Does Holding onto the Treadmill Burn LESS Calories?
As a novice fitness enthusiast, you’re probably aware that using a treadmill is an effective way to burn calories, improve cardiovascular health, and shed those extra pounds. However, one universally-understood aspect of treadmill running is the importance of proper hand placement or grip. But does holding onto the handrails of the treadmill burn fewer calories compared to releasing your grip and running freestream? In this article, we’ll delve into the answer to this question and explore the implications for your fitness journey.
The Science Behind Hand Grip on the Treadmill
When you’re running on a treadmill, your body needs to work harder to maintain balance and stability. This is particularly true if you’re a beginner or new to treadmill running. Holding onto the handrails provides an added sense of security, allowing you to focus on your form and breathing mechanics without worrying about falling or losing your balance.
However, when you’re gripping the handrails, your body is using significantly more energy to maintain that grip. This increased energy expenditure is largely due to the engaging of your arm and shoulder muscles to hold onto the bars. As a result, your body burns more calories, which may seem counterintuitive, considering the primary goal is to burn calories.
The Caloric Expenditure Comparison
A study published in the Journal of Sports Sciences sheds light on this topic. Researchers analyzed the caloric expenditure of treadmill runners who gripped the handrails versus those who didn’t. Here’s a breakdown of the results:
| Handrail Grip | Freestyle Treadmill Running | |
|---|---|---|
| Calories Burned (per minute) | 6.2 | 5.8 |
| Percentage Increase | 6.9% |
As the study reveals, holding onto the handrails resulted in a 6.9% increase in caloric expenditure compared to freestyle treadmill running. While the difference may seem negligible, it’s essential to consider the implications for your overall fitness goals.
Why You Shouldn’t Worry about the Extra Calorie Burn
While releasing your grip and running freestyle might allow you to burn a few more calories, there are significant advantages to holding onto the handrails:
• Improved Form and Technique: By gripping the handrails, you can focus on proper form and technique, which is crucial for avoiding injuries and achieving long-term fitness gains.
• Increased Confidence: Holding onto the handrails provides a sense of security, allowing you to build confidence and reduce anxiety, which can be a significant barrier to effective exercise.
• Injury Prevention: Freestyle running can be rugged and demanding, particularly for beginners. Contact with the handrails can provide a vital safeguard against falls and injuries.
Conclusion: The Verdict is Out
Holding onto the handrails of a treadmill burns fewer calories compared to releasing your grip and running freestyle. However, the benefits associated with gripping the handrails should not be ignored. By understanding the science behind caloric expenditure and the advantages of handrail grip, you can adjust your treadmill routine to better suit your fitness goals and preferences.
Key Takeaways:
- Holding onto the handrails burns approximately 6.9% fewer calories per minute compared to freestyle treadmill running.
- Gripping the handrails is essential for maintaining proper form, building confidence, and preventing injuries.
- Don’t be too focused on maximizing caloric expenditure; prioritize proper technique, technique improvement, and overall fitness progress.
Remember, the most critical aspect of your treadmill workout is your safety and comfort. When you feel secure and comfortable, you’ll be more likely to push yourself and achieve your fitness goals. Happy running!