Most experts agree that an effective weight loss approach requires a combination of healthy eating and exercise. So if you’re overhauling your workout routine with weight loss in mind, it makes sense to make the most of your time in the gym.
Studies have actually looked into which cardio machines are best for weight loss. That’s a treadmill. But why, exactly, are treadmills so good? Here’s the deal.
meet an expert: Albert Matheny, RD, CSCS, Co-Founder soho strength lab.
What did the research find?
The research published in Journal of Sports Science and Medicine In 2021, researchers asked nine healthy people to use treadmills, elliptical machines, and rowing machines and measured fat oxidation, the process by which the body breaks down fat for energy. .
Researchers found that treadmill training resulted in higher fat oxidation rates compared to elliptical and rowing machines.
Why is the treadmill the most effective cardio machine for weight loss?
A lot of it has to do with how the treadmill works. “Your largest muscles are in your lower body, particularly your quadriceps and glutes,” says Albert Matheny, R.D., CSCS. soho strength lab. “The treadmill uses all of them.” When you use your body’s larger muscles, you tend to burn more calories in the process, he says.
Matheny also points out that because you use your own body weight on the treadmill, it can also improve bone density.
Check out one of them women’s health‘s Best under desk treadmills below:
What is the best treadmill training for weight loss?
Matheny points out that there are many ways to use a treadmill, but if you want to use them in combination, here are some suggestions:
- Run or walk for a longer period of time, such as 3 miles. (You can increase your speed and incline, or you can add more challenge.)
- Do intervals, such as alternating between a minute or two of sprinting and a minute of walking.
- Aim to reach your heart rate zone and maintain an elevated heart rate for at least 20 minutes
- Use hand weights for an extra challenge.
If I want to lose weight, should I switch to treadmill training?
The best training is the one you do consistently. Although you can burn a lot of calories on the treadmill, Matheny recommends using your arms with proper form. “You shouldn’t choose a slope or speed that’s too high that you can’t use your hands,” he says.
If you’ve never used a treadmill before, Matheny recommends starting slowly. “Just take your time and focus on what you’re doing,” he says. “Let’s walk without texting.”
And if you really want to maximize your results, Matheny recommends adding strength training to your fitness routine.
“If you want to really increase your metabolic rate at rest, you need to build muscle, and that requires strength training,” he says.
Colin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, and his work has appeared in Men’s Health, Women’s Health, Self, Glamour, and more. It is published. She has a master’s degree from American University, lives near the beach, and hopes to one day own a teacup pig and taco truck.
