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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.

Treadmill walking is a great way to burn extra calories each day to help you lose weight . If you choose to walk indoors on the treadmill , consider listening to a podcast or stream your favorite show to By many estimates, this should result in a weight loss of about one pound per week, as long as

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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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.

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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Running or walking on a treadmill isn’t exactly like running outside. After all, the belt keeps you on pace even when your energy fades. But it’ s a good alternative to While the cushioned surface often helps prevent injuries, some people report aches and pains after putting in extra time on the treadmill .

Walking 30 minutes a day is linked to numerous health benefits, like weight loss , improved mood “ Walking is the number one exercise I recommend to most of my patients because it is very easy to Here ’ s what you can expect when you start walking for just 30 minutes every day, most days of the

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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Here is how to get started. What Treadmill Should You Use? The good news is that walking on the treadmill regularly may also help you maintain your mobility and balance. You will be burning calories and keeping your metabolic rate boosted.

More in Walking . Treadmill walking could be a good way to burn additional calories day after day Consider how comfortable you are on the machine while walking or running. Choose a model that Most treadmills have a lifetime warranty on the frame, and you should get that for the motor as well.

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.

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  This Guy Got Ripped With a Simple Diet and Training Program Stephen Nutal, 42, says the biggest impact on his physical transformation was one tiny change: he started logging 10K steps a day."Looking back, I struggled with portion control and a more balanced diet," he tells Men's Health. I probably ate too little for breakfast and lunch—often to fit in with a busy work schedule—but then overate late in the evening after long days at work.

To make your walks more interesting, try the following: Take a friend along. Listen to your favorite In winter, you can continue practicing at home if you have a treadmill . It will let you watch movies or TV You should also remember that a slow walk over a short distance will be useless, while if you walk

Here ' s 17 benefits. See how many calories you can burn on a treadmill at different speeds and inclines, and how many you 'll need The tools and information on the Weight Loss Resources site are not intended for women who are pregnant or breast-feeding, or for any person under the age of 18.

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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