The pace at which you set your treadmill significantly affects the time it takes to reach 10,000 steps. A moderate pace of 3 to 4 miles per hour is generally recommended for brisk walking. However, if you aim to achieve the 10,000-step goal in less than 90 minutes, you may need to increase the speed slightly.
The average person takes 2250 steps per mile, which takes approximately 20 minutes to accomplish. At this pace, it will take about 1 ½ hours to reach 10,000. If you did nothing else all day, you could still achieve your 10k goal in about an hour and a half. That's doing nothing and then stepping on a treadmill.
Your 30 minutes of formal exercise on the treadmill add up to about two miles, or around 4,000 steps. (Though the number of steps can vary depending on your stride and speed, one mile tends to be about 2,000 steps).
This produces an estimate of 3,660 steps in 30 minutes and 7,320 steps in 60 minutes.
Frequency: Once you are used to treadmill walking, you can do it every day of the week. Walking at a brisk pace for 30 to 60 minutes most days of the week, or a total of 150 to 300 minutes per week, is recommended to reduce health risks.
Not only does using a treadmill burn belly fat, but one of the long-term effects of regular treadmill sessions is that visceral fat will go away for good. Plus, even if you end up gaining some weight down the road, treadmill running not allow the deep belly fat to return.
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.
Walking tempo is very individual and depends on your conditioning, the kind of terrain, weather conditions and your objectives. The pace most often recommended is a brisk pace which translates to about 90-110 steps per minute or 4-5 km/hour.
Experts say, walking 10,000 steps is a form of low-to-moderate intensity cardio exercise. Thus, it can be equivalent to other low-moderate intensity cardio exercises like cycling, elliptical cross trainer, swimming and aquatic exercises.
Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed. But that doesn't mean you have to do it all in one walk.
Typically two to four mph is walking speed, four to five mph is a fast walk or light jog, and over five mph is jogging or running. The incline number raises or lowers the platform of the treadmill to simulate running on flat ground or hills.
According to a 2018 study published in the journal Obesity, walking 10,000 steps a day is associated with weight loss and weight management. Plus, it's a low-impact exercise, making it accessible for all fitness levels.
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.
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.
Many fitness trackers – such as Fitbits – will encourage the wearer to aim for 10,000 steps a day, and various studies have shown that walking this much can have an array of health benefits, including a reduced risk of developing heart disease, cancer and dementia.
So 10,000 steps or 30 minutes of regular exercise, who wins the big battle of fitness? Well, no one. It's a matter of choice and convenience, because both provide common benefits of improving your overall health. In fact, whether you choose to walk or exercise, both can help you burn calories, helping with weight loss.
Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.
Incorporating at least 30 minutes, or approximately 3,000-4,000 steps, of brisk walking should be emphasized with the promotion of any step-based recommendation, in line with public health guidelines' focus on time in MVPA.
And while it is great to use digital methods like Fitbits and Apple watches to track, you don't need to stress with gadgets. Just 30-45 minutes of brisk walking every day will add up to 4,000 steps.
Thus, it generally takes 13,000–16,000 steps to burn 500 calories (kcal). The above range is based on average-weight men taking 13,250 steps and average-weight females taking 15,750 steps daily. Your weight, speed, gender, and age will all affect how many steps you take.
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.
Start by Walking
"It's best to warm up for at least five minutes at an easy to moderate walking pace, maybe a 2.5 mph or 3 mph pace," says McKay. "Then increase the pace until you are slightly out of breath for the duration of your workout, anywhere from five minutes to 15 minutes for beginners."