Burn more calories on the treadmill-the 10% Rule.
Factors that affect calorie burning on the treadmill
Understanding all the elements that can affect the number of calories is the first step in estimating the final number of "calories burned"at the end of a workout. Although the treadmill control panel may display an estimate of the number of calories burned, it is important to note that these are approximate values.
Everyone is different, and when it comes to how many calories the body burns during exercise and at rest, a number of factors affect it. The number of calories you burn per mile or kilometer of treadmill is determined by the following factors
* Efficiency: The slower the speed, the fewer calories you will burn at a certain distance. Some speeds are more natural and effective for your body, and this will vary from person to person. At higher speeds, running can be more effective than brisk walking or athletic walking.
* Exercise Intensity: The harder your heart and lungs work, the more calories you burn. Exercise intensity can be measured by your heart rate or pulse rate.
* Hold on to handrails: You are more likely to burn fewer calories if you hold on to handrails while walking or running on a treadmill. The calorie counters on the treadmill don't take into account the hold on the handrails, so if you hold on to the handrails, the number of calories on the screen will be more than you actually burned.
* Incline: Walking or running uphill burns more calories than going downhill or on a flat surface. Depending on the slope, you'll burn 3 to 5 calories per minute.
* Motorized treadmills: The moving canvas and smooth surface reduce the number of calories burned compared to walking or running without a treadmill. The difference in calorie burning can be compensated by tilting the treadmill at least 1%.
* Speed: By covering the same distance in less time, you will burn more calories due to the higher intensity. You will also burn more calories for a longer period of time after your workout if you exercise at a higher intensity.
* Body weight: Body weight is the most important factor. The more you weigh, the more calories you burn per mile or kilometer.
* Age: As you age, your daily calorie intake naturally decreases. Your metabolism also naturally slows down as you age, meaning that the younger you are, the more calories you burn during the day, both during exercise and during rest. Age plays an important role in counting the number of calories burned on the treadmill, because the younger you are, the more likely you are to burn more.
* Gender: Your gender also plays a role in the number of calories you burn during a treadmill workout. Scientific studies have shown that men and women burn calories differently, mainly due to the structure of the body. Men tend to have more muscle than fat, which means they burn more calories during exercise and at rest.
Indication of calorie burning on the treadmill
Many treadmills have a calorie display. You can improve its accuracy by specifying your weight (including clothing and shoes). Remember, the more weight you put on, the more calories you burn. If the exercise machine does not request weight, the calorie data displayed on it is likely to be inaccurate.
If the treadmill only asks for weight, it estimates the number of calories burned based on your speed, distance, slope, and entered weight. This does not take into account other factors, such as the length of your step or the intensity of the exercise.
Since calorie calculators vary widely, it can be useful to use several tools to accurately estimate how many calories you burn during a workout. While the treadmill display can give you a general idea of how many calories you burn during your workout, refer to the calorie calculator for additional calculations. Using multiple indicators can be especially useful if the treadmill you're using doesn't allow you to enter your weight for a more accurate count.
Heart rate monitor or Fitness tracker
Using a heart rate monitor with a chest strap connected to a treadmill will take exercise intensity into account when estimating calories. Along with accurate weight and speed data, a heart rate monitor or fitness tracker should provide the best estimate of calories burned on the treadmill. Some treadmills even have the ability to sync with wireless heart rate monitors.
The result can be more accurate than just using a heart rate monitor, which estimates the number of calories burned based on your age, weight, and heart rate. But using these health and fitness tools needs to be more accurate than just basing calories burned on weight, speed, and distance.
Keep in mind that there are several methods for measuring heart rate, and some of them are more accurate than others. Chest strap heart rate monitors are generally the most accurate. Wrist-mounted monitors can also be accurate, although their accuracy may depend on how the wristband is worn. Other methods, such as gripping the exercise machine or using finger clips, may be less accurate.
You can play with the speed and intensity of the treadmill to test the accuracy of your heart rate monitor or calorie counter. First, do a workout using your normal speed and tilt. Then change something, such as the slope. If you increase your workload by increasing your tilt, and your heart rate or calorie burn estimate doesn't increase, then your monitor isn't accurate.
Wearable fitness devices can be a great health tool, but they may not always have the most accurate heart rate readings and therefore calorie counts. When checking the accuracy, it turned out that fitness bracelets overestimate the number of calories burned from 16% to 40%. Keep this in mind when you use your fitness watch to track calories, and compare this amount with your treadmill score, as well as with the calorie calculator, to get the most reasonable approximation.
Whether you use a treadmill indicator or a separate activity meter, heart rate monitor, or fitness wristband, keep in mind that all of these tools in any case only give approximate calculations of calories burned, less or more accurately.
How to Burn more calories on the Treadmill: Rule 10%
Although the number of calories burned depends on many factors, there are ways to increase your overall energy expenditure on a workout. Try to practice interval training on a treadmill, increasing your speed or incline for short periods of time, followed by a recovery period with walking on a flat road.
Increasing your workout time can also help you burn more calories, but be sure to follow the "10% rule": increase the distance you walk or run on the treadmill by no more than 10% per week. Using this rule ensures that you don't strain your muscles very much, but instead can develop endurance over time.
Result
Regardless of the source of your calorie burn rate, it's best to take it as an approximation. Use the tools you have to measure the number of calories, but always remember that this is just a rough calculation. Carefully and gradually change the intensity of your workout to avoid overexertion and injury. Follow the 10% rule: gradually increase the load (speed, distance, or training time) to 10% weekly.
