Treadmill walking is an excellent technique to burn additional calories each day, which will aid in your weight loss efforts. Cardiovascular activity, such as brisk walking, should be used to burn an additional 300 calories each day. Approximately 60 minutes of moderately strenuous activity each day, in addition to limiting the quantity of calories you consume, is required to achieve this goal. In this article is showing how treadmill walking for weight loss.
Tips For Losing Weight On The Treadmill.
Throughout this program, you will push your body by varying your workouts throughout the week, with harder days alternating with lighter days, and you will see results. You can make changes to this timetable to make it more suitable for your needs. Rest days can be added in as required, however it is better not to have more than one rest day in a row unless absolutely necessary.
If you are unable to arrange enough time on the treadmill, you still have a number of choices for meeting your calorie-burning objectives.
- Training at a high level of intensity
- Moderate-intensity exercise over a longer period of time
- Workouts that are short in time and high in intensity
Extensive research has demonstrated that both longer-duration, moderate-intensity exercises and shorter-duration, vigorous-intensity activities are helpful for reducing body fat.
However, research shows that high-intensity exercise is more time efficient than low-intensity training.
In this case, if you don’t have a dedicated 60-minute block of time to exercise, you can choose for a 15–20-minute high-intensity workout or supplement your moderate-intensity exercises with one or two 15-minute walks (on or off the treadmill) during the day to gain more time.
Week One Workout Program.
Use this calendar as a starting point for your fitness routine, and make adjustments as needed to accommodate your specific schedule.
Walking Workout With A Moderate Intensity.
Begin the week with 60 minutes of moderate-intensity exercise to get your blood flowing. Depending on your pace and weight, you may burn up to 300 or 400 calories every minute. If you are unable to dedicate an hour to this workout, you can divide it into two sessions of 30 minutes each if necessary.
After warming up for 10 minutes at an easy to moderate speed, raise your pace to a brisk walk that puts your heart rate up to 60 percent – 70 percent of your maximum heart rate for the remainder of the workout. If you don’t know your goal heart rate figures, you may use a heart rate calculator to figure them out.
Many treadmills are equipped with a grip pulse detector or heart rate monitor, which may be used to keep track of your heart rate and level of exertion while running. An RPE scale, also known as a rating of perceived effort scale, may be a useful tool for evaluating workout intensity, and it requires no additional equipment.
If you want to utilize the scale, simply pick a value between 6 and 20 that corresponds to your workload, with 6 denoting full rest and 20 denoting maximal effort (i.e., not sustainable for longer than a few seconds).
Walk For Health In Convenience.
Due to your excellent performance on Monday, your cardio workout today will consist of a 30-minute walk at a slower speed. Make an effort to maintain a heart rate between 50 and 60 percent of maximum, which translates into an RPE grade of 11–12.
Following your treadmill session, perform an upper body workout with weights or exercise bands to tone and strengthen your muscles.
Workout On The Treadmill Hill.
When you use the inclination option on your treadmill, you might burn more calories per minute than when you do not. Identify one of your treadmill’s pre-programmed hill exercises and utilize it for today’s workout. Choose from a steady ascent or hill intervals to suit your needs.
You should aim for 45 minutes of moderate-to-vigorous-intensity exercise, including at least 30 minutes of hill work, with your heart rate in the range of 70 percent to 85 percent of your maximal heart rate.
The RPE scale should indicate that you are operating in the 14–16 range, which is moderate to difficult to accomplish your goals.
Walking For Health At A Moderate Pace.
30 minutes of walking at a moderate speed is recommended. You should have the impression that you are working, but not very hard. On the RPE scale, you can pick a number between 12 and 14. The intensity of the workout should seem manageable with time. Maintaining a modest intensity during this workout will allow you to conserve energy for Friday’s more strenuous session.
Try some core training at the conclusion of today’s exercise after you’ve finished your upper body workout. There is no need for special equipment. Alternatively, select 2–3 of your favorite abdominal exercises, such as:
- Curls in the abs.
- Abdominal workouts performed while standing.
Workout Consisting Of Speed Intervals.
The majority of treadmills come pre-programmed with speed interval training routines. During intervals, you walk or run at a demanding pace for a short period of time, then slow down for a longer period of time to regain your breath before speeding up again. For example, you may accelerate for 30–60 seconds before slowing down for up to two minutes to recuperate.
Choose from one of the pre-programmed routines or come up with something entirely new. If you are comfortable jogging, you can alternate between running for your speed period and walking for your recovery interval if you are comfortable doing so. Even if your treadmill does not have a speed interval program, you may adjust the pace by manually increasing and reducing the speed on the treadmill.
For the speed parts, you should feel as though you are working hard to extremely hard (15–18 on the RPE scale), or at around 80–90 percent of your maximum heart rate during the segments. Maintain an active but reasonably easy recovery section (10–12 on the RPE scale) throughout the recovery portion.
Workout At A Distance.
Set a goal of walking for an hour or longer at a comfortable pace to achieve your goal. This is a wonderful chance to take your stroll outside for the day and walk in a park, along a greenway, shop, or explore the area. Track your steps and distance traveled using your smartphone or activity tracker so that you can compare how many calories you are burning during your daily activities to how many calories you are burning during any weekend diet splurges you may have planned.
In order to pass the time while walking on a treadmill inside, consider listening to a podcast or streaming your favorite program to keep you entertained. Some treadmills are equipped with a built-in screen, allowing you to keep up with your favorite program as you work out. Additionally, you may be able to view your program on a tablet or smartphone device.
Stretching And Having A Good Time.
Put your walking legs to work simply by spending time with friends and family while being active. To loosen up, perform a stretching practice as part of your warm-up. Investigate other physical activities, such as bicycling or swimming, that will use muscles in a different way than walking. For today, the objective is to discover pleasure in moving and being alive.
Week Two Workout Program.
Repetition of the treadmill workout week routine is recommended. On the hill training day and the speed interval day, experiment with the numerous pre-programmed programs on your treadmill to keep things interesting.
If you haven’t been walking frequently for fitness reasons, you may need to start with shorter treadmill sessions and gradually increase the amount of time you spend on the machine each day. Increase the number of 15-minute walks you take throughout the day as needed to meet your time or calorie goals.
If you burn an additional 300 calories per day through activity and cut your calorie intake by 200 calories per day, you should be able to reach a 500-calorie-per-day calorie deficit. Several studies have found that doing so should result in a weight reduction of around one pound per week, provided that you do not alter your activity level or food consumption in any other manner.
Week Three Workout Program.
Make adjustments to the weekly schedule to make it more convenient for you. Increase the efficiency of your walking technique by focusing on improving your posture and form, and by learning how to walk quicker so that you can burn more calories in the same training session.
It’s possible that as you go, your fitness and weight may improve, requiring you to utilize greater speed and inclination to boost your heart rate into the appropriate effort zone.