According to experts, 10-30 minutes of treadmill walking is the way to go. 🏃♀️🙌
on a treadmill, congratulations: you've made a good choice! Walking is an effective exercise for weight loss, especially for beginners, said Audra Wilson, RD, CSCS, a bariatric dietitian and strength and conditioning specialist at the Northwestern Medicine Metabolic Health & Surgical Weight Loss Center at Delnor Hospital."It's fairly low impact," she explained."It's in a controlled environment . . . It's a good way for beginners to just get started moving.
You have a couple of things to figure out, though: namely, how long you should be walking and the speed you should aim for. Keep reading for those answers and more tips to make treadmill walking for weight loss a breeze.For a beginner, 15-30 minutes of walking on a treadmill will help you lose weight, said Dan Charak, NASM-CES, fitness manager at the Northwestern Medicine Kishwaukee Health & Wellness Center.
For a beginner on the treadmill, a brisk walk is a good place to start, Dan said. It really depends on your individual fitness level, though. Audra recommended paying attention to your rate of perceived exertion , or how hard it feels like you're working. If one is rest and 10 is an all-out sprint, aim for"anywhere between five and seven," Audra said."Feeling like you could talk to somebody, but not carry on a steady conversation.
Speed intervals burn more calories in a smaller amount of time, but starting with them without the proper fitness baseline can lead to injury or discouragement, Audra said."You want to start with a level that's going to make you feel good, invigorated, and give you energy, which is what exercise should do if you're doing at the right level for the right amount of time," she told POPSUGAR.
And since you'll be doing all this walking, Audra said, get a pair of supportive shoes so you can feel your best when you hit the treadmill. It's common to experience foot or knee pain due to inadequate footwear, and you'll fall off of your workout and weight-loss goals if you're in pain every time you hop on a treadmill. A healthy diet will also help you reach your weight-loss goals faster, and help you feel better while you're doing it.
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