You go to the gym regularly but haven’t quite dared to try the treadmill yet. And yet this piece of equipment is a real asset in any fitness routine — it lets you walk or run indoors, making it easy to hit that 10,000 steps a day target. But can using a treadmill actually help you lose weight? Here’s everything you need to know.
What is a treadmill?
It is a piece of fitness equipment (much like a stationary bike or a rowing machine), commonly found in gyms, designed to replicate the natural motion of walking or running. Depending on the speed selected, you can walk or run on the spot, with the moving belt simulating the ground beneath you. It closely mimics the feel of exercising outdoors, since the resistance, incline and belt speed can all be adjusted. Most modern treadmills also feature a control console, allowing users to track their performance (distance covered, heart rate, average speed, calories burned).
Can you lose weight using a treadmill?
Cardio activities, including those performed indoors on gym equipment, can help you get back in shape and lose weight. That said, a few conditions need to be met:
- if you use the treadmill to practise walking, the pace needs to be brisk (at least 5 to 10 km/h);
- endurance sessions should be long enough, as the body only starts drawing on its fat reserves after around 45 minutes of physical exercise;
- treadmill workouts should be consistent (at least 2–3 times per week).
It is worth noting that running outdoors is generally more effective than running on a treadmill, when your goal is to lose weight and/or build muscle. This is because “real” running requires a physical propulsion effort, which is not the case on a treadmill, where the belt itself generates the forward motion. It is therefore fair to say that running outside burns slightly more calories.
What treadmill programme should you follow to ensure weight loss?
It is difficult to prescribe a single programme that works for everyone. It all depends on your current fitness level, how much weight you want to lose, how quickly you want to lose it, and your metabolism.
That said, interval training — also known as HIIT — delivers strong results, both in terms of weight loss and building endurance. Here is a 4-week treadmill interval programme, with two sessions per week. Plan to start and finish each session with 10 minutes of brisk walking.
Week one:
- Session no1: alternate 1 minute of running with 1 minute of walking, for 20 minutes.
- Session no2: alternate 1 min 15 sec of running with 45 seconds of walking, for 20 minutes.
Week two:
- Session no1: alternate 1 minute of running at a 5% incline with 1 minute of walking at no incline, for 25 minutes.
- Session no2: alternate 1 min 15 sec of running at a 5% incline with 45 seconds of walking at no incline, for 25 minutes.
Week three:
- Session no1: alternate 1 minute of running with 1 minute of walking, for 25 minutes, at a 5% incline throughout.
- Session no2: alternate 1 min 15 sec of running with 45 seconds of walking, for 25 minutes, at a 5% incline throughout.
Week four:
- Session no1: alternate 1 min 30 sec of running at a 5% incline with 30 seconds of walking at no incline, for 25 minutes.
- Session no2: alternate 1 min 30 sec of running at a 5% incline with 30 seconds of walking at no incline, for 30 minutes.
This programme can be extended beyond one month, by gradually increasing the number of sessions, the duration of each workout and the treadmill incline. You can also add one long brisk-walking session each week, lasting around an hour. The key: consistency! Finally, to stay on track, consider keeping a training journal with all the details of your sessions and progress — a great way to keep yourself motivated!
To make sure the treadmill truly delivers results, it is important to combine exercise with mindful eating habits. Because no amount of running will make a difference if you undo your efforts at the dinner table. Eat a varied, balanced diet, making sure to include all the essential nutrients: lean proteins, fruits and vegetables, and complex carbohydrates with a low glycaemic index. If your diet is healthy and balanced, and you cut back on ready meals, sugary foods, alcohol and the like, you should soon start to see the treadmill’s effects on your figure and overall shape.