Treadmills are essentially a piece of cardio equipment aimed at maintaining heart health benefits. Nonetheless, that is not all it does. For most people, treadmill workouts are like the one-stop solution for losing weight with every step. This, combined with physical activity like different types of aerobic exercise, can make a difference like none other. However, it is essential to note that several factors need to be considered for burning calories when it comes to walking on treadmill for an hour
Five factors that affect how many calories are burned per hour
The first and foremost thing that affects the number of calories an individual burn is their age. When a person is young, they can move around freely, burning calories and body fat exponentially during workouts and complete rest.
As the person ages, their metabolism decreases and their ability to engage in intense workouts. This, in turn, naturally results in burning fewer calories compared to young ones.
Body weight is the next major contributor that aids in burning more and more calories. For example, imagine a person weighing approximately 180 pounds and someone who is 130 pounds. A person weighing 180 pounds will have more body fat to move around and, therefore, will burn more calories in an hour.
On the other hand, even if a person weighing 130 pounds spends the same amount of time walking on a treadmill, they are bound to burn fewer calories.
Speed and incline
Out of all the different types of workouts, going for walks at a brisk pace on a level surface for at least an hour is by far the most effective way to burn calories. However, owing to the busy lifestyle, spending time outdoors is not always possible. In such cases, walking on a treadmill can be of great help.
To take things up a notch, increasing the incline during the treadmill workout session can help in more weight loss. A steeper incline causes more exhaustion and an elevated heart rate. This, in turn, helps burn calories and lose weight fast.
However, it is essential to note that while walking on an incline, it is crucial to monitor the heart rate. Moreover, increasing the incline at a rate of 1% is always advisable, especially for beginners, to help build endurance without experiencing fatigue.
Like almost every other exercise equipment, treadmills too come with a safety handrail. Every time the treadmill is turned on, its walking belt starts to move abruptly below the feet, leading to a loss of balance. Due to this reason, the handrails are provided as a safety measure.
However, holding on to the bars while exercising can be a disadvantage as the calories you burn get reduced by almost 30%. Moreover, the effort needed to hold on to them can cause more exhaustion and strain the hand muscles.
Number of calories burned in one hour : Walking On Treadmill For An Hour
With the improvement of technology, there have been many up-gradations in this weight loss equipment. What started as a simple walking tool has now transformed into an all-rounder fitness device with different speed ranges and inclinations.
these two factors, an hour of walking or running on a treadmill, can show different results for people with different weights. Here are some of the common variations.
For most people, walking on a treadmill is the most preferred form of fat loss. It can be used while watching TV or listening to music without leaving the confines of one’s home. However, as mentioned before, the results are different for different people. To understand how many calories get burned in one hour, let’s consider a pace of 3 mph at 0% incline, which is comfortable for all beginners and professionals.
Now, when a person weighing 180 lbs spends an hour on the treadmill at a speed of 3 mph, their body burns up to 480 calories. On the other hand, when a person of 130 lbs is considered, the actual amount of calories burned gets shifted to 347 even though the pace and time remain the same.
In another alternative scenario, when an inclination of 4% is added, the person weighing 180 lbs will burn up to 551 calories. As for the one with a weight of 130 lbs, the calories burned will rise to 398. The reason for this shift is while walking on an elevated plain; the muscle groups use more calories to keep the body going.
The next variation to consider is jogging. Because of its health benefits, many people prefer to lose weight via jogging. This is neither a slow-paced walk nor a run but a speed that is somewhere between. Let’s assume a speed of 5 mph. This is slightly higher than a regular walk and requires considerably more energy to suffice.
Now, when a person weighing 180 lbs spends one hour exercising or jogging on a treadmill at a speed of 5 mph, they lose up to 744 calories. Simultaneously, someone with 130 lbs will lose 537 calories per hour at a speed of 5 mph.
