Walking For Weight Loss On A Treadmill (Complete Guide)

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Walking For Weight Loss On A Treadmill

Table of Contents


Our Summary And Answer: Walking For Weight Loss On A Treadmill


  • Walking is an excellent choice for overall health, fitness and weight management


  • Walking 10,000 to 20,000 steps a day has been proven to work wonders for overall health improvement


  • Using the treadmill can add a variation to walking as it allows you to change speed and gradient very quickly


Keep reading to find out more!


Walking For Weight Loss On A Treadmill

In order to lose weight, you need to be in a caloric deficit. You can create this deficit by eating less, or by burning more calories through exercise.


While many people think that running is the best way to burn calories, walking on a treadmill can actually be just as effective.


In this complete guide, we’ll go over how to incorporate walking into your weight loss routine.


If you’re looking to burn some extra calories in the process, keep reading!


We’ll cover everything you need to know about walking.


Recommended Read: >>> Intermittent Fasting <<<

How to walk on a treadmill for weight loss

When it comes to walking, there are a few things you need to keep in mind.


First, make sure you are wearing the proper clothing and shoes. Wearing clothes that are too tight or restrictive will make it more difficult to walk correctly.


Additionally, wearing shoes that have good support will help to prevent any injuries.


Second, you need to focus on your form. When walking, make sure that you are keeping your back straight and your head up. Remember to engage your core muscles, and swing your arms as you walk.


Third, you need to set the proper speed and incline. When first starting out, it is best to set the treadmill at a slow speed with a low incline. As you get more comfortable walking , you can gradually increase the speed and incline.


Finally, make sure you warm up before walking. Start at a slower pace for a few minutes to help get your muscles warmed up.


Once you’re ready to begin, follow these steps:


1. Set the speed of the treadmill to a comfortable walking pace. If you’re new to this, start with a slow speed and gradually increase it as you get more comfortable.


2. Start walking, making sure to maintain good form. Remember to keep your back straight, engage your core muscles, and swing your arms as you walk.


3. As you walk, gradually increase the speed and incline of the treadmill.


4. Walk for at least 30 minutes at a time to help burn calories.


5. Cool down for a few minutes after your walk by reducing the speed and incline of the treadmill.


Benefits of walking on the treadmill

The health benefits of walking on the treadmill are many. It is a great form of exercise because it is low impact and can be done by almost anyone, regardless of age or fitness level.


Walking is an even better way to get in your daily dose of exercise, as it provides a stable surface that is less likely to cause injuries than outdoors.


Additionally, the treadmill allows you to track your progress more easily, as you can monitor your heart rate, speed, and distance traveled.


Finally, using the treadmill can help to improve your mood and reduce stress levels. All of these factors contribute to making the treadmill an excellent choice for those looking to lose fat.


Tips for walking on the treadmill

When it comes to losing weight, walking on the treadmill can be a great way to help burn calories and shed pounds. If you’re looking to maximize your workout, here are a few tips to follow:


1. Start slow. When you first start walking on the treadmill, it’s important to take it slow. This will help prevent any injuries and give your body time to get used to the movement.


2. Increase your speed gradually. As you get more comfortable with treadmill walking, start gradually increasing your speed. This will help you burn calories in a shorter amount of time.


3. Add in inclines. To really ramp up your calorie burn, add in inclines. This will work your muscles differently and help you lose weight faster.


4. Add intervals. Another great way to boost your calorie burn is to add in intervals. This means alternating between high-intensity and low-intensity walking periods.


5. Wear a heart rate monitor. Wearing a heart rate monitor can be a great way to track your progress and make sure you’re working hard enough to see results.


Following these tips can help you make the most out of your walking workouts and lose weight effectively. Just be sure to listen to your body and start slow to avoid any injuries.


Walking program for weight loss

A walking program can help you burn calories and lose weight.


To create a walking program, you will need to start by determining how many miles you will need to walk each day to reach your goal. You can use a walking calculator to help you determine this.


Once you know how many miles you need to walk, break this down into smaller goals that you can work towards each day.


For example, try walking for 30 minutes today and then increase this by five minutes each day until you reach your goal.


In addition to walking, make sure to include strength training in your program two or three times per week.


