Fitness Weight Loss

Tip #102: Burn Calories On The Treadmill By Increasing Workout Intensity

Written by Steve

The average adult walks at a speed of about 4.79 feet per second, with older adults walking around 4.11 feet per second. In terms of miles per hour, this translates into 3.25 mph for adults and 2.80 mph for older adults.

For every mile you walk, you burn off 100 calories. With this in mind, the average adult burns 325 calories an hour from walking, while the average older adult burns 280 calories per hour.

To increase the amount of calories you burn per 20 minute cardio session, increase your rate of speed and gradient (degree of incline).

  • Normal Speed (3.25 mph) and Zero % Incline – Baseline calories burned, as noted above.
  • 4 mph and 1% Incline – Burns 24% more calories than baseline levels.
  • 4 mph and 2% Incline – Burns 28% more calories than baseline levels.
  • 4 mph and 3% Incline – Burns 33% more calories than baseline levels.
  • 4 mph and 4% Incline – Burns 38% more calories than baseline levels.
  • 4 mph and 5% Incline – Burns 42% more calories than baseline levels.
  • 4 mph and 6% Incline – Burns 47% more calories than baseline levels.
  • 5 mph and 2% Incline – Burns 56% more calories than baseline levels.
  • 5 mph and 4% Incline – Burns 68% more calories than baseline levels.
  • 5 mph and 6% Incline – Burns 79% more calories than baseline levels.
  • 6 mph and 2% Incline – Burns 84% more calories than baseline levels.
  • 6 mph and 4% Incline – Burns 98% more calories than baseline levels.
  • 6 mph and 6% Incline – Burns 112% more calories than baseline levels.

What rate of speed and incline levels do you use on the treadmill? Let us know in the comments section below.

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Steve

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