Is a treadmill good for losing weight?

What is a treadmill used for?

A common form of exercise is treadmill training, which often involves rhythmic, aerobic-type endurance exercises like walking, jogging, or running. Regular physical activity and/or aerobic exercise training, such as that performed on a treadmill, leads to significant improvements in cardiovascular and respiratory function, facilitating rehabilitation, and enhancing athletic performance. They are often included in exercise regimens for both general health and certain clinical populations since they are considered as a safe and efficient kind of exercise by adjusting speed and grade, they provide gradual and controlled increases in workload, making them appropriate for people at all fitness levels, from walking to running.

Chronic aerobic training improvements in cardiac function:

• Increased Maximal Oxygen Uptake by improving V̇O2max due to both central ( (oxygen delivery) cardiac) and peripheral ((oxygen utilization)muscle) adaptations
• improvements in cardiac function by Reduced Heart Rate (HR) and Increased Stroke Volume (SV) and Cardiac Output (Q) and decreased myocardial oxygen cost (This adaptation indicates that the heart operates more efficiently and requires less oxygen consumption to perform a given amount of work).
• Improvement in Vascular and Muscular Adaptations by reduced Blood Pressure (reduced systolic and diastolic BP) at rest, particularly in hypertensive individuals and an increase in capillary density in skeletal muscle which supports better oxygen delivery also increases the exercise threshold for the accumulation of lactate in the blood.

Aerobic exercise treadmill training is designed by systematically applying the FITT-VP

• Frequency: At least 3 d ∙ wk−1 spreading the exercise sessions across 3– 5 d ∙ wk−1
• Intensity: Most adults should accumulate 30–60 min.d 150 min. wk of moderate intensity exercise, or 20–60 min d. min\wk of vigorous intensity exercise (≥75 min ∙ wk−1)
• Type (Mode): it falls under the category of rhythmic, continuous exercise that utilizes large muscle groups.
• Time: also 30–60 min.d 150 min. wk of moderate intensity exercise, or 20–60 min d. min\wk of vigorous intensity exercise (≥75 min ∙ wk−1)
• Volume (V): Recommended target volumes include ≥500–1,000 MET-min ∙ week−1, which is roughly equivalent to an energy expenditure of 1,000 kcal ∙ week −1.
• Progression (P): increasing exercise time/duration per session by 5–10 minutes every 1–2 weeks over the first 4–6 weeks. After duration goals are met, intensity can be gradually increased.

Is a treadmill good for losing weight?

Treadmill training is an effective and recommended mode of exercise for weight loss because it is a weight-bearing aerobic activity that allows for high levels of caloric expenditure when integrated into a structured exercise prescription by maximizing caloric expenditure(involving large muscle groups), in combination with dietary changes.

Also The amount of weight loss is correlated with physical activity (PA) levels are the dose-response relationship:

<150 min PA promotes minimal weight loss.

>150 min of PA results in modest weight loss (~2–3 kg).

>225–420 min of PA results in substantial weight loss (5- to 7.5-kg).

How to use a treadmill?

When using a treadmill, proper technique and monitoring are essential:

• Begin by attaching the security clip to the clothing where it will not interfere with limb movement.
• The individual should be familiarized with the treadmill before it begins to work to reduce anxiety and allow habituation. This includes understanding how to adjust speed and stop the belt.
• Avoid leaning forward or gripping the handrails too much when exercising on a treadmill. Instead, maintain good posture and body alignment.

the modes of treadmill training:

• Interval Training: which consists of alternating periods of high-intensity work with periods of rest or lower intensity.

1. High-Intensity Interval Training (HIIT) 4 × 4 protocol (four intervals at 4 min each completed at 90%–95% peak heart rate, with 3 min rest between intervals), Sprint Interval Training, pace/tempo training consisting of both 1-Intermittent Pace/Tempo Training (threshold training) conducted at an intensity equal to the lactate threshold its training session consists of a series of shorter intervals with brief recovery periods between work intervals. and 2-Steady pace/tempo training (conducted at an intensity equal to the lactate threshold for durations of approximately 20 to 30 minutes.)

• Continuous Aerobic Training (CAT): This is the standard mode for general CRF improvement, performed rhythmically and continuously.

1. Long, Slow Distance (Race distance or longer (~30-120 minutes) ~70% of V. O2max), Pace/Tempo Training (Performed continuously (20–30 minutes) at an intensity corresponding to the lactate threshold), Running/Jogging and Walking.

The treadmill remains one of the most versatile and effective tools for improving cardiovascular health, supporting weight loss, and enhancing overall fitness. Whether used for walking, jogging, running, or structured training programs, it allows individuals to tailor exercise to their fitness level and goals while ensuring safety and progression. Combined with proper guidance, consistent training, and the right fitness equipment, treadmill exercise can play a central role in achieving long-term health and performance benefits.

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