Wondering what’s the ideal treadmill speed for weight loss?
If you’ve recently started going to the gym or have decided to start incorporating cardio into your daily routine, you may be wondering what the optimal speed to walk on a treadmill to lose weight is.
The truth is, the rate you walk on a treadmill is critical to your overall weight loss success. Walking slowly will only do a little for weight loss, while walking too fast can result in injury, especially if you’re not used to working out.
You’ll need to find the sweet spot when it comes to treadmill speeds to make the most of your workout and lose weight effectively.
Moderate pace
One of the best speeds to start with is a moderate pace, which is usually around 3-4mph. This speed is perfect for beginners as it gets the blood flowing and increases your heart rate, but will be pretty easy on your joints. You can try to keep this pace for 30 minutes or more and you’ll burn anywhere from 200-300 calories. If you’re new to working out or haven’t been doing much physical activity, then this speed will be a great starting point.
Brisk walking
If you’re looking to burn more calories, then you can switch from a moderate pace to brisk walking. At around 4-5mph, brisk walking is a bit more intense and will allow you to burn around 300-400 calories if you walk for at least 30 minutes. Best of all, brisk walking is low-impact and the chances of getting injured are quite low too.
Interval training
Some people like to mix things up when it comes to treadmill speeds and one way to do this is to add interval training to your workout routine. This involves alternating between high-intensity interval training (HIIT) and moderate speeds. For example, you can start with a gentle pace, then increase it to a brisk walk or even a jog for 30 seconds to 1 minute before backing off to a slower pace. You can repeat this pattern for around 20-30 minutes, and it can help you burn between 400-500 calories.
Jogging or Running
For more advanced gym-goers, jogging or running on the treadmill may be the best option for losing weight. Running at around 8mph can burn around 600-700 calories in an hour, which is a significant amount of calories burned. However, running at such a high speed can cause injuries if you’re not careful. Start with intervals where you run for shorter periods and at lower speeds before moving onto longer and faster runs.
Listen to Your Body
Ultimately, the ideal speed to lose weight on a treadmill is the one that feels best and most comfortable for you. Pay attention to your body and don’t push yourself too hard, especially if you’re new to working out. It’s okay to slow down or take a break if you’re feeling tired or exhausted. As time goes on, your fitness level will improve, and you’ll be able to increase your speed and challenge yourself further.
No ‘one size fits all’
In conclusion, there is no ‘one size fits all’ solution for finding the perfect treadmill speed for losing weight. Everyone’s body is different and what works for one person may not work for another. However, by experimenting with different speeds and incorporating interval training into your workouts, you can find the best speed that suits your fitness level, goals, and preferences. Remember to always listen to your body, stay hydrated, and maximize your workout time on the treadmill. With diligence and consistency, you’ll soon see those pounds melt off!
