Exercising on the treadmill increases your heart rate more than any other exercise machine.

Fastest Way to Lose Weight on a Machine

by Mary Marcia Brown

Gyms sometimes look like mazes of machines surrounded by aimless wanderers wondering which one will help them lose weight the fastest. You might even be one of the many gym members in the maze who is searching for the machine that will help you realize your personal weight-loss goals in the most expedient manner. According to a 1996 article in "The Journal of the American Medical Association," the best indoor exercise machine for improving energy expenditure is the treadmill. To improve your energy use, step out of the maze, step onto the treadmill and start burning more calories by trying some simple treadmill tricks that will help you lose weight fast.

1. Increase Your Speed

Depending on a number of factors like age, sex and terrain, average walking speed ranges between 3 and 3.5 miles per hour. When you walk on a treadmill with a goal of losing weight, you want to increase your walking pace and use your arms to help you maintain your speed. The faster you walk on a treadmill, the more calories you will burn.

2. Add an Incline

During your next workout on the treadmill, locate the button labeled "grade" or "incline." This option on the treadmill will increase the intensity of your workout by requiring you to walk uphill. Adding an incline to your workout on the treadmill will allow you to use more energy. Start by adjusting your incline to 1.5 and increase the level of incline based on your current fitness level.

3. Incorporate Interval Work

Devote one day each week to challenging yourself with interval work on the treadmill. Walk two minutes at your regular pace, and then increase your speed by half a mile per hour for one minute. Do this 10 to 20 times to complete a 30- to 60-minute workout. Interval training improves your heart's health and can help with your weight-loss goals.

4. Mix It Up

If you are someone who attends the gym regularly then you know that seeing a room full of empty treadmills is a rarity. In fact, there may be times when you go to the gym to find no treadmills available. Use these days to add variety to your workout. The stair stepper is a smart alternative to the treadmill. It requires you to use a large amount of energy and ranks directly behind the treadmill for effectively increasing your heart rate.

About the Author

Mary Marcia Brown has worked in the health and fitness industry for more than 15 years. A writer and runner with road race directorship experience, Brown has been published in "Running Journal," "Florida Running & Triathlon" and "Outreach NC."

Photo Credits

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