweets, alcohol), you should quickly notice a difference in your figure… and on your scales.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.