This will help you use more calories and lose weight faster. Finally, make sure to stay motivated by setting small goals and reward yourself for reaching them. Good luck!


How much walking is too much?

Your body is extremely capable of walking for a number of hours a day as we have been primed throughout our lives to use our legs to walk about.


If you think about it, from the moment you get up to the moment you go to sleep; on average in the western world people walk between 5,000 and 10,000 steps.


So walking between 10,000 and 20,000 steps will do wonders for your fitness and over health and would be a good target to aim for.


Can walking cause injury?

Walking is probably the most safest form of exercise you can do. It is light on the body, burns a good amount of calories and will not stress the body.


Naturally, if you have any pre-existing issues that may prevent you from walking then that could cause an issue hence it’s always recommended to get clearance from your health specialist.

Tips while walking

Walking is one of the easiest and most effective exercises: Walking is one of the easiest exercises that you can do, and it’s also one of the most effective. When you walk, your body burns calories and strengthens your heart and lungs. Walking is also great for your mental health because it releases endorphins that make you feel happy. So if you’re looking for an easy way to get fit, Walking is the way to go!


Walking is a great way to get in your daily walk: When you walk, your body gets a great workout. Not only does your body burn calories, but your heart and lungs also get a good strengthening workout. This is important because it means that you’re less likely to develop health problems down the road. Walking is also great for your mental health because it releases endorphins that make you feel happy. So if you’re looking for an easy way to get fit, Walking is the way to go!


Make sure to keep your posture upright and your strides long: Maintaining good posture and taking long strides are both key to running efficiently. When you slouch, you’re wasting energy as you run, and when you take short steps, you’re not covering as much ground as you could be. By keeping your posture upright and your strides long, you’ll be able to run-walk and easily.


Increase the incline to use more calories: Adding variation to the walk will tax your body more so when you want a challenge add an extra 1% to 5% to the gradient


Frequently Asked Questions Walking For Weight Loss On A Treadmill

Is walking a good way for a weight loss journey?

Yes, walking is a proven way to better your health.

How many workouts should I do per week?

You can do up to 5 walking sessions a week as long as the walking speed and walking speed intervals are appropriate to your goals.

Should I add walking to my overall fitness routine regularly?

Yes. Walking is an excellent exercise for general health and wellbeing

What is low intensity and moderate intensity for walking?

Low intensity would be 2.5mph to 3mph on a flat gradient


Moderate intensity would be 3mph to 3.5mph on a gradient of up to 3%


Is a brisk walk on the treadmill or outside suitable?

Absolutely, yes.

Should I vary my workout intensity?

Yes, you can vary it from session to session or even within a session.

Should I use any other fitness equipment?

No, although some people do add weighted vests but that’s not essential

Should I monitor my calorie intake for fat loss?

Yes, any exercise routine should be balanced with a good nutrition and diet plan

Will adding cardio or walking be a good additional fat burner?

Yes, adding walking to your daily routine of up to 60 mins will speed up fat burn.

Can I walk outdoors?

Yes, you can walk outdoors on rest days

When do I know that I can walk faster as part of my fitness routine?

As your body gets used to the exercise and protocol you should increase the speed and/or the gradient.

What is the best walking workout and is it a good cardio exercise?

The best walking workout will be one that is varied in duration and intensity. And yes waking is an excellent cardio exercise.

Would 10,000 steps per day ain't in my fitness journey?

Yes, 10,000 steps will be a good target to hit in the initial stages

What is the maximum heart rate I should be in?

You can stay in the 65% to 75% of Maximum heart rate zone to ensure you keep burning the right energy

How many workouts per week should I add for walking?

You can do walking every day and perhaps set a goal of 10,000 steps (up to 20,000 steps)

Will walking affect my muscle gain in the gym?

No. With the correct diet and nutrition your muscle gain won’t be affected

Will walking cause injury during my treadmill workout?

No, it is a very safe exercise form.

Are there any peer reviewed studies to support walking as an exercise?

Yes, plenty. For more information see here.

Final Thoughts

Walking is an extremely powerful exercise form for overall health and fitness. It has often been overlooked but with the advent of 10,000 steps and fitness trackers – it’s fast becoming a popular exercise to boost health and fitness


We hope you found this article helpful. If you have any questions or comments, please feel free to leave them below. Thank you for reading!

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