If you rely on the treadmill for your cardio workouts, you're likely always seeking ways to optimize your routine. Alongside strength training, incorporating regular cardio is essential for a comprehensive exercise regimen, especially if your goal is to shed unwanted pounds. Prepare to elevate your treadmill session as we've consulted with Ronny Garcia, CPT from Blink Fitness, to detail precisely the speed at which you should walk on a treadmill for effective weight loss, as well as the ideal duration for your workout. Keep reading to discover more, and once you're done, don't forget to explore the article "People Are 'Retro Walking' & Swear by the Benefits: 'My Posture Is Now Nearly Perfect'."
How fast do you need to walk on a treadmill for weight loss?
Garcia suggests, "While pace can differ from person to person, a good rule of thumb is to strive for a brisk pace that raises your heart rate and induces sweating. You should still feel comfortable enough to hold a conversation—if you find it difficult, you may be walking too quickly."
In essence, your target pace should fall between three to four miles per hour. You should aim to sustain this pace for a duration of 30 minutes to an hour. As you become more adept in your fitness regimen, Garcia suggests increasing the speed and incorporating intervals of jogging or running.
How long should your treadmill workout be for weight loss?
The duration of your treadmill session can vary depending on your personal fitness level and goals. "A solid starting point is committing to at least 30 minutes of continuous treadmill activity," Garcia advises. "As you advance, consider extending your workout to 45 minutes or even an hour, provided your fitness level allows it. Always listen to your body and adjust accordingly."
Consistency is key, and Garcia emphasizes aiming for a minimum of 150 minutes of moderately intense exercise each week to reap the benefits.
How is treadmill walking a beneficial addition to a weight-loss routine?
It aids in calorie burning. It's no secret that incorporating daily steps or strides—whether on a treadmill or outdoors—helps your body burn calories, contributing to gradual weight loss over time. According to Garcia, the number of calories you expend depends on your walking speed and the duration of your workout.
It's easily accessible. Accessibility is paramount when establishing a consistent fitness routine, ensuring long-term adherence—a critical factor for sustainable weight loss. "Treadmills are readily available as most gyms have one! Plus, they enable you to exercise regardless of the weather," Garcia highlights.
It offers customization. In addition to accessibility, treadmills offer a plethora of incline options, speeds, and workout variations. If you're seeking ways to refresh your routine, platforms like TikTok offer a wealth of innovative workouts, such as the popular 12-3-30 incline walking regimen.
It enhances muscle tone. "Walking primarily targets the lower body, including the calves, thighs, and glutes," notes Garcia. "It also engages core muscles, promoting stability and balance."