Is your treadmill just a clothes hanger? It's not your fault. Let's start by discussing what to focus on when buying a treadmill, and then how to use it efficiently for fat burning. I'll use my own years of experience with a home treadmill as an example.

1. Incline Matters

For most people, walking on an incline is more effective for fat burning than running. Incline walking requires a lower heart rate, has less impact on the joints, and is easier to stick with. I usually use an incline of 15-18 and a speed of 4-5 km/h, burning a solid 300 calories in half an hour. Therefore, your treadmill should ideally reach an incline of 20, similar to commercial gym treadmills. Most home treadmills on the market offer an incline adjustment of around 15, so check this feature carefully when purchasing.

2. Workout Timing

Many people prefer doing cardio in the morning on an empty stomach or late at night after work. Exercising on an empty stomach can indeed enhance fat burning efficiency (unless you have low blood sugar). However, this requires the treadmill to have excellent shock absorption and noise reduction capabilities. Otherwise, you might end up with sore knees and disturbed family or neighbors. My treadmill is very quiet; even at 15 km/h, you can barely hear it outside a closed room. It also has a specially designed shock-absorbing deck, which disperses impact effectively and protects the joints, giving the feel of running on a cushioned track.

3. Comfort and Space

When choosing a treadmill, remember: the wider the running deck and belt, the better. A wider deck provides more room for movement, which is especially important for larger individuals. A wider belt ensures safety, reducing the risk of stepping off the belt and injuring yourself. A spacious deck makes running feel secure.

4. Exercise Amount

According to the American College of Sports Medicine, adults should aim for at least 150 minutes of moderate-intensity aerobic exercise per week. This translates to either three sessions per week, each lasting 50 minutes, or five sessions per week, each lasting 30 minutes. Adjust according to your personal schedule, as long as you meet the total recommended amount.

Summary

To achieve gym-quality workout results at home, you need a combination of the right workout routine, long-term consistency, and a professional, comfortable, and stable treadmill. Happy training!