Many gym-goers don’t maximize the potential of treadmills, despite their popularity and versatility as fitness equipment. Did you know that finding the right treadmill pace can significantly impact calorie burning? We spoke with experts who shared insights on the optimal treadmill pace for weight loss and how effective this machine can be for burning calories.
“The treadmill is one of the best tools for increasing calorie burn in a controlled setting,” says Sarah Pope, CPT at Life Time Clarendon. “It’s also one of many cardio machines that offer valuable data for users.”
Dr. Milica McDowell, a doctor of physical therapy, certified exercise physiologist, and VP of operations at Gait Happens, highlights the treadmill’s value for weight loss. "It’s a great tool for tracking your progress, allowing you to see how far you’ve walked, jogged, or run, and use that information to measure improvements in your fitness."
Now, let’s dive into the optimal treadmill pace to help you burn the most calories and achieve your weight loss goals efficiently.
The Ideal Treadmill Pace for Weight Loss
To achieve optimal results, increasing your walking speed and covering more distance in less time is key for burning calories. The more intense your workout, the more calories you’ll burn—not just during the workout but even after you step off the treadmill.
"Pace is directly linked to the health benefits you'll experience post-workout," explains McDowell. "If you're exercising at over 70% of your maximum heart rate, you'll see cardiovascular conditioning improvements. Working out at 50% to 70% of your maximum heart rate is the sweet spot for changes in body composition, as lower-intensity exercises burn fat rather than carbohydrates for fuel."
For those aiming to lose weight, McDowell notes that most people tend to walk at under 4 mph, jog at under 5 mph, and run at around 6 mph. However, selecting the right speed isn’t a one-size-fits-all approach—it’s more important to focus on maintaining a safe heart rate during your workout.
A VO2 Max test can be a helpful tool in identifying your ideal training zones to optimize calorie burn and reach your fitness goals more efficiently. This test can also highlight any potential cardiovascular weaknesses.
"The VO2 Max test measures how much oxygen your body uses during exercise, usually performed on a treadmill, over a set period," explains Sarah Pope. "Each person's ideal training zone for weight loss depends on how much energy is derived from fats or carbohydrates during exercise. This is a valuable resource for creating an effective and safe fitness program."
If you're interested in using a VO2 Max test to enhance your weight-loss workouts, consider consulting with a personal trainer or fitness professional.
Ultimately, understanding and working within the right heart rate zone is critical in any fitness routine. It allows you to safely determine the appropriate speed to maintain. "Monitoring your heart rate is a more accurate approach than choosing a speed you might not be able to sustain," Pope emphasizes.