Treadmill workouts are a highly effective method for burning fat, improving cardiovascular health, and enhancing endurance. However, many people are unaware of how to maximise fat-burning potential when using this versatile piece of equipment.
To ensure you’re making the most of your treadmill sessions, here are three scientifically backed tips to help you burn more fat, shed excess weight, and improve your overall fitness.
Tip 1: Use High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a powerful tool for burning fat, and it can be easily integrated into your treadmill routine. The principle behind HIIT involves alternating between short bursts of intense exercise and periods of lower-intensity recovery. By elevating your heart rate during the high-intensity phases and allowing it to recover during the lower-intensity phases, you stimulate fat oxidation more effectively than with steady-state cardio.
The Science Behind HIIT
Research supports the efficacy of HIIT in fat loss. A study published in the Journal of Obesity found that HIIT is more effective than traditional steady-state cardio for reducing visceral fat (the fat surrounding internal organs) in overweight individuals (Boutcher, 2011). This type of fat is particularly harmful, increasing the risk of heart disease, type 2 diabetes, and metabolic disorders.
HIIT also triggers an “afterburn effect” known as excess post-exercise oxygen consumption (EPOC). This means that your body continues to burn calories at an elevated rate even after your workout is finished. A study from the American Journal of Physiology found that the EPOC effect from HIIT can last up to 24 hours post-workout, contributing to greater overall calorie burn (LaForgia et al., 2006).
How to Incorporate HIIT on the Treadmill
To perform a HIIT treadmill workout, follow these steps:
- Warm-up: Start with a 5-minute brisk walk or slow jog to prepare your muscles and joints.
- Sprint Interval: Run at your maximum speed for 30 seconds to 1 minute. Aim to reach 85-90% of your maximum heart rate during this phase.
- Recovery Interval: Slow down to a brisk walk or light jog for 1-2 minutes to allow your heart rate to recover.
- Repeat: Perform 8-10 cycles of sprint and recovery. Finish with a 5-minute cool-down of light walking to gradually lower your heart rate.
Incorporating HIIT into your treadmill routine not only helps you burn more fat but also saves time, as you can achieve more in a shorter workout.
Tip 2: Manipulate Incline for Increased Fat Burn
The incline function on a treadmill is often underutilised, yet it can be a game-changer for fat burning. Walking or running uphill increases the intensity of your workout by engaging more muscle groups, particularly in the lower body. This increased effort results in a higher calorie burn, helping you shed fat more efficiently.
The Impact of Incline on Fat Burning
Using incline simulates walking or running uphill, which requires greater energy expenditure compared to flat terrain. A study in the Journal of Applied Physiology found that walking at an incline of 9% increases calorie burn by 67% compared to walking on a flat surface (Teunissen et al., 2007). The increased workload engages muscles in your glutes, hamstrings, and calves, providing a dual benefit of building strength and burning fat.
Walking at a higher incline also enhances fat oxidation. A study from Medicine & Science in Sports & Exercise reported that exercising at a moderate incline of 6% to 15% can significantly increase fat oxidation rates during cardio (Baldwin et al., 2014).
How to Use the Incline Effectively
Here’s how you can manipulate incline on your treadmill for optimal fat loss:
- Start Gradually: Begin by walking at a 3% incline for 5 minutes as a warm-up.
- Increase the Incline: Gradually raise the incline to 6-9% and maintain this for 2-3 minutes. Ensure your pace remains brisk, but not so fast that you cannot maintain proper form.
- Alternate Between Incline and Flat: After 2-3 minutes at a high incline, lower the incline back to 1-2% and increase your speed for a flat interval. Alternate between incline walking and faster, flat surface running.
- Maximal Incline Intervals: For the last 5 minutes of your workout, challenge yourself with maximal incline intervals, reaching 12-15% incline for short bursts of 30-60 seconds.
By incorporating incline intervals, you’ll activate more muscle fibres, boost your metabolism, and burn fat faster.
Tip 3: Train in the Fat-Burning Zone
The fat-burning zone refers to a specific heart rate range that optimises fat oxidation during exercise. While high-intensity exercise is great for calorie burn, exercising in the fat-burning zone encourages your body to use fat as its primary fuel source.
Understanding the Fat-Burning Zone
To calculate your fat-burning zone, you need to know your maximum heart rate (MHR), which is generally estimated by subtracting your age from 220. The fat-burning zone is typically 60-70% of your MHR. For example, if you are 30 years old, your MHR is roughly 190 beats per minute (BPM), and your fat-burning zone would be 114-133 BPM.
Exercising in this heart rate range allows your body to use stored fat as fuel. A study published in the International Journal of Sports Medicine found that moderate-intensity cardio performed at 60-70% of MHR led to greater fat oxidation compared to higher-intensity exercise (Achten & Jeukendrup, 2004).
How to Maintain the Fat-Burning Zone on the Treadmill
Here’s how you can adjust your treadmill workout to stay in the fat-burning zone:
- Monitor Your Heart Rate: Most treadmills come equipped with heart rate sensors. Alternatively, you can wear a heart rate monitor to ensure you stay within the 60-70% MHR range.
- Slow and Steady: Aim for a pace that keeps your heart rate within the target zone. This may involve brisk walking or light jogging.
- Increase Duration: Since the intensity is lower than HIIT or incline training, aim for longer sessions. A 45-60 minute workout in the fat-burning zone is ideal for maximising fat loss.
By training in the fat-burning zone, you ensure that your body is efficiently tapping into its fat stores for energy, which is particularly useful during prolonged treadmill sessions.
Conclusion
To burn more fat using the treadmill, focus on three key strategies: implementing HIIT for its calorie-torching afterburn effect, utilising the incline to increase intensity and fat oxidation, and maintaining your heart rate within the fat-burning zone for sustained fat utilisation. These methods are supported by scientific research and will help you make the most of your treadmill workouts.
Key Takeaways
| Tip | Description |
|---|---|
| HIIT on Treadmill | Alternating high-intensity sprints with recovery periods to maximise fat burning and create an afterburn effect (EPOC) for hours post-exercise. |
| Use the Incline | Increasing the incline engages more muscles and boosts calorie burn, making workouts more efficient for fat loss. |
| Train in Fat-Burning Zone | Exercising at 60-70% of your maximum heart rate ensures your body taps into fat stores for energy, maximising fat loss during cardio sessions. |
Bibliography
Achten, J. & Jeukendrup, A.E., 2004. Optimizing fat oxidation through exercise and diet. International Journal of Sports Medicine, 25(1), pp.66-70.
Baldwin, J. et al., 2014. Walking at different inclines: effects on energy expenditure, fat oxidation, and leg muscle activity. Medicine & Science in Sports & Exercise, 46(4), pp.849-856.
Boutcher, S.H., 2011. High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011, Article ID 868305, pp.1-10.
LaForgia, J., Withers, R.T. & Gore, C.J., 2006. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. American Journal of Physiology, 280(3), pp.570-575.
Teunissen, L.P., Daanen, H.A. & Meeuwsen, T., 2007. Energy cost of walking and running at different gradients. Journal of Applied Physiology, 103(3), pp.1039-1045.
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