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Health Walking Your Way to Weight Loss? Here's How Many Minutes You Should Log on the Treadmill

16:25  19 february  2020
16:25  19 february  2020 Source:   popsugar.com

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How Long Should a Beginner Walk on the Treadmill For Weight Loss ? If 20 minutes of treadmill walking feels too intimidating right now, try 10 or 15. If it' s convenient, you can even split Between logging steps and eating healthy, nutritious foods, you 'll be on your way to your weight - loss goals.

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a woman wearing a suit and tie: Walking Your Way to Weight Loss? Here's How Many Minutes You Should Log on the Treadmill© Getty / Thitipong Srisathan / EyeEm Walking Your Way to Weight Loss? Here's How Many Minutes You Should Log on the Treadmill If you're walking your way to weight loss on a treadmill, congratulations - you've made a good choice! Walking is an effective exercise for weight loss, especially for beginners, said Audra Wilson, MS, RD, LDN, CSCS, a bariatric dietitian at the Northwestern Medicine Metabolic Health & Surgical Weight Loss Center at Delnor Hospital in Geneva, IL. "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.

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  Here's How Far You Need to Walk Every Day to Lose Weight Losing weight while maintaining a moderate pace is possible. Here's how far you need to walk every day to shed those pounds.The answer to this question largely depends on factors like your age and your fitness level. Generally speaking, people who are at the beginning of their fitness journey can start by walking less. If you fall into this category and you're looking to shed some pounds, then you should aim to walk around 5 miles a day. In one 2016 study published in the Brazilian Journal of Physical Therapy, Thai researchers found that overweight individuals who walked around 10,000 steps (about 5 miles) per day were able to lose approximately 3.4 pounds in 12 weeks.

Read more : How Much Weight Can You Lose on a Treadmill After 6 Weeks? Here ' s what you need to keep in mind when it comes to treadmill weight loss . So if you 're actually running (as opposed to walking ), then 40 minutes or so on the treadmill a day can achieve half the calorie deficit you need

Walking may not seem like the best way to lose weight , but it can be surprisingly helpful in helping you reach your goals. To get you off on the right foot, here ' s a complete primer on how to use walking for weight loss , if you and your doctor have decided How fast (and how often) should you walk ?

How Long Should a Beginner Walk on the Treadmill For Weight Loss?

For a beginner, 15 to 30 minutes of walking on a treadmill will help you lose weight, said Dan Charak, NASM-CES, the fitness manager at the Northwestern Medicine Kishwaukee Health & Wellness Center in DeKalb, IL. But you can also cut back more than that, Audra said. It all depends on your starting fitness level. "You could start with just 10 to 15 minutes. If that's challenging, you could start with five minutes," she explained.

The key, Audra said, is "to set up a routine that we can stick with." If 20 minutes of treadmill walking feels too intimidating right now, try 10 or 15. If it's convenient, you can even split your workout up throughout the day. Jump on the treadmill for five to 10 minutes at a time, twice or three times a day, to increase your overall workout time without feeling like you have to set aside a big 15- or 20-minute chunk.

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Here is when running on treadmills can be really helpful, and extremely efficient. If you are a beginner, you must focus first on building endurance and aerobic fitness. After 3–4 weeks of training, you should be ready to raise the intensity level and do treadmill weight loss workouts efficiently.

In this video Jeff from Sorta Healthy takes you through an interval workout on the treadmill that is highly effective for weight loss . One round of this workout is still challenging and effective though. If that' s all you can do for right now, work your way up to completing two rounds of this routine over time.

How Fast Should a Beginner Walk on the Treadmill For Weight Loss?

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 (RPE), 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." Here's a simple RPE scale to help you stay on track with your intensity.

There are two kinds of cardio workouts you can do on a treadmill: steady-state, when you're walking at a constant pace the whole time; or intervals, when you'll go from faster intervals to slower ones in order to pump up your heart rate. Beginners should start with steady-state, Audra said, as that format is the best way to get your feet under you and acclimate to walking for exercise.

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Get the most out of your treadmill workouts by avoiding common walking mistakes. Eliminate these errors to get the full fitness and health benefits. Your time on the treadmill should be spent building good posture habits, not contributing to the damage you already do to yourself the rest of the day.

Walking continuously for 30 minutes or more is best fat burning. How Much You Should Walk Every Day to Lose Weight - Продолжительность: 6:01 BRIGHT SIDE 3 643 632 просмотра. How to Start Your Weight Loss Journey ?| The Best Way to Lose 5 LBS of Body Fat (AND FASTEST!)

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 it at the right level for the right amount of time," she told POPSUGAR. Kick your weight-loss journey off with steady-state walking and set those interval workouts as a goal as you build up your cardio fitness. (Here's a walking-running treadmill interval workout you can work your way up to.)

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 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. This two-week healthy eating plan can help you get started.

Here's How Far You Need to Walk Every Day to Lose Weight

  Here's How Far You Need to Walk Every Day to Lose Weight Losing weight while maintaining a moderate pace is possible. Here's how far you need to walk every day to shed those pounds.The answer to this question largely depends on factors like your age and your fitness level. Generally speaking, people who are at the beginning of their fitness journey can start by walking less. If you fall into this category and you're looking to shed some pounds, then you should aim to walk around 5 miles a day. In one 2016 study published in the Brazilian Journal of Physical Therapy, Thai researchers found that overweight individuals who walked around 10,000 steps (about 5 miles) per day were able to lose approximately 3.4 pounds in 12 weeks.

Between logging steps and eating healthy, nutritious foods, you'll be on your way to your weight-loss goals. Fire up the treadmill and lace up your shoes - it's time to hit the ground walking!

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