The Best Running Pace for Weight Loss

5 Treadmill Hacks That Can Help Shave More Pounds

If you’re trying to lose weight but you run at the same speed and incline every time you hit the treadmill, you can run right into a rut—which is a) boring and b) lacking in calorie-torching power.

The good news: Jogging on the dreadmill can go from a tedious trek to a quick fat-burning sesh. Use these strategies the next time you hit the hamster wheel in the pursuit of dropping pounds.

1. Mix It Up
Exercise’s role in weight loss may seem easy: To lose weight, you need to burn more calories, says Janet Hamilton, C.S.C.S., an exercise physiologist at Running Strong in Atlanta, GA. You can do that by upping your intensity or your duration. The problem is that if you work too close to your maximum heart rate, you might tire out too quickly. But if you run slow and steady you’ll have to go a long time to see results.

The happy medium is variety, says Hamilton. On some days, take your usual 20 to 30 minutes a little bit faster. On other days, go longer and slower—for about an hour or so.

2. Master Your Speed
Intervals—or short bursts of sprinting sprinkled throughout a workout—are one of the easiest ways to cut time off your workout (score!) and inches off your waist. In fact, a study in Medicine {amp}amp; Science in Sports {amp}amp; Exercise found that ladies who ran hard for two minutes (then slowed down for three minutes) burned more cals the day after their workout than those who went the slow and steady route. What’s even better: They dropped four percent of their body fat in the coming weeks. The group who did low-intensity, steady workouts didn’t lose any.

Start with intervals in 1:2 or 1:1 ratios, says Hamilton. That means upping your speed for 30 to 60 seconds, then dropping it for the same amount of time or double that. Choose a speed that’s an effort you could hold for between two and five minutes, says Hamilton. You want to feel invigorated, not exhausted. You can build up to higher intensities, but how hard to go all depends on your experience—so first check out where you fall with this new treadmill workout you have to try.

3. Do Hills the Smart Way
Up your incline, up your calorie burn—it sounds simple. Unfortunately, running or walking on a steep incline can be hard on your body. “Most people instinctively know that, but when we get on the treadmill, we lose that common sense, crank up the incline, and hold on for dear life,” says Hamilton.

Instead of setting the incline and forgetting it, pretend you’re outside, says Hamilton. Learn to go up a hill at the same effort you’re going at a flat road. That might mean dropping your speed a little, but “this is an opportunity to build strength in your hips and legs, working them a little harder.”

You can also try incline intervals, she says. Crank the incline up between 2 and 4 percent for one to two minutes, let your speed drop 0.1 or 0.2, then bring your incline back down to 0 for that same amount of time and repeat.

Once you’ve mastered maintaining your effort on a hill, work to maintain speed.

4. Some Days, Just Keep Going
We’ve all had those miraculous days where 5 miles feels like two. “Just doing a longer workout will burn about 50 percent more calories,” says Hamilton. Instead of running for 30 minutes, going for 45 increases your duration and calorie burn by 50 percent. While this isn’t a good everyday technique (hello, boredom and plateaus), switching up your routine with some longer runs is a great way to up your calorie burn without a ton of effort.

5. Don’t Ditch Other Workouts
Research published in The Journal of Applied Physiology suggests that the best way to lose weight isn’t doing the same routine over and over again. Finding the perfect mix of resistance training, intervals, endurance, and stretching will help you meet your goal faster. 

Cassie ShortsleeveFreelance WriterCassie Shortsleeve is a skilled freelance writer and editor with almost a decade of experience reporting on all things health, fitness, and travel.

About the Author

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.

Burning 500 Calories

Your treadmill speed and your body weight determine the amount of time it will take you to burn 500 calories on a treadmill. For example, a 155-pound woman can burn about 501 calories walking for 90 minutes at a pace of 4 miles per hour (167 calories in 30 minutes).

If the same 155-pound woman boosts her treadmill speed up to 5 mph and jogs instead of walks, she can burn about 596 calories per hour, and if she blasts her speed up to 6 mph she can burn about 744 calories in an hour.

