If you're a regular treadmill user and want to maximize your cardio routine for weight loss, there are a few key factors to consider. We connected with Ronny Garcia, a Certified Personal Trainer from Blink Fitness, to break down the ideal speed and duration for walking on a treadmill to shed those unwanted pounds.
When it comes to the speed, Garcia suggests aiming for a brisk pace that elevates your heart rate and makes you break a sweat. The goal should be to walk at a comfortable pace where you can still carry on a conversation. A general guideline for effective weight loss is to aim for a pace of three to four miles per hour. This pace should be sustainable for 30 minutes to an hour. As you progress and gain more fitness experience, you can increase the speed and even incorporate intervals of jogging or running.
When considering the duration of your treadmill workout, it can vary depending on the individual. However, Garcia recommends starting with at least 30 minutes of continuous treadmill activity. As you become more comfortable and fit, you can gradually extend your workout to 45 minutes or even an hour. It's important to listen to your body and not push beyond your limits.
Consistency is key, so Garcia emphasizes the importance of aiming for a minimum of 150 minutes of moderately intense exercise each week. This ensures that you're building a regular fitness routine that contributes to steady weight loss progress.
Walking on a treadmill offers several benefits when it comes to weight loss. Firstly, it burns calories. Whether you're walking on a treadmill or outside, engaging in regular walking helps your body burn calories, leading to weight loss over time. The number of calories burned depends on the speed at which you're walking and the duration of your workout.
Treadmill walking is also highly accessible. Most gyms have treadmills, making it convenient for you to include this form of exercise in your routine. Additionally, regardless of the weather conditions, you can still work out indoors on a treadmill, ensuring that you don't miss out on your exercise session.
Furthermore, treadmill workouts are highly customizable. You have the freedom to adjust the incline, speed, and choose from various workout regimens. If you're ever looking to switch things up, TikTok offers a plethora of treadmill workout routines to keep you motivated and engaged.
Apart from weight loss, walking on a treadmill also helps tone your muscles. Primarily targeting the lower body, including calves, thighs, and glutes, this exercise also engages your core muscles for stability and balance.
In conclusion, if you're using a treadmill for weight loss, aim for a brisk pace of around three to four miles per hour, where you can maintain a conversation. Start with at least 30 minutes of continuous treadmill activity and gradually increase the duration as your fitness level improves. Don't forget to incorporate strength training and strive for at least 150 minutes of moderately intense exercise each week. With consistency and determination, walking on a treadmill can be an effective tool in achieving your weight loss goals.
