Treadmills are a staple at most gyms. When you envision treadmill workouts, running or brisk jogging often comes to mind first. However, a leisurely treadmill walk is effective at weight loss, too. Depending on the speed of your gait, jogging and running burns between 75 and 100 calories per mile. Walking burns 50 calories per mile.
Distance
Walking on a treadmill will make you lose weight, but only if you walk frequently. In a six-month study by the Duke University Medical Center, participants who jogged 20 miles each week lost fat. To get the same results with walking, you'd need to walk 30 or 40 miles each week. This is definitely a lot of walking, but if you eat right and incorporate other exercises into your workout, you can achieve weight loss with a shorter walking regimen.
Intensity
You can speed up weight loss on a treadmill by increasing the intensity of the workout. Maintain a comfortable walking speed, but add intensity with extra weight. You burn around 5 to 20 percent more calories by holding hand weights as you walk on a treadmill. Start with 1/4-lb. weights, and increase the weight after you get used to walking with weights. Never exceed 2-lbs., as this causes extra strain on your shoulder and elbows, leading to joint problems later in life.
Speed
Interval training is a type of treadmill exercise where you walk at a comfortable pace, and then sprint for 30 seconds every two or three minutes. Brief periods of intense running or jogging keep your heart rate up for better cardiovascular exercise, while relaxing walking periods let you rest and reduce muscle strain. Sprint whenever you feel comfortable, and you'll notice faster weight loss during a treadmill walking regimen.
Hydration
Though treadmill walking isn't as vigorous as jogging, it is surprisingly exhausting. Over several miles of walking, you need to replenish fluids to keep your stamina up for continued exercise and weight loss. When walking on a treadmill, drink at least 6 oz. water per mile, and up to 16-oz. if you become fatigued. A light snack gives you energy before walking, but don't walk after a full meal, as this can cause indigestion.
References
- "Marathon: You Can Do It!"; Jeff Galloway; 2001
- Harvard Medical School: Abdominal Fat And What To Do About It
- "The Complete Guide To Walking: For Health, Weight Loss, And Fitness"; Mark Fenton; 2008
- "Walking: A Complete Guide To The Complete Exercise"; Casey Meyers; 2007
- "Fitness Walking"; Therese Iknoian; 2005
Member Comments