Deciphering Treadmill Speeds

Treadmill running speeds start at 5.0 and go up to 12.0. With the incline set at zero, a speed of 5.0 is equivalent to a pace of 12 minutes per mile. At a speed of 6.0, you’re running a 10-minute mile, and at a speed of 9.

Optimum Zone for Burning Fat

Let’s first understand what is the condition under which a body can lose fat.

Body has three source of energies

  1. Glucose (generated from the food that you had last and not yet converted to fat)
  2. Fat
  3. Muscle

When you start doing any exercise — the first source from where energy is extracted is Glucose.

After 15–20 minutes of medium intensity exercise — your body have two options to switch —

Fat or Muscle.

Now depending upon whether your Heart Rate (HR) is in Fat Burning zone or in Muscle Burning zone — you will end up loosing the Fat or the Muscle.

Now, how do you determine the Fat Burning HR zone for…

ExRx suggests that, for a fat burn running speed, you stay within 55, 65 and as high as 90 percent of your maximum heart rate. As you run, focus on setting your pace fast enough to get your heart rate up into this zone for at least 30 minutes and up to 60 minutes per training session.

Read more:The Truth About Running for Weight Loss

While a steady pace burns calories, your running speed and how much you weigh makes a significant difference in the total number of calories burned. An easy 30-minute jog burns 180 calories if you weigh 125 pounds and 266 calories at 185 pounds, according to Harvard Health Publishing.

Pick up the pace to a 6 mph run, and you’ll burn between 300 and 444 calories in 30 minutes. Runners who can maintain a 10 mph pace burn between 495 and 733 for that same half-hour run. Changing your running speed can make a difference in the amount of calories burned and weight lost per week.

Treadmill programming perpetuates the myth of the fat-burning zone. Many treadmills still display a graph with ideal heart rate zones for fat-burning for different age groups. The idea is based on the fact that, during lower-intensity exercise (heart rate between 55 and 65 of max HR), the body burns a larger percentage of fat for fuel. During higher intensity exercise, the body burns more glycogen for fuel.

Although that sounds like taking it easy is the best way to burn fat, there’s one problem: working out at a lower intensity burns fewer total calories. When you’re trying to burn fat, you want to burn as many calories as possible, no matter whether they’re coming from fat or glycogen.

Gauging Intensity

So, to burn the most fat, you want to run as fast as you can. How fast that is will depend on how fit you are and whether you have set the treadmill at an incline. The best way to gauge intensity and set the right speed is to track your heart rate wearing a heart rate monitor, and keep your heart rate at or above 75 percent of your max HR.

How long does it take to lose belly fat on a treadmill?

Here is however you ought to walk on a treadmill. Walking on a treadmill is one in every of the foremost effective ways in which to melt off and increase the number of calories burned. it’s a perfect vigorous-intensity cardiopulmonary exercise for healthy adults since it gets your heart pumping, which may scale back your risk of upset.

More in Walking. Treadmill walking could be a good way to burn additional calories day after day to assist you to melt off. Aim to burn three hundred additional calories per day with cardio exercise like brisk walking. this can be concerning hr per day of mode…

Walking and jogging never help you to lose weight and fat. First of all clear your all misconception about weight loss and fat loss. What do you want to lose weight or fat..??.

I think you want to lose fat. But people always measure their weights they never measure their body fat %. So decide first what do you want because weight loss never healthy for body.

And walking and jogging never helps you to lose fat, because its a cardiovascular activity which only train your heart.

My suggestion for you join gym and do weight training which actually helps you to lose fat.

For more detail you can ask…

Your resting heart is an effective measure of your current physical condition. To measure your resting heart rate, take your heart rate soon after waking over the course of three to four days. Feel your radial or carotid pulse for one minute and count the number of beats.

Read more:Running Schedule for Weight Loss

Your maximum heart rate represents the most times that your heart can beat in a minute before health-related problems can occur. To calculate your maximum heart rate, subtract your age from 220, says Mayo Clinic.

