How Long On Treadmill To Lose Belly Fat? A daily average of 30-45 minutes should be enough as long as you're taking care of your nutrition first.
How long should you run on a treadmill to lose belly fat? Although the “as long as possible” answer does seem a bit too easy and convenient, it's actually quite true. Not in the extremes though. Try to put in at least thirty minutes on a treadmill every day, and you'll start noticing results very soon.
It's possible to notice health benefits from the treadmill in as little as one to two weeks, depending on your goals. For example, you may see improvements in your mood after your first sessions and well into your first week of training.
Speed Matters When Walking for Fitness
If you're walking for your health, a pace of about 3 miles per hour (or about 120 steps per minute) is about right. That's a 20-minute mile. To walk for weight loss, you'll have to pick up the pace to 4 miles per hour (or 135 steps per minute), a 15-minute mile.
Incline your treadmill either at 2 or 4 (whatever you are comfortable with), and walk at the speed of 6km/hr for 30 seconds, then run for a minute at 10km/hr, and then again walk for 30 seconds at the speed of 6 km/hr. Now repeat. You can do 5 to 7 sessions.
Generally, a 20-minute treadmill workout can help you burn the same amount of calories you would in a 50-minute session of continuous training. This is due to the greater afterburn effect of HIIT. Be sure to customize HIIT to meet your fitness goals and incorporate strength training throughout the week.
Ideally one should walk 300 minutes a week on the treadmill for extensive health benefits, including weight loss. One can reach this goal by walking 43 to 44 minutes each day. This will help your burn 1 kilo in a week. But if you have just embarked on the weight loss journey then start with 20 minutes a day.
Using the incline on the treadmill effectively burns belly fat, even if it's a 30-minute walking workout at a moderate pace.
You Don't Work as Many Muscles
You use your quads to push off, but your hamstrings aren't firing as much as they would if you were running outdoors. If you're only running on the treadmill, be sure you're also doing cross-training to work the muscles on the back of your legs, including your hamstrings and glutes.
Without enough time for rest and recovery, you can sustain an overuse injury due to the repetitive motion of the treadmill. Overuse can quickly happen as you're using the same muscles and joints. Overuse injury may lead to muscle tears, chronic knee pain, or other issues.
When you are targeting love handles, you will need to workout with purpose because walking on the treadmill isn't going to be enough to get the job done. While doing cardio will help you burn calories, it won't be effective alone when it comes to slimming down the hips.
According to a 2021 study by Harvard Medical School, a person weighing 155 pounds can burn about 150 calories walking for 30 minutes at a brisk pace of 3.5 miles per hour.
Running 3-4 times a week is a good rhythm. Make sure you take a day or two off, and limit yourself to 5 sessions a week2. But remember also that setting a goal for yourself is pretty simple.
Walking on a treadmill for 30 minutes daily offers numerous benefits, including improved cardiovascular health, weight loss, better mental health, better sleep, and increased energy.
There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
Fitness experts even say holding onto the handrails of a treadmill is a bad habit as doing so takes away all the benefits of walking and running. When you do so, you burn fewer number of calories, fail to learn the art of balance, ruin your posture and body alignment.
Your brain constantly sends signals down your spinal cord to help you navigate just where your body is in space, thus preventing you from falling. Holding onto the treadmill interferes with these signals, thus downgrading your coordination.
The bottom line about using a treadmill is that it will burn calories and help you lose weight when used regularly and correctly. There are other benefits to add to that. These include, Improving endurance.