Before I get into the three specifics on how to lose weight with treadmill walking, let's take a step back. The science behind weight loss is very simple: you have to burn more calories than you consume. In addition, the more intense your workouts are the more calories you will burn.
With these principles in mind, let's now turn to the three critical things you need to know to reach your weight loss goals by walking on the treadmill. They are...drum roll please...frequency, consistency, and intensity. Let's take a closer look at all three:
I hate to tell you this, but an occasional walk on the treadmill is going to do very little for you. It takes considerably more effort to lose weight by walking than other treadmill exercises such as jogging or running. The good news about treadmill walking, however, is that it has the least stress on your knees and joints. Unlike jogging and running where off days are important, you can walk everyday if you want. You should aim to walk at least 5 days per week. Anything less and you will find it very difficult to reach your weight loss goals (assuming you aren't doing any other exercises or strength training).
You need to be consistent when it comes to treadmill walking to lose weight. Taking days off or cutting your exercise sessions short will hurt your weight loss efforts. As I've mentioned, walking is the least intense treadmill exercise. If walking is going to be your primary method to lose weight, your workouts need to be consistent day-to-day.
If you are obese or just plain out of shape and just beginning an exercise program, then your treadmill walking workouts should not be that intense when starting out. Start your program slowly. Eventually, however, you'll need to increase the intensity of your treadmill walking workouts for maximum weight loss results. This shouldn't be a problem because the more you walk, the more fit you'll become. The more intense your workouts are the more calories you'll burn and the shorter your sessions will have to be.
What is an intense workout? It will vary depending on how fit you are, but generally speaking you should aim to walk on the treadmill for 45 minutes or more during each session. You should also try to keep your heart rate at a minimum of 70% of your maximum heart rate during each session. Again, these guidelines will vary and these are aimed specifically for effective weight loss results. Your sessions can be shorter and your heart rate can be kept in a lower range, but if you do this, it can take longer to reach your goals and you may never reach them if your sessions aren't intense enough.
Treadmill walking to lose weight is definitely possible but it takes frequency, consistency, and intensity. If walking is going to be your primary treadmill exercise for weight loss, keep these three keys in mind. Otherwise, you'll just be wasting your time and effort!