Walking to Lose Weight With a Treadmill

Walking to Lose Weight With a Treadmill

When you ask someone to think of a cardiovascular activity available at the gym, the vast majority would name the treadmill. We have a love-hate relationship with the treadmill, it’s a staple to fitness and is available in the vast majority of gyms.

It can be a disheartening machine, particularly when comparing your statistics to the gym bunnies around you. We can’t help but feel a little envious about the people who were running their long before you arrived, and are still there sprinting long past your limits.

While they might be your ultimate goal, it can be as beneficial to walk before you run.

Remember that health and fitness is a marathon, not a sprint, and this applies to the exercises you choose to maintain your body.

If you’re reading this article, you’re probably already aware that running, whether it be on the treadmill or otherwise, is not for you.

While you may be physically fit in other cardiovascular areas there are many people who struggle with running due to a multitude of reasons such as lower lung capacity, weaker ankles, or simply find the activity boring.

This does not mean you should disregard the treadmill. Walking on the treadmill to lose weight requires a bit more time, but with the right amount of effort utilizing your treadmill settings effectively, you can create a routine which works with your lifestyle.

So how do you lose weight walking on the treadmill?

We will detail five steps for you to follow for a successful treadmill walking routine. Make sure you tailor these to suit your requirements.

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1) Counter The Treadmill Boredom

Treadmill technology has changed tremendously in the last twenty years. Newer treadmills in the gym have the ability to access the internet allowing you to access YouTube and check your social media accounts.

These features are often overlooked when you are running as you’re usually too preoccupied with your feet to worry about pressing buttons to update your Twitter.

When you’re walking you can use these functions without worrying about your balance.

While not all treadmills have these functions, you’re probably lucky enough to own a smartphone which is also a lot easier to use while walking at a brisk pace compared to running a marathon.

The traditional TV show can also captivate your attention during your workout. Remember to choose something that will hold your interest, and don’t let yourself stop walking until you’ve finished your routine.

2) Ensure You Warm up Properly

Before commencing your treadmill workout, make sure you begin a five minute warm up. This is not intended to raise your heart rate too much, but to simply loosen up your muscles and prepare yourself for your routine.

Your routine should not be a simple walk in the park, you’re aiming more for a hike into Mordor!

You will be using your treadmill settings to challenge yourself to burn calories. Prepare yourself for your journey, your body will thank you for it.

3) Challenge Yourself

You can do this by finding a routine which works for you, this largely depends on your fitness level and will involve some trial and error.

Hopefully your settings will have some pre-programmed workouts which utilize the inclines to simulate hills and increase and decrease speed.

If your treadmill isn’t pre-programmed, you want to create a workout which either alternates between hills (inclines) and flats, or alternatively you can begin flat and aim for a steady incline.

Your routine will ideally place you in 60%-70% of your maximum heart rate for around 45 minutes, this allows for an increased rate of fat burning for a longer time.

4) Cool Down

Your last few minutes of your workout should be spent cooling down, and bringing your body back to it’s normal state.

You have just completed an intensive fat-burning workout, feel free to breathe deeply, relax, and let your muscles rest.

Take a look at your results on your treadmill screen, you may be a little surprised!

5) Stay Committed

The most important thing to remember about walking to lose weight with a treadmill is to stay committed. You might feel like it’s doing nothing at first, but this method of losing weight is a marathon, not a sprint and walking has been a proven way of successfully losing weight without over-exertion.

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12 thoughts on “Walking to Lose Weight With a Treadmill

  1. Hi !
    I like your clear and informative site. When it comes to different gym fat and calorie burning machines than I prefer running in deep forest or along beaches. It is almost impossible in most cases.
    Treadmill is a great solution for indoor calory burning. And as you said, „Remember that health and fitness is a marathon, not a sprint…“ Brilliant words!

  2. Totally agree with your advice on challenging yourself! I feel like that is the essential positive reinforcement to get the best out of any workout. The point is to be a better version of yourself after every workout! Thank you for inspiring me to try and impart treadmill exercises for my mum as she has weaker joints and is less suitable for intensive cardio!

  3. Thanks for the motivation and practical help – I appreciate this!

    My issue is that I’m consistently inconsistent with my workout. I totally agree that walking to lose weight with a treadmill is a great way to reach fitness goals but I ever seem to stick at it long enough to get results.

    I might take your suggestions and either download a good playlist/motivational music on my phone or download a series to watch to save me from getting bored.

    Thanks again!

    1. ‘consistently inconsistent with my workout’ – I hear that so often Simon (and I know how you feel LOL).

  4. Treadmill is a good way to lose some weight and get fit. Although based on my personal experience it is so much better to walk or run outdoors. I used to run and sprint on treadmills for 45 minutes or even 1 hour. When I tried to run outside, for example on the road, I got worn out after 20 seconds.

    I didn’t look into why this was happening, but I think that you can build your stamina and health much better outside of a gym.

    I would love to hear your opinion, Chris.


    1. Yep I’m an outdoors runner myself Xaric – used to do 8 miles a morning! It’s a lot more difficult when you hit the road…

  5. Hi Chris,
    I’m very much an outdoors man myself. I love to be able to walk round our local lake and forest. Unfortunately my wife doesn’t share my appreciation of the great outside.
    I am going to show her your post in the hope that the treadmill will appeal to her especially as she lives on her smartphone.
    If I can get her to combine her smartphone and exercise then so much the better. Thanks for the idea.

    1. Haha I like that – combining her smartphone with an exercise regime! (well a lot of these treadmills have TV’s fixed into them these days anyway!).

      Hope this suits her Eddie mate – stay healthy!

  6. Very informative post on how to lose weight using a treadmill.
    I have a treadmill in my small gymn at home but I must admit I rarely use it as I find it a very boring way to exercise I much prefer to walk my dogs outside in the fresh air where I can enjoy nature

    1. That’s fine mate – brisk walking is a good way to get some exercise in! If you are bored on the treadmill, try an audiobook or music through an Mp3 player – works for me every time! 🙂

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