As you exercise, monitor your heart using a heart rate monitor. You can buy a strapless monitor to wear during your runs. If your heart rate approaches your maximum, slow down or stop entirely and let your heart rate return to its resting rate before continuing.

A treadmill is just an expensive way to walk.

Walking uses roughly 300 calories an hour for most people — but this varies with the speed and with the weight of the person. It makes no odds whether that is walking on a treadmill or walking anywhere.

Exercise is not, repeat, not an efficient way to “lose weight”. It is absolutelyvital to your health — but will not lose body-fat at any great rate. It is very important for health — especially as the calf muscles take a lot of strain off the heart as they “pump” blood from the distant legs back up to the heart.

Why do I make the claim that exercis…

Your maximum heart rate is a general estimation of how high you can safely raise your heart rate during exercise. Theoretically, when you reach this number, you are burning as many calories as possible.

Your speed will also be determined by your training method. If you plan to run on the treadmill for 30 minutes without stopping, you’ll need to set the speed at a pace that you can maintain for the duration of your workout.

Your other option is to do intervals in which you run as fast as you can for a brief period of time, then slow your pace to recover for about the same amount of time. You continue to alternate between periods of intense effort with periods of recovery.

This type of training can help you burn more calories in less time, and it increases your energy expenditure post-workout so you keep burning calories after you’ve completed your run.

It depends on your level of fitness. The treadmill is a cardio machine and therefore what it does is make your metabolism speed up your heart rate will increase as you increase speeds and if you are a beginner you will reach 150 beats per minute very quickly. This is when your heart and lungs are working hard and therefore consuming more calories the longer you keep this rate up he more the fat burn. I started running four years ago and run 10k most days now but it’s getting harder for me to get to the 150 beats per minute as my heart and lungs have grown stronger so I need to run now a lot…

If you eat too many calories, all your hard work exercising goes down the drain — regardless of your treadmill speed. Most overweight women who exercise regularly need between 1,200 and 1,600 calories per day for successful weight loss, according to the U.S.

Department of Health and Human Services. If you feel hungry eating 1,200 calories per day, try boosting your intake to 1,400 or 1,600 calories, and if you’re not losing weight eating 1,600 calories, try a 1,200-calorie plan.

Weight-Loss Basics

To lose weight safely and effectively and give yourself the greatest chance at keeping lost weight off, aim to lose no more than 1 to 2 pounds per week, recommends the Academy of Nutrition and Dietetics.

Let’s say you want to shoot for 2 pounds per week: You could burn an additional 1,000 calories per day exercising, reduce your energy intake by 1,000 calories per day or better yet — combine these two methods.

Although your calorie intake is most important for successful weight loss, working out on a treadmill regularly will help keep your weight off long term. According to the U.S. Department of Health and Human Services, exercising 60 to 90 minutes per day can help prevent gradual weight gain and keep lost weight off for good.

Your ideal treadmill speed for weight loss is one you can stick with day after day. If that means walking at a brisk pace of 4 mph, stick with that pace and gradually increase your speed as your endurance improves.

Even if using a treadmill is your only means of exercise, you can still change up your workouts to prevent boredom and muscle staleness. Alternate between power walking, walking up a steep incline, jogging slowly for at least 60 minutes, fast running for 30 minutes or interval training — alternating sprinting with slow jogging.

Modify Your Runs

There are many ways to run to elevate your heart rate into the fat-burning zone. One way is to find a steady pace that gets your heart rate into this zone. Another way is to include inclines, or hills, and sprints followed by steadier, slower jogging. On a straight-away perform high-intensity interval training, or HIIT.

The American Council on Exercise Fitness says that interval training produces EPOC — excess post-exercise oxygen consumption — which is the phenomenon responsible for burning more calories after you’ve finished working out.

Performing intervals is one of the most effective ways to run to lose weight. For a HIIT run, simply race all-out for 30 seconds to a minute and then slow down to an easy jog for two minutes. Repeat the pace for up to 20 minutes.

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