Many people prefer to use fitness equipment when working out, as it helps achieve the best results with assisted exercise. While many enjoy running, they often don’t want to wake up early to run outside, so they turn to treadmills. Using a treadmill for weight loss can be effective, but many people fail to adjust the timing properly. So, what is the ideal speed for jogging on a treadmill?
First, to understand how long you need to run to lose weight, we need to discuss the body’s three energy systems: the ATP-CP system, the CP (lactic acid) system, and the aerobic energy system. Among these, only the aerobic energy system consumes more fat to fuel the body.
However, to activate the aerobic energy system during exercise, the following conditions must be met:
1. Each exercise session must last at least 20 minutes.
2. The exercise intensity should be around 75% of your maximum effort.
3. The exercise must be continuous and uninterrupted.
Meeting these three conditions allows for greater fat consumption, leading to weight loss. Therefore, the answer to how long you need to run to lose weight is: you must run continuously for at least 20 minutes.
The second question is about the ideal speed on a treadmill to burn more fat. Again, refer to the second point about the aerobic energy system: the exercise intensity should be around 75% of your maximum effort. But how do you measure this 75% intensity?
Here are two methods:
1. Measure your pulse rate per minute. The formula is (220 – age) 75%, which is the pulse rate you should maintain while running. You can adjust your speed based on this pulse rate.
2. Use your own perception. If you feel somewhere between tired and not tired while running, that’s roughly 75% intensity.
Finally, here’s a reference for running speeds at 75% intensity: for men, aim for 8 to 10 km/h, and for women, 6 to 8 km/h.
If you’re using a treadmill for weight loss, it’s crucial to adjust the speed properly. If the speed is too fast, you risk injury, falling, or tripping. Consistency is also key when using a treadmill for weight loss.
