3 Keys to Treadmill Walking to Lose Weight

By Marcus Sailor

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:
Frequency
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).
Consistency
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.
Intensity
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!

Lose weight with these fun and simple treadmill walking workouts! You'll also find indepth reviews and recomendations of the best treadmills here.

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Lose Weight by Treadmill Walking Is It Possible?

By Joseph Serpico

Treadmills and elliptical trainers are the two most popular pieces of cardio exercise equipment both at the gym and in homes. They're renowned for giving a great cardio workout, and you can't really go wrong in choosing either one.

But let's say you prefer the treadmill. Is it possible to lose weight just by walking on this machine? Well, yes, it is possible. But there are a few things you'll need to know to make sure you're not wasting your time.

The first mistake many people make when trying to lose weight by treadmill walking is increasing their calories after starting the exercise program. Treadmills will help you to lose weight by allowing your body to use up more calories than you take in. However, walking does not burn as many calories as say, triathlon training or a game of racquetball. Even so, many walkers think they need to use some of the dietary 'training ads' intended for participants in more intense sporting activities.

If you decide to 'fuel' your walking session by having an energy bar beforehand and a protein shake afterwards, you may be cancelling out the caloric deficit caused by your treadmill workout, and therefore not lose any weight.

Now, don't get me wrong. I'm not advocating starving yourself. This is counter-productive and will just make your body start holding onto fat because it thinks there's a famine going on. But eat your regular amount of calories or slightly less, and make it good clean food, not junk, in order to see weight loss from treadmill walking.

Also, in order to lose weight from treadmill walking, you'll need to exercise hard enough to get into your "fat burning zone", which is from 60-80 percent of your maximum heart rate. Just strolling easily on the machine will probably accomplish little visible weight loss, unless you can do it for six hours a day. Try and get to a point where you could just barely carry on a conversation. If you can sing, you're going too slow, and if you can't talk, you're going too fast - unless you're doing interval training.

What is interval training? With this type of workout, you would raise the intensity of the walking, say to a jog, for anywhere from 20 seconds to a few minutes, then return to easier walking for about the same amount of time. Continue alternating work and rest periods. By interspersing these hard and easy phases, you can get the same weight loss benefits from a 20 minute workout that it would take 45 minutes to an hour to achieve at a slower pace. That's because interval workouts cause your body to burn more calories around the clock, rather than just during the workout as with the longer and easier walking sessions. If you do choose to use intervals, then try over time to make the work periods harder, decrease the rest periods, or both, in order to burn even more fat, which is of course what losing weight is all about.

To learn more about using a treadmill, or anything having to do with health and fitness, check out the Health and Fitness Guide at http://www.thehealthandfitnessguide.com

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Could You Lose Weight Just by Treadmill Walking?

By Conan Steele

Treadmills are one of the most popular pieces of equipment down at the fitness center and sales of home treadmills have gone through the roof in recent years.

But is this popularity justified and is it really possible to lose weight simply by walking on a treadmill for a few minutes each day?

In a nutshell, yes it is possible. But as always, there's a little more to it than just strolling along for a short while. See, although any amount of movement will help you to burn calories, you only start to see real results when you push yourself into a sweat!

So in order to get maximum results from your exercise routine, there's a few things you need to consider:

Increase Your Work Rate
To see massive benefits in the shortest time, you really need a treadmill fitted with a heart rate sensor. If your machine doesn't have one, it's ok to use a heart rate monitor watch.

If you make your workout too tough you will burn yourself out and put yourself at risk of injury. Do too little and your benefits will drop dramatically. So you need to keep your workout rate within a sweet spot and the best way to do this is to maintain your heart rate within your optimal training zone.

Banish boredom
Boredom is the enemy of your good intentions. More people give up on their fitness goals through boredom than for any other reason. For this reason, many treadmill manufacturers have fitted entertainment systems into the treadmill console where you can plug in a CD player or ipod and exercise along to music or instructions from a personal trainer.

Higher end treadmills have built in video monitors so that you can work out as you watch TV or follow your favorite fitness instructor.

Vary Your Routine
Going hand in hand with the problem of boredom, if you stick to the same routine, over time it will lose its effectiveness. Again, the treadmill manufacturers have tried to combat this by including a whole range of built in workout routines.

Taking this concept a stage further, treadmill manufacturer Proform has developed a system that puts you in competition with a virtual competitor. This is as close as you can get to road running with a friend.

So to answer the question, yes you can lose weight using a treadmill. But like everything else, it takes perseverance, not to mention a little motivation and sprinkling of dedication.

To get the most benefit from each workout session, it pays to follow a few simple treadmill exercise tips

Article Source: http://EzineArticles.com/?expert=Conan_Steele

Exercise Treadmill Walking to Your Health

By NamSing Then

Exercise treadmill is a home exercise equipment but used also by cardiologists. It is also well known in the medical circles by many alternative names such as exercise ECG, Stress test - exercise treadmill, EKG - exercise treadmill etc. But before we get onto see the medical relevance of this wonderful simple exercise equipment, let us see what it does to our everyday life and how.

You are hard pressed for time, but you are aware that you are slightly going out of shape. And, your physician has advised you to reduce weight and get back into shape. It is here that the exercise treadmill comes to your rescue. One strong supporting point in its favor is treadmill is amongst the top calorie burning equipment.

What Does a Treadmill Do To You?

Basically, an exercise treadmill is used for general screening of heart to find out how good its general is and how it responds to stress or exercise. When you walk on the treadmill, physicians collect data like your cardio electrical activity on ECG while monitoring the blood pressure. These data can be interpreted later to find out whether the heart asks for additional oxygen as a reaction.

Stress test on treadmill helps doctors in determining the heart’s ability to withstand exercise. This in turn helps in determining the appropriate level of exercise so that an exercise regime is developed for persons in need. Apart from this, there are various other reasons, such as determine the causes of chest pain, for your doctor to go for stress test.

That apart, a survey conducted by Sporting Goods Manufacturers Association tells that people spend more on treadmills than other exercise/fitness equipments. The basic realities that go in support of exercise treadmill are the unbeatable workout on cardiovascular muscles and high rate of calorie burning. In a joint study, VA Medical Center in Milwaukee and the Medical College of Wisconsin put the calories burnt on treadmill on top of the list of calories burnt by other exercise machines. After a 60 minutes’ workout treadmill burns an average of 865-705 calories.

Benefits of Exercise Treadmill

1. Treadmill lets you exercise indoors avoiding bad weather

2. Adjustable speeds accommodates both running and walking

3. Little or no impact on heels, knee ankles, back and as a result fewer injuries. As a result you can run for years

4. High end treadmills allow adjusting of speeds and inclines so than running or walking uphill/downhill is simulated. They allow preprogramming exercise preferences like speed variations and inclines

Buying an Exercise Treadmill

1. Decide on long time exercise goals. There are different models to suit individual preferences

2. Consider the space availability/constraint at home to choose an apt size

3. Go for a continuous and heavy duty motor which lasts longer than others if the cost difference doesn’t bother you

4. Decide what dimensions of walking track is comfortable for you. Normally 4’x1.5’ suits most. Running may call for longer track than this

5. Check for deck thickness which must be 3/4” to 1” to support both running and walking
Shock absorbers, smoother decks, instrument console warrantee, price and brand can’t be left out while making a decision.

NamSing Then is a regular article contributor on many topics. Be sure to visit his other websites Exercise Treadmill, Bikram Yoga and Treadmill

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