Holding onto a treadmill’s handrails during a workout reduces the number of calories you burn compared to walking or running hands-free. The reduced effort occurs because the handrails provide artificial support, which lessens the workload on the body’s largest muscle groups. This adjustment in posture fundamentally changes the biomechanics of the exercise, making the activity easier. If your fitness goal involves maximizing energy expenditure, avoiding the handrails is necessary to ensure the exercise provides the intended metabolic challenge. The difference in energy burned can be significant, especially during inclined walking where the temptation to grip the rails is highest.
How Holding the Rails Reduces Muscle Work
When you hold onto the treadmill rails, you introduce an external support system that shifts your body’s natural center of gravity. This action allows you to lean backward slightly, which effectively counteracts the effort required for walking, particularly when the machine is set to an incline. You are essentially using your arms and the machine’s frame to support a portion of your body weight.
This reduction in supported body weight immediately lowers the demand placed on primary lower-body muscles, such as the glutes, hamstrings, and quadriceps. These muscles no longer need to work as hard to lift and propel your body forward. Core muscles, including the abdominals and lower back stabilizers, also become less active because your arms are performing the stabilization task.
A natural arm swing is an integral part of human gait, contributing to balance and momentum while increasing the overall metabolic rate. When you grip the handrails, you eliminate this natural arm swing, which further decreases total energy expenditure. Preventing the arms from moving reduces muscular recruitment in the upper body and torso that contribute to the rhythmic movement. This change in form reduces the overall muscular recruitment across the entire body.
Quantifying the Calorie Difference
Scientific studies have quantified the reduction in energy expenditure when a person uses the handrails. When walking at a consistent speed and incline, holding onto the handrails can decrease the total calorie burn by approximately 20% to 25%. This means if the treadmill indicates you burned 400 calories, the actual number could be closer to 300 calories if you were gripping the rails.
The calorie reduction becomes more pronounced when the treadmill is set to a high incline and the user leans backward while holding on. The reduction in metabolic cost can be as high as 31.8%. For example, walking at a 10% incline while leaning on the rails may burn roughly the same number of calories as walking without support on a 5% incline.
The calorie counter displayed on the treadmill’s console does not account for handrail usage. The machine calculates the estimated calories burned based only on the speed, incline, and sometimes the user’s weight, assuming an unsupported, natural gait. Therefore, the number you see on the screen is significantly inflated if you are relying on the rails for support.
Improving Treadmill Efficiency and Form
To ensure you are getting the most out of your treadmill session, maintain proper, hands-free form. If balance or intensity is a concern, lower the speed or the incline until you can walk comfortably without needing to grip the rails. A hands-free workout at a slightly lower intensity provides a more effective and biomechanically sound exercise than a faster or steeper workout with poor, rail-dependent form.
If you must hold the handrails for momentary balance or safety, use a light touch, maintaining only fingertip contact rather than a firm grip. This light contact minimizes the amount of weight you transfer to the machine, reducing the impact on muscle activation. Allowing your arms to swing naturally at your sides helps engage your core and contributes to overall energy expenditure and balance.
Proper treadmill form involves standing upright with your head over your shoulders and avoiding the tendency to look down at your feet. Focusing on a natural, rhythmic stride without external support ensures your lower body is doing the work it is intended to do. These adjustments lead to a more efficient workout and a more accurate measure of your actual calorie expenditure.