How To Lose Weight Walking On A Treadmill

Treadmill walking is a low-impact exercise that burns calories and contributes to weight loss. Walking on a treadmill is different than going for a walk outdoors--the terrain does not change and there is no wind resistance. Adjust to the moving belt, focus on your posture and continuously challenge yourself to ensure that you that get the most out of your workout while walking on a treadmill. Maximize your walk by planning an efficient and productive routine before you step on the treadmill.

Step 1

Focus on your form before increasing walking speed on a treadmill. Stand up straight, relax your shoulders and tighten your midsection muscles. Relax your arms by your side and let them swing while you walk on the treadmill. Do not hold onto the handles while you are walking--doing so reduces the amount of calories you burn, increases the risk of injury and compromises your form.

Step 2

Start walking at a comfortable pace. Walk slightly faster than you would outside or walk at the same pace with a 1 percent incline--this will account for the absence of wind or air resistance. Start with three 30 minute walks a week. Build up to five days of walking on the treadmill--how long this takes will depend on a number of factors.

Step 3

Incorporate interval training into your walks. Walk at your comfortable pace--breathing is easy and the legs do not feel fatigue--for three minutes, increase the speed and incline for two minutes and then return to your comfortable pace. Continue alternating between the two for the remainder of the workout. This will overload the cardiovascular system and burn more calories. Reevaluate and adjust your comfortable pace every two weeks--as you get stronger, you will be able to increase the speed of your comfortable pace.

Step 4

Add resistance to your walks. Hold 1 or 2 lb. weights in each hand for a portion of your walk. Do side raises and biceps curls while you are walking on the treadmill. Lift your arms out to your sides, stopping when they are parallel to the ground. Lower and repeat. Adjust your movement so you don't hit the handles. Glue your arms by your side and curl your knuckles to your shoulders. Lower your arms back to your sides to complete a biceps curl. Incorporating more body movement into your walking routine burns additional calories and leads to additional weight loss.

Tips and Warnings

Be consistent. Regular exercise is essential to weight loss. Listen to music, watch TV or do something that makes walking on the treadmill enjoyable for you. Wear walking shoes that support your ankles and feet. Record the distance, speed and incline of your walks. This will make it easier to track your progress and to determine when you need to increase the intensity. Push your self during a walk--the harder that you work, the more the workout will contribute to your weight loss.