Treadmill exercise is an ideal way to burn extra calories per day and aid weight loss. With cardio exercise such as brisk walking, strive to burn 300 extra calories a day. This is around 60 minutes a day of moderately-intense exercise, in addition to regulating the amount of calories you are consuming.
Congratulations on making a positive decision if you’re walking your way to weight loss on a treadmill. Walking, according to Audra Wilson, MS, RD, LDN, CSCS, a bariatric dietitian at the Northwestern Medicine Metabolic Health & Surgical Weight Loss Center at Delnor Hospital in Geneva, IL, is an effective weight-loss exercise, particularly for beginners. “It’s pretty low-impact,” she explained. “It’s all done in a secure environment… It’s a safe way for beginners to just get started moving.”
You have a couple of things to sort out, though: namely, how long you should be walking and the pace you should aim for. Continue reading for those responses, as well as additional guidance on how to make treadmill walking for weight loss a breeze.
Treadmill Weight Loss Recommendations
During this program you can challenge your body by adjusting the exercise throughout the week with harder days alternating with easy days. This plan can be tweaked to suit your needs. Rest days can be added if needed, but it’s best not to have more than one in a row.
If you can’t schedule enough time on the treadmill, you have a few choices to hit your calorie-burn target.
• High-intensity exercise • Moderate-intensity, longer-duration workouts • Vigorous-intensity, short-duration workouts
Add Strength Training
While treadmill walking can help you lose weight and improve your health, you should add at least two days of strength training to your weekly schedule. Your body will become more effective at burning calories as you develop muscle. The extra muscle can also help you improve your balance and bone strength, making your treadmill workouts more successful.
Dumbbells, barbells, weight machines, and resistance bands can all be used for strength training. Squats, lunges, push-ups, pull-ups, planks, and abdominal crunches are examples of body-weight exercises.
Intensity training for all major muscle groups should be performed at least twice a week, according to the Physical Activity Recommendations for Americans. You can either do total-body workouts or divide the workouts up over several days to separate various muscle groups.
Take some time to relax as well. A full day of rest will aid your body’s recovery and encourage your muscles to develop. You can turn it into an active rest day by doing light exercises like a slow treadmill walk. Take advantage of the opportunity to go for a light hike outside — the fresh air will do you good.
Increase the Strength of Your Workout
You’ll lose even more calories if you do a more rigorous treadmill workout. According to Harvard Health Publishing, you should add an incline to use more of your muscles and improve your caloric needs. Increasing the pace at which you walk or adding short bursts of running to your exercise will help you improve the strength of your workout.
In fact, combining short bursts of higher-intensity exercise with rest periods is an efficient way to burn more calories. According to the American Council on Exercise, this form of workout, known as high-intensity interval training (HIIT), increases the body’s oxygen demands. As a result, the calorie expenditure would be higher both before and after your workout.
When doing a treadmill HIIT workout, equally space the interval and recovery times. Here’s an example of an HIIT workout:
1. Start with a fast warm-up of three to five minutes of moderate-paced walking.
2. For 30 seconds, jog or sprint.
3. Take a 90-second stroll.
4. Do this a few times more for a total of 20 to 30 minutes.
If you gain stamina or want to change up your routine, you can do longer cycles with shorter recovery times. Tabata-style exercise, for example, consists of 20 seconds of concentrated effort accompanied by 10 seconds of recovery time.
HIIT should be difficult enough to leave you gasping for air at the end of each work interval. According to ACE, HIIT should be performed at a frequency of 8 or higher for 30 seconds or less on a scale of 1 to 10, with 1 being the lowest strength and 10 being the highest. Tabata teaching is the same way. This style of exercise is differentiated from other types of intense exercises by the extreme strength and limited length of the efforts.
Read more: In Just 4 Minutes, This Tabata-Inspired Workout Blasts Fat
The Treadmill Will Help You Lose Weight
Burning calories on the treadmill will not only help you lose weight, but it will also help you get rid of dangerous fat around your midsection’s internal organs. This visceral fat, which varies from the fat that you can pinch with your fingertips, is worrying because it has been connected to a number of health issues.
According to Harvard Health Publishing, visceral fat is related to impaired insulin control, an elevated risk of heart disease, and high cholesterol. You won’t be able to lose belly fat or any other form of fat by walking on a treadmill, but you can burn total body fat.
If you’re not sure if visceral fat is an issue for you, you should assess your own risk factors for abdominal obesity. Measuring your own waist circumference is an easy and inexpensive process. Here’s how to do it:
1. Take off your shoes and stand together with your feet.
2. Fully exhale.
3. For a bare belly, measure the waist at the navel with a flexible measuring tape.
4. Calculate to the nearest tenth of an inch and write it down.
A waist circumference of 37 inches or less is considered low risk for men. It’s 31.5 inches for women. For men, 40 inches and above is considered high risk, whereas for women, 35 inches and above is considered high risk.
What Is a Good Body Fat Percentage? Read more: What Is a Healthy Body Fat Percentage?