Walking is the best means of maintaining overall well-being, from improving blood circulation to relaxing your mood it is the best everyday exercise. Walking on a treadmill is the most simple aerobic exercise we can stick with for losing weight quickly and effectively. The advantage of walking on a treadmill is that you can change your speed, and inclination, and add intervals to burn calories and lose weight more quickly. But the question is, how long should you walk on a treadmill to lose weight? A heavier person will lose weight quicker than a lighter person while walking the same distance because walking is a weight-bearing exercise that affects the calories burnt by you and helps in weight loss.
How Long Should You Walk on a Treadmill?
How long you should walk on a treadmill a day depends on your current weight, target weight, fitness level, and calorie intake in a day but ideally, it is 10,000 steps each day for most individuals. To estimate the time you should first consider your fitness level. If you have just embarked on the weight loss journey then start with brisk walking for 15 to 20 minutes at the start and increase it to 40 to 45 minutes gradually by adding 5 minutes each day. Before walking on the treadmill at a beginner's level you should start with warming up by stretching and brisk walking. Walk at a slower pace and increase it gradually. Challenge yourself each day by walking uphill and at an increased pace. Add inclination to activate muscle fibers as walking uphill engages our muscles three times more than on a flat surface.
Fat Burning Zone
Find out your maximum heart rate per minute to calculate your fat-burning zone. For example, your maximum heart rate is 220 minus your age. The average fat-burning zone is 70% of your maximum heart rate. If your age is 40, then the maximum heart rate is 220-40 = 180 and the fat-burning zone is 70% of 180 ie. 126 beats per minute. This number will vary according to the age, sex, and fitness of the individuals. Take the help of a personal trainer to determine your heart rate and ideal speed for optimal weight loss. For losing fat combine treadmill cardio workouts with high-intensity interval training (HIIT). For burning fat quickly through walking on the treadmill try HIIT workouts which comprise shorter bursts at higher speed and difficulty levels followed by an active recovery period of rest. It helps in excess post-exercise oxygen consumption which in turn pushes your body toward a high metabolism state. It requires increased energy and calorie burn resulting in fat-burning weight loss.
Walking gives effective weight loss results when it is done consistently each day maintaining the pace. Walking has so many benefits such as increased circulation, reducing the risk of heart diseases, strengthening muscles, improving sleep and brain function, stopping bone mass loss and supporting your joints, and improving your breath. One of the emotional health benefits of walking is that it releases natural pain-killing endorphins which lightens your mood.