In the case of jogging, it is best to avoid using an incline or opting for only 1%. This is because legs comprise different muscle groups which get worked owing to the higher speeds. This, combined with the inclination, can lead to soreness and injuries to joints and muscles.
The last alternative that can be tried on a treadmill is running. This refers to a speed of 7 mph or more. This is the athlete territory and helps an average person burn more calories than all the other variations.
For an individual of 180 lbs, running at a rate of 7 mph for an hour might be tricky but amounts to 1006 calories burned. However, for someone weighing 130 lbs, the same combination will help lose 727 calories.
Go for interval training
If you are into treadmill workouts, then interval training is the most productive way to lose weight. Commonly referred to as high-intensity interval training, it is a type of workout comprised of small bursts of high-intensity exercise followed by equal periods of recovery time.
The best part about this form of interval training is that it is not only limited to free-hand exercise but can quickly be tried out on a treadmill.
For example, start walking or running on a treadmill for 30 seconds as fast as possible and follow it with a brisk walk for the same amount of time. This entire set is referred to as one round or repetition of HIIT. Typically, for beginners, a HIIT exercise lasts for about 20 to 30 minutes consisting of 4 to 6 reps.
As time passes, the training can be done over an extended period of almost one hour. This strategy helps to reduce the heart rate and blood pressure, increase post-workout metabolism, and improve oxygen consumption. Moreover, it also spikes the rate of weight loss by approximately 25 to 30%.
Note the results : Walking On Treadmill For An Hour
Most people think engaging in a workout session like an hour of walking is enough to lose or maintain weight. But that is not the fact. Keeping an eye out for the number of calories burned is a significant aspect of effectively losing weight, and this can be done with a treadmill calorie calculator.
To use a treadmill calculator, you first need to enter your weight and select an activity and a time frame. Once all the details are added, click the ‘calculate’ button to find the results. Another formula to calculate the treadmill calories burned in one minute is as follows:
[3.5 x MET x Weight (kg)] / 200
Here, MET refers to measuring the energy cost of physical activity. When multiplied by 60 (1 hour = 60 minutes), this value will generate the number of calories burned in an hour. An average person loses 150 to 200 calories in an hour. Apart from the treadmill desk, a fitness tracker is another excellent way to monitor the heart rate, blood pressure, and calorie burn during exercise.
Keep track of what you eat
How many calories per day you burn is not just restricted to the workout schedule but is also strictly related to what you eat. First and foremost, it is crucial to note that having an empty stomach does not help to lose weight but causes health issues like acid reflexes.
Instead, go for a balanced diet three times a day comprising of fruits and vegetables. It is also vital to add carbs to the diet so as receive the much-needed energy.
Moreover, the more calories you burn, the more you will feel hungry. In such circumstances, opting for a light snack between meals is a good idea. Make sure to choose snacks that are rich in nutrition, like fruits and protein bars.
FAQs: Treadmill workout for Weight loss
Is an hour on a treadmill good for health?
According to experts, spending an hour each day on the treadmill can help burn more calories, improve blood flow, reduce blood pressure and increase bone density. However, ensure not to over-exercise as that can lead to soreness, joint pain, and loss of breath.
How many calories can be burned in one hour on a treadmill?
A person weighing 150 lbs can lose up to 250 calories per hour on a treadmill walk. When replaced with a run at a rate of 6 mph, this walk can help shed 680 calories within 60 minutes. Note that the calories lost are directly related to the weight or muscle mass of the person.
Is it possible to lose weight in one week using a treadmill?
Yes, it is possible to lose approximately 1 to 2 pounds in one week using a treadmill. However, remember to combine the workout with a healthy and fulfilling diet.
Are treadmills good for mental health?
A treadmill calculator notes the calorie burn but what is not shown in quantitative terms is its mental health effects. For example, a treadmill exercise is excellent for releasing endorphins or happiness chemicals from the nervous system. This, in turn, reduces mood swings, depression, stress, and anxiety.