How to Burn More Calories on the Treadmill

A treadmill can provide a great alternative to battling the outside elements when walking or running. A good treadmill offers variable speeds and inclines which can help you burn more calories. Read on for some tips on how to burn more calories on the treadmill.

Difficulty: Moderate

Instructions

Things You'll Need:

• Treadmill with adjustable speed and incline

How to Burn More Calories on the Treadmill

1. Determine your target heart rate (THR) and monitor your heart rate during exercise. Target heart rate is fairly simple to calculate. Subtract your age from 220. Multiply that number by 0.6 and 0.9. Exercise keeping your heart rate in that range.

2. Warm up on a level treadmill for five minutes by walking a slow pace. This will help warm the muscles up and prevent injuries.

3. Increase the speed and pace for ten minutes of brisk walking before adding an incline.

4. Increase the incline of the treadmill 1 percent. Before choosing to raise the incline higher, work up to maintaining the same pace and speed that you would on a level treadmill.

5. Maintain an upright position while on the treadmill. Even after increasing the incline of the treadmill keep shoulders over the hips and hips over the ankles.

6. Alternate 5 minutes of incline with 5 minutes of no incline to get a better work out.

7. Cool down for at least 5 minutes before ending the exercise. Level the treadmill back out and adjust the speed to your warm up speed.

8. Stretch your muscles after you cool down. Stretching is important because it helps to maintain range of motion and the integrity of the joints.

Tips & Warnings

• Start out with a small incline and work your way up over time.
• It is best to stretch at the end of a workout when the muscles are warm.
• Medications can effect your target heart rate. Discuss this with your physician.
• Avoid too much incline. Inclines 7 percent or more place harmful strain on back, hips and ankles.
• Always warm up before increasing the speed or incline of a treadmill to prevent injuries.
• Always cool down on the treadmill after a session to bring your heart rate back down and help your muscles to recover.

Resources

• Cardio Workouts in the Gym
• Hill Workouts for the Treadmill
• Target heart rate calculator

[donata]

on 9/10/2009 Your aritcle proves that you are very knowledgable about many topics. I know that your tips work because I do this when I go to the gym, and believe me...it does work! Thanks once again for sharing your knowledge with everyone. 5*****

[TerriR]

on 5/21/2009 The treadmill is such a boring place to be so anything that enhances, changes or makes it a little more interesting, as well as more effective, is something worth trying.

[edieness]

on 5/18/2009 Nice ideas an good tips on How to Burn More Calories on the Treadmill. 5*

[westernmom]

on 4/17/2009 Very good information on using a treadmill... now I just need to do it. Thanks for writing. 5*

[chrissyjohnson]

on 4/4/2009 Thanks for the information on How to Burn More Calories on the Treadmill! 5* rec