When you've finally decided to clear the junk food out of your pantry and commit to losing weight, the next order of business is to find an aerobic exercise that helps you burn calories quickly. Look no further than the treadmill -- in addition to helping you run your way into shape, you can enjoy staying out of the rain and watching TV as you shed pounds. If you're able to run 90 minutes every day, you'll lose fat.
Walking or running on the treadmill for 90 minutes per day will help you exceed the U.S. Department of Health and Human Services exercise guidelines for healthy adults. The department recommends that adults get 75 minutes of vigorous aerobic exercise or 150 minutes of moderate aerobic exercise per week. Although working out daily will help you burn more calories per week, consider taking one or two days off to allow your muscles to rest.
Understanding the connection between calories and fat is important when you have a weight-loss goal. In theory, a pound of fat is equal to 3,500 calories, meaning that you need to burn 3,500 extra calories to burn off a pound of fat. MayoClinic.com suggests trying to burn 500 extra calories each day of the week -- by using the treadmill for 90 minutes daily, you'll likely create a daily calorie deficit.
Whether you walk or run on the treadmill, each exercise will help you burn calories to achieve your goal of a healthy body. The faster pace you can maintain, the more calories you'll burn. If you weigh 185 pounds and walk at 4 mph, you'll burn 600 calories during your 90-minute treadmill workout. If you're able to run at 6 mph, you'll burn 1,332 calories.
Although burning several hundred calories daily during your treadmill workout will have you well on your way to losing fat, be vigilant about your diet. If you burn 600 calories at the gym and stop on the way home to eat a couple cheeseburgers, an order of fries and drink a large soda, you'll erase the calories you just burned. Aim to consume 1,800 to 2,400 calories daily and avoid foods high in fat and sugar.
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- Go Ask Alice: How Many Calories Does it Take to Lose One Pound?
- U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines for Americans
- Harvard Medical School: Calories Burned in 30 Minutes for People of Three Different Weights
- Center for Nutrition Policy and Promotion: Balancing Calories to Manage Weight
Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University.