Treadmills are common fixtures in commercial and home gyms. They provide an opportunity to exercise aerobically, which is important for your health. According to the President's Council on Physical Fitness and Sports, an adult should exercise at least 2 1/2 hours per week with moderate intensity. Speed walk on a treadmill to burn calories, improve your cardiovascular condition and strengthen your leg muscles.
History
Speed walking, commonly called race walking in athletic circles, is an official Olympic sport. Reintroduced to the Olympics in 1932 after a brief hiatus, race walking is a sport that requires stamina, speed and an adherence to proper form. The participant must not have both feet off the ground at the same time, according to the International Association of Athletics Federations.
Form
Speed walking is a good alternative to running as it puts far less stress on your joints. However, proper form when speed walking on a treadmill is important. Pay attention to your posture while walking. Engage your abdominal muscles and keep your body in a straight line as you walk. Look straight ahead, bend your arms at a 90-degree angle and place one foot almost directly in front of the other as you walk. Pump your arms vigorously. Avoid the temptation to jog or run by keeping one part of your foot in contact with the ground at all times.
Benefits
Speed walking burns more calories than a stroll through the park. A 30-minute walk at 5 mph burns 300 calories in a 175-pound person, while walking at 3 mph burns just 168, according to PreventDisease.com. In addition to burning calories, speed walking can reduce your risk of developing high blood pressure, certain cancers and heart disease. Speed walking on a treadmill helps control your pace, as the motorized belt moves continuously at the same speed. Outside, you may inadvertently slow down. Speed walking also builds leg muscles without the jarring impact of fast jogging.
Strategy
Once you are able to walk for 30 minutes at 3 mph or faster, begin speed training. Warm up for five minutes, then use the speed control button to gradually increase the speed to 3.5 mph. Walk for five minutes at 3.5 mph. Every two minutes thereafter, increase the speed by 0.2 mph until you are walking at 4.5 to 5 mph. Walk at your maximum speed for five minutes and gradually reduce the speed until your workout is over. As you get stronger, Increase the number of minutes you walk at maximum speed. Add incline work to your speed walking by beginning with a small incline percentage and keeping proper form.
Considerations
Consult with a doctor before starting any type of exercise program. Use a well-maintained, stable treadmill. Always use the safety key attachment to avoid injury should you lose your balance while walking at a fast pace. If you want to lose weight, pair your speed walking workouts with low-calorie eating.
References
- President's Council on Physical Fitness and Sports: 2008 Physical Activity Guidelines for Americans
- International Association of Athletics Federations: Race Walking -- Introduction
- Special Olympics: Race Walking
- Prevent Disease: Calories Burned While Walking
- Stony Brook University: Walking for Health and Fitness
- Weight-Control Information Network: Weight Loss for Life
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