Lose your belly fat by creating a weekly exercise program that includes walking on a treadmill and strength training. Doing abdominal crunches alone will not burn the fat stored in the belly and abdominal region. A treadmill allows you to increase the difficulty by adding in hills and increasing the speed as you become more fit. Take the time to talk to your doctor prior to starting a new exercise regimen to make sure you have no underlying medical conditions.
Warm up and Cool down
Walking on a treadmill to lose belly fat begins with warming up the leg muscles. Walk for a minimum of five minutes at a comfortable pace of 2 mph or higher where you are able to talk easily while walking. Repeat this pace for a minimum of five minutes at the end of the high-intensity walk to cool the body down slowly. Do not add minutes walked during the warm up and cool down into the higher-intensity walking session time.
Walking
A daily cardio workout session is the best method of losing excess belly fat, according to the Mayo Clinic. Walking on a treadmill offers a low-impact option that is available indoors at your convenience. You do not have to worry about the weather or missing your favorite television show if your treadmill is located in an area with television access. Attempt to walk for a minimum of 30 minutes each day at a pace where it is difficult for you to talk easily. This pace is generally 3 mph or higher depending on your fitness level. Add five to 10 minutes to your walking session to increase the time to 60 minutes gradually.
Strength Training
Adding strength training to your cardio workout schedule will increase your overall muscle mass, according to the Center for Disease Control and Prevention. An increase in muscle mass will cause an increase in your metabolic rate up to 15 percent to assist the body with weight loss and weight maintenance. Strength training also offers the benefits of improving your mental health and lowering the risk of heart disease, arthritis and diabetes. Attempt to strength train with weights or resistance bands a minimum of two times each week.
Stretching
Stretching your muscles before and after a treadmill workout will elongate the muscles and increase your flexibility. An increase in flexibility lowers the risk of injury during your workout sessions. Always stretch after warming up the muscles and following the cool down when the muscles are limber. Stretch each leg muscle separately and hold the stretches for one minute each. Never bounce while stretching as this adds stress to the joints and muscles.
Considerations
Walk slowly on the treadmill until you are comfortable with the movement and width of the moving belt. The treadmill moves at a steady pace and can cause you to fall if you do not pay attention to where you are stepping on the surface. Wear comfortable athletic shoes that offer the proper foot support. Visit a sports shoe store for a running or walking shoe fitting if needed.
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