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Treadmill Walking Weight-Loss Plan

by
author image Jennifer Loucks
Jennifer Loucks has been writing since 1998. She previously worked as a technical writer for a software development company, creating software documentation, help documents and training curriculum. She now writes hobby-based articles on cooking, gardening, sewing and running. Loucks also trains for full marathons, half-marathons and shorter distance running. She holds a Bachelor of Science in animal science and business from University of Wisconsin-River Falls.
Treadmill Walking Weight-Loss Plan
You can use your treadmill for a daily, convenient workout. Photo Credit inifinity health and condition concept with running woman image by .shock from <a href='http://www.fotolia.com'>Fotolia.com</a>

Treadmills are a way to add exercise to your weight-loss plan and increase the number of calories burned. Adults need a minimum of two hours and 30 minutes of moderate aerobic activity each week to maintain a healthful lifestyle. A plan that includes brisk walking five times a week for a minimum duration of 30 minutes will burn calories and increase success with weight loss. Set up an appointment with your physician before you start a weight-loss walking plan to verify there are no underlying medical conditions that may cause a problem.

Step 1

Set the treadmill speed to a comfortable walking pace between 2.5 and 3 mph. Select a pace where you can speak comfortably without taking a break to breathe. Walk for five to 10 minutes so the muscles warm up and loosen.

Step 2

Press the treadmill pause button and step off. Complete leg stretches to focus on the calf, hamstring and quadriceps.

Step 3

Step onto the treadmill, set the speed to a faster pace than the warm-up and walk at this pace for a minimum of 30 minutes. Set the pace fast enough that you cannot hold a conversation easily, generally in the range of 3 to 4 mph.

Step 4

Increase the walking time by five minutes each week until you reach 60 minutes. The longer you walk at a fast pace, the more calories burned to assist with losing weight.

Step 5

Reduce your speed to a comfortable walking pace between 2.5 and 3 mph to cool the body down before you step off the treadmill. Walk at this pace for a minimum of five minutes.

Step 6

Step off the treadmill and complete leg stretches. Make sure to focus on the calf, hamstring and quadriceps.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
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  • Lose 2 pounds per week
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