Basic treadmill settings: 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.
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.
However, in general 2-4 mph on the treadmill is a walking speed and 4-5 mph is a fast walk or jog. Runners will set the treadmill at 5 mph or faster. To add some variety and difficulty to the workout, set the treadmill incline at 1-2. That closely simulates walking or running outside.
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.
Workout Goal: 10,000 Steps a Day
For instance, a 160 cm tall person walking at 4 mph would take 75 minutes to achieve 10,000 steps, with an average of 134 steps per minute. On the other hand, a 180 cm tall person would take around 80 minutes to attain the same result, with an average step count of 125 steps per minute.
To run a 2.4k in 10 minutes, you need to be able to maintain 6.5 minute mile. That's not particularly blazing fast. To put that into perspective, its roughly a 13.2 minute 2 miles.
Moderate Walking on a treadmill
For walkers, setting a pace of around 4-5 mph, they would be able to cover the distance of a kilometer within 10 minutes. However, the pace isn't always ideal if you are looking to burn calories.
If you want to run a 5k in 20 minutes your body needs to get comfortable running at a speed of 4 minutes/km – or 6 minutes 26 seconds/ mile. Therefore, to better prepare your body for quicker paces you´ll need to adopt a different training plan by incorporating a few well-established methods.
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.
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.
Is walking 30 minutes on a treadmill good? It's enough to walk on a treadmill for 30 minutes per day if you want to lose some weight and burn some fat. It will also help you increase muscle tone and improve your memory.
Conclusions: Total body fat is lost through walking at all speeds, but the change is more rapid, clear, and initially greater with slow walking in overweight subjects. A longer exercise impulse at a lower speed in our study initially produced greater total fat loss than a shorter one with fast walking speed.
The 30-minute workout is simple: Set your treadmill to a 12% incline and the speed to 3 miles per hour, then go. An easier version geared toward beginners calls for the first 15 minutes at a 2.5% incline and the second 15 minutes at an 8.5% incline. “The 12-3-30 workout is a fantastic workout as well,” Bulay said.
Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.
This is a great way to raise your heart rate and burn more calories. The optimum speed for a beginning treadmill jogger should be around 6-9 kilometres per hour (or 4-6 miles per hour).
Walking for 30 minutes at a brisk pace covers a distance of 2.0 to 2.5 km and burns about 125 calories (520 kiloJoules). This amount may not seem like much, but if you walked five days a week within one year you would burn over 32,000 calories which would burn off more than 5 kg of fat.
All you have to do is set your treadmill to an incline of 12 (or a number that feels steep to you), set your speed to 3 miles per hour and walk for 30 minutes.
In general, elite runners are able to finish a 10k in approximately 30 minutes. But of course, these times probably aren't a realistic goal for most people.
For example, if you're running at a treadmill setting of 6 (6 mph), you'll work at a 10-minute mile pace.
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.