Workout discouragement...

SuzieQT

I have a very busy life and I don't have time to work out for hours and hours, so I do twenty mins on the treadmill and strength training. (Just enough time for dinner to get done cooking.) On the treadmill I do intervals, running (~5.5 to 6) when the incline is flat and walking briskly (~3.5 to 4) when the incline is up. Then after all that I look down to the display to see I have only burned a max of 150 calories. I keep reading your posts about burning three, four and even five hundred calories in a day. How do you do it?? Is the reason I'm not burning that many because I'm not going long enough or the way I'm doing my workout?
Thanks for all your help!

SuzieQT

I have a very busy life and I don't have time to work out for hours and hours, so I do twenty mins on the treadmill and strength training. (Just enough time for dinner to get done cooking.) On the treadmill I do intervals, running (~5.5 to 6) when the incline is flat and walking briskly (~3.5 to 4) when the incline is up. Then after all that I look down to the display to see I have only burned a max of 150 calories. I keep reading your posts about burning three, four and even five hundred calories in a day. How do you do it?? Is the reason I'm not burning that many because I'm not going long enough or the way I'm doing my workout?
Thanks for all your help!

shorerider

First--you can't count on the calorie counter on the machine. They are estimates. You need a HRM to know what you're burning.

Second--try to increase your elevation. I know that cranking up the elevation on treadmills greatly increases the calorie burn.

Third--try to get in at least 30 minutes at time. That's about the least amount of time you can exercise and get your heart rate up and keep it there to get some really good benefits out of it. At least from what I've read.

SuzieQT

I realized after I re-read my post that I wasn't as clear about the treadmill workout I do. Its an interval incline. The first time its up its about 1.0 then 2.0 then 2.5 then 3.0 then 3.5 for three intervals then 2.5 then 2.0. So the incline is up at least half the time I'm on there. I also walk about 2 blocks to and from the gym for my warm up and cool down. This is the first time I've ever tried really hard to work out this much and I feel like I'm not doing it exactly correctly.

Carrie6o6

I find it much easier to burn more than 250cals a day with my HRM. I burned 801 cals today this is how I did it. I have limited time in the mornings. I have to take care of my 3 and 2 year old. Prep and cook my dinner for the evening (because I work nights) get breakfast and lunch for kids and myself, as well as clean up my house. I get up pretty early.. Today I was up around 6:30-7:00am. I hopped on my stationary bike right away and burned 355 cals in35mins. After I took a little break (though I find it easier to keep your HR up if you dont take breaks) and then I did my 30 day shred which burned 200 cals in 25. Took another break to get things done. Then I chased my son around (Literally running and jumping over chairs etc. He LOVES it) and burned 246 doing that in 23mins.

shorerider

I realized after I re-read my post that I wasn't as clear about the treadmill workout I do. Its an interval incline. The first time its up its about 1.0 then 2.0 then 2.5 then 3.0 then 3.5 for three intervals then 2.5 then 2.0. So the incline is up at least half the time I'm on there. I also walk about 2 blocks to and from the gym for my warm up and cool down. This is the first time I've ever tried really hard to work out this much and I feel like I'm not doing it exactly correctly.

I've only used the treadmill a couple times but I know that 3.5 isn't that "much" of an incline. If you're just starting, then work up to a higher incline. When I do use the treadmill, I go for 7 or higher incline.

Also, try the elliptical. It can give a greater work out. Tam on here uses one and gets crazy calories!

Just don't give up!

shorerider

Wanted to clarify my remarks--don't want to sound discouraging or if I was belittling your work out when I said 3.5 wasn't that "much." I know that's a pretty good incline but you're be surprised to see how much the caloric burn goes up for higher inclines. Not sure what you weight, but here's a calculator that can help you see how much you can burn at different inclines

http://www.sparkpeople.com/resource/calories_burned.asp?exercise=182

Also, found this on the 'net-might help you, too--

---

Treadmills are the number one exercise machines both for ease of use and for calories burned.

According to a study done by the Medical College of Wisconsin and the VA Medical Center in Milwaukee, calories burned on the treadmill for 60 minutes averaged 865 - 705. This beat out the stair machine, rowing machine, stationary cycle or even cross country ski machine.

But how do you get the MOST calorie bang for your buck? How do you superboost that calorie burn, especially if you don't have a lot of time to work out?

I asked this question of several personal trainers that write for our website and here's what they came up with.

These 3 easy tips will boost your calorie burn while on your treadmill AND possibly even after your workout!

#1) Walk Uphill

By using your treadmill incline, you are forcing the larger groups of muscles to work, thus burning more calories. You can often double or even triple the amount of calories you normally burn by walking on an incline.

Don't want to walk on an incline for 20 minutes straight?

Another way to burn calories on your treadmill is by doing incline intervals: walking on a steep incline for 1 - 2 minutes, then walking on a normal incline for 5 minutes (while you catch your breath) and then repeating.

Incline intervals are a powerful way to challenge your body: you don't allow your body to get used to the same workout routine and the same repetitive muscle motion. So the number of calories burned rises and stays high - even after your workout.

#2) Don’t Grip the Handrails

If you’ve been to many gyms, you’ve probably seen your fair share of people grasping onto the front or side handrails as they walk.

While it’s fine to touch them for balance, you shouldn't have to hold on. That actually burns less calories since your legs aren't doing the work by themselves - they're getting help from the treadmill frame.

Instead of holding on to the handrails, try lowering your intensity until you don't need to hold onto the handrails for support. Then, to build more calorie burning power into your workout swing your arms or carry 2 pound handweights to get a total body workout. Overall, you'll be burning more calories this way than holding onto the handrails for support.

#3) Build in Speed Intervals

Just like incline intervals, this challenges your body to not only work harder while on your treadmill, but the higher calorie burn will continue after your workout.

Walk (or run) at your normal pace for 3 minutes and then do 30 -60 seconds at a faster pace (so that you're breathing heavily by the end of the interval). Then slow it down to your usual pace again for another 3 minutes.

You'll definitely feel the difference after your workout!

(Of course never push yourself so hard that you feel pain. If you ever do feel pain, slow your pace down right away and talk to a medical professional)