Does Walking On A Treadmill Help You Lose Weight?

You have been walking from infancy, and probably don't devote much thought to how it's done. But when it comes to walking for fitness and weight loss, how you walk can make a difference in terms of results. To lose weight and get the most out of your treadmill walking program, just going through the motions won't do.

Exercise Duration

Daily walking on the treadmill is good for your heart and provides weight-bearing exercise for strong bones. But to lose weight with basic walking, you may need to put in some serious time. According to Mayo Clinic nutritionist Katherine Zeratsky, if you add 30 minutes of brisk walking to your daily routine, you will only burn about 1/3 pound per week, not very encouraging if you want quick results. The American College of Sports Medicine recommends a minimum of 30 minutes daily of moderate intensity physical activity for purposes of health, but emphasizes that exercise for weight loss may require 60 to 90 minutes daily.

Speed and Incline

Intensity refers to how hard you exercise. On a treadmill, the two variables for intensity are speed and incline. According to MayoClinic.com, walking at 2 mph burns between 200 and 300 calories per hour, while walking at 3.5 mph burns between 300 and 400. How fast you are able to go depends on the length of your stride and your fitness level. To determine your best pace, gradually increase your speed by half-mile increments until you cannot continue without running, then back off to a pace you can sustain. Once you have established your pace, use the incline feature to up your intensity. However, beware of pulling your weight uphill with your arms, or you will negate the benefit of added intensity.

Body Alignment and Technique

When using the treadmill, it is important to maintain an upright body position. While handrails provide an important safety feature if you lose your footing, you should not use them to support your weight. Leaning forward onto the handrail forces your joints out of alignment, setting you up for possible back, knee and hip pain. Walk with your chest lifted and shoulders back, eyes fixed straight ahead. Use the handrails for balance only. As you step forward, strike with your heel, then allow your foot to roll through the ball and toes as it passes beneath you. Take a normal-length stride, just as you would when walking down the street. Establish a rhythmic pattern of breathing deeply, in through your nose and out through your mouth.

Shoes and Weight Loss

Good quality, well-fitted running shoes are imperative to prevent pain and injury while you walk on the treadmill. Do not fall for gimmick shoes that claim to help you burn more calories or tone your muscles. In a 2010 study of athletic shoes funded by the American Council on Exercise and conducted at the University of Wisconsin-La Crosse, "fitness shoes" with an unstable sole were pitted against good quality running shoes to evaluate the impact on caloric expenditure and muscle recruitment. Researchers concluded that the fitness shoes did not enhance caloric burn or physiological responses. They also found no evidence to support the notion that shoes with unstable soles have a greater toning effect on muscle.