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On a rainy day, if you live somewhere flat, or if you’re looking for a change of scenery, walking or running on the treadmill can deliver a solid workout — especially if you play with incline. Hill work on the treadmill allows you to strengthen different muscles and increase your heart rate to burn more calories, says Amanda Nurse, a run coach based in Brookline, Massachusetts. Calories: 268; Speed: 3.1 mph; Time: 30 minutes; Weight: 182 lbs; Incline: 6%; Calories: 305; As you can see the only thing that changed was the incline in 2 of the 30 minute workouts. Otherwise the calories burned went from 250 on the flat to 305 when the incline was 6%.The incline makes a big difference when you’re walking. Pumping up the incline on the treadmill not only tones your tush and legs, increases your endurance, and can help improve your speed, but also burns crazy calories.
Take a Positive Slant Love ’em or hate ’em, hills sure do burn calories—more than 400 in 35 minutes with Ryan’s Hit the Hills workout, which alternates between sprinting at no or low inclines, jogging at mid-range elevation, and walking steep hills. Burn more calories When walking at an incline, you burn more calories. A 150 lb person burns an additional 48 calories per mile when walking uphill at 3.5 mph. (That’s 68kg, 30 calories/km and 5.6 kph for our metric users!).
On the treadmill, though, you can tweak the incline setting to suit your needs. At a low treadmill incline setting of 2, for example, running for an hour at 6 mph expends about 60 more calories than on the flat. Amping it up to an incline of 5 boosts the difference in calorie burn to about 140 more calories than without an incline.
You can burn 500 calories on a treadmill in as little as 30 minutes or during the course of several hours, depending on how fast you run or walk. Your conditioning will determine how long it will take you to burn these calories, requiring you to walk at a slower pace to prevent fatigue, or letting you use several speeds and inclines to exercise. If you use the arm poles on an elliptical, then you burn more calories. A woman weighing 150 pounds burns around 300 calories while running on a treadmill at a speed of 10 mph in 30 minutes.
Running on an incline increases the total number of calories burned. I don’t have a lot of time to walk endlessly to just burn a few calories, and I get bored with more than 15 minutes, so I’ve started trying out different degrees of incline. Check out this calories-burned calculator (see treadmill listings on the far right).
Using an elliptical with arm poles burns more calories. The average 30-minute run on a treadmill for a 155-pound person going approximately at a 10-minute-mile pace burns about 223 calories. Running on an incline amps the calorie burn.
So does choosing an interval workout.
List of related literature:
|from Sculpting Her Body Perfect|
|from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting|
|from Fitness For Dummies|
|from Porth’s Pathophysiology: Concepts of Altered Health States|
|from The Behavioral Foundations of Public Policy|
|from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition|
|from Basic Concepts of Chemistry|
|from Escape Your Shape: How to Work Out Smarter, Not Harder|
|from Fitness cycling|
|from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women|