For overweight people, burning lots of calories is necessary to help the body eliminate excess fat. Losing weight by jogging is a safe and highly effective training method. So how many calories will running on a treadmill burn?
Many doctors also recommend fast walking and slowly moving to jog on a treadmill. Jogging on a treadmill is a sport that is easy to do with lots of calories and energy burned when running for weight loss. It is also a way to increase health and resistance to the body. These exercises are also a method to reduce mental stress, reduce cardiovascular pressure and enhance metabolism.
So in particular, how many calories do exercise on the treadmill burn? Let’s find the answer together.
What Determines Treadmill Calories Burned?
A treadmill is an exercise machine that can help you burn calories efficiently, meeting the needs of those who are looking to lose weight, enabling them to have more free time. Here are the factors that determine the treadmill calories burned:
- Exercise Intensity
Each person’s ability to burn calories is different. This means that you can exercise for 30 minutes on a treadmill at a rate as fast as another person and burn more or fewer calories than they do.
However, there is a way to ensure that you burn enough calories to exercise at an appropriate intensity. You should exercise with a treadmill for at least 150 minutes a week at a moderate pace. This is considered to be an ideal practice period.
You can also achieve weight loss effects from intense workout intensity. Exercising on the treadmill at high intensity will help you breathe faster and sweat more after a few minutes.
You can lose weight by using a treadmill with frequency many times a week. There can be about five 30-minute exercise sessions a week if you are aiming to practice 150 minutes a week.
However, Edward R. Laskowski, a doctor writes on MayoClinic.com, says you may need to practice for a longer time to lose weight or achieve other fitness goals.
- Challenge Yourself
The burning of calories on a treadmill by increasing your speed or increasing the tilt of the treadmill will increase muscle strength to burn more calories. For example, a 160-pound person will burn 157 calories if walking at 3.5 mph for 30 minutes on a treadmill. If running at 5 mph, he/she will burn 303 calories in 30 minutes.
A pound of weight is equivalent to about 3,500 calories. According to Go Ask Alic (Columbia Health and Resource Website), if you can reduce 500 calories a day, you only lose about 1 pound per week. If you lose calories with a treadmill, you will have to run at 8-mph for seven days a week.
However, if you combine jogging exercise with a daily science diet, you will quickly achieve more weight loss effects.
Running For 30 Minutes On A Treadmill Burns How Many Calories?
The number of calories per minute you burn is determined by your body weight and your running speed. If you run at a speed of 4 miles (about 6.5km) / hour or the normal speed, you will consume a calorie equivalent as follows:
- People weighing 60kg burn 4.7calo
- People weighing 70kg burn 5.5calo
- People weighing 80kg burn 6.3calo
- People weighing 90kg burn 7.1calo
So, if you want to lose 10kg by jogging on a treadmill, you must try to burn at least 250 calories in each jogging session each day. If you weigh 80kg, you need to run for at least 40 minutes a day at a speed of 4 miles (about 6.5km) / hour to reduce half a kilo per week.
- What Is The Effect Of Jogging On A Treadmill?
A study in the UK showed that intensive exercise with a treadmill increased the amount of peptide YY. It is a hormone that suppresses appetite and reduces ghrelin – an appetite hormone.
Besides, if you run the method correctly and regularly, you will get the following effects:
- Strengthening cardiovascular health: Studies have shown that exercise with a treadmill increases heart health, prevents heart disease and heart attacks.
- Enhance blood circulation: Jogging helps strengthen blood circulation in the body and enhances metabolism.
- Tone feet: Jogging on a treadmill helps firm thighs and calves. Running also helps to loosen thigh fat and keep your knees healthy.
- What Should I Pay Attention To When Exercising With A Treadmill?
- Do Not Run Too Hard
If you want to lose weight with a treadmill, make sure you understand the modes and features available on it. Besides, absolutely do not exercise too much to avoid exhaustion.
- Do Not Eat Well Before Exercising
Not too much, but a little protein or a high-protein milk is good for you before exercising. Stay away from sweets if you don’t want your losing weight plan to go bankrupt.
- Combine Jogging With A Healthy Diet
Always combine jogging with a healthy diet. To lose weight, your diet should include 40% carbohydrates, 30% protein, and 30% fat. You should choose to eat a variety of nuts, lean meats, and unsaturated fats to provide a rich source of carbohydrates for your body.
- Choose The Right Shoes
Choosing a pair of shoes suitable for jogging on a treadmill is essential. It will support your legs better while improving weight loss results.
- Change Speed
Running at a speed and tilt for a long time will make your body get used to it and get bored, reducing your exercise results. Therefore, you should frequently change speed and tilt to get the best results.
Now, you probably know how many calories you burned on the treadmill, right? The last thing we want to tell you is that to minimize the weight loss process, you should combine jogging on the treadmill with other exercises. Losing weight is a long process, so be persistent. Take it easy, then you will get improvement in your weight.