Walking is a low-impact form of exercise that also has a weight-bearing effect on the body. This makes it beneficial for strengthening your bones. A treadmill affords you the ability to walk from the safety and comfort of indoors. If slimmer hips and thighs are what you desire, treadmill walking will satisfy your needs.
Effect of Cardiovascular Exercise
Walking is a form of cardiovascular exercise performed in a repetitive motion for an extended period of time. Cardio increases your heart rate and causes you to break a sweat and burn fat. Being that spot reduction is not possible, weight loss takes place throughout your entire body -- and this in turn reduces the size of your hips and thighs.
Length of Training Sessions
For walking to be an effective form of exercise to reduce your hips and thighs, you must train long enough and commit to your workouts. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity performed five days a week for effective weight loss results. If you have a busy schedule, walk two or three times a day on the treadmill to accumulate your time. Having a treadmill at home will make this easier. From a calorie perspective, a 200-lb. person burns about 430 calories in 60 minutes walking at 4 mph which is a brisk pace.
Incline
Treadmills come equipped with an incline feature. Walking with the incline turned up will not only boost your caloric expenditure, but it will also tax your muscles with more force. By adding even small amounts of muscle, you will boost your resting metabolic rate and promote faster weight loss throughout your whole body.
Effect of Interval Training
Walking at a steady pace burns calories efficiently, but you also have the option of doing interval training. This is performed by alternating your speed back and forth from fast to slow. According to MayoClinic.com, this training method leads to faster weight loss and it also boosts your aerobic capacity. When you walk, either alternate your speed up and down or adjust the incline up and down.
Proper Body Mechanics
Treadmills have handrails that run across the top. An exerciser often places her hands on this handrail throughout the duration of her workout. This will not only take work away from your body and reduce your caloric expenditure, but it will also increase your odds of developing muscle imbalances. Always walk in an upright position with your shoulders lifted and gaze fixed forward. Move your arms and legs in a smooth, alternating motion.
Importance of Diet
Walking on a treadmill does not burn as many calories as more intense forms of exercise, like running and jumping rope, so you need to be sure that you pay attention to your eating habits. Noshing on a food buffet after a long workout can nullify the work you just finished. Follow a diet that is high in nutrient-dense foods like fruits, vegetables, whole grains and lean meats, and cut back on your calories to promote faster weight loss.
References
- NIH Osteoporosis and Related Bone Diseases National Resource Center: Exercise for Your Bone Health
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- Fatburn.com: Results for Walking -- 4 mph (15 min/mile)
- MayoClinic.com: Interval training: Can it boost your calorie-burning power? Mayo Clinic staff; February, 2010
Member Comments