Treadmill Incline Brisk Walking vs. Flat Ground Running: Revealing Fat-Burning Efficiency!

 1. Can walking on a treadmill help with weight loss?

Brisk walking on a treadmill can aid weight loss, which means walking quickly with larger strides, but slow walking cannot. Slow walking on a treadmill will not have a significant weight loss effect. The main cause of obesity is the accumulation of fat in the body, where the energy consumed is far less than the energy intake. To lose weight, it is necessary to burn fat and balance the body's energy metabolism. However, slow walking on a treadmill does not cause significant energy metabolism in the body, so it cannot help with weight loss. In contrast, brisk walking can make the arm and leg muscles tense, increase energy metabolism, and achieve better weight loss results.

 2. What is the appropriate speed for brisk walking on a treadmill to lose weight?

The appropriate brisk walking speed on a treadmill varies from person to person, generally ranging from 6.5 to 8.0. Differences in body type, heart rate, and treadmill settings can lead to variations in brisk walking speeds for different individuals. A general standard is to reach a heart rate of 120 beats per minute, which indicates that the body is effectively burning fat.

 3. How long does it take for brisk walking on a treadmill to show weight loss results?

The exercise duration should not be less than 40 minutes. Only when reaching 40 minutes, the body's fat starts to burn after 20 minutes of brisk walking, and by 40 minutes, a portion of fat can be burned. With long-term adherence combined with a proper diet, weight loss results can be seen in one month.

4. Correct use of treadmills for weight loss

Many families are equipped with treadmills, and running is one of the healthiest aerobic exercises. So, how to correctly use a treadmill for weight loss? If your physical fitness is poor, it is advisable to consume 100–200 kcal per session initially. As your physical fitness gradually improves, you can increase it to 200–300 kcal per session. Those with moderate physical fitness can consume 200–400 kcal per session, and those with good physical fitness may consume more than 400 kcal per session (specific conditions vary from person to person). Here are the specific methods!

First, warm up

Many people get on the treadmill and start running directly, which is a bad habit and can cause muscle strains in the thighs and calves. You should perform warm-up exercises first, such as leg presses, squats, stretching muscles, and flexing joints, which can increase muscle temperature and make muscles more flexible. After getting on the treadmill, start with "dynamic" warm-ups such as slow walking and jogging, and gradually increase the amount of exercise. This process usually takes 10–15 minutes. Note that when getting off the treadmill, you should gradually slow down the speed; otherwise, you may easily feel dizzy and fall.

The speed should not be too fast

When using a treadmill, you must first understand your exercise limits. If your physical strength cannot keep up and the set speed is too fast, you are likely to fall.

The amount of exercise should be appropriate

For weight loss purposes, it is important to control the amount of exercise. The exercise time should not be too short or too long; 40 minutes is appropriate, otherwise, you may easily suffer from physical exhaustion. Therefore, you must determine it according to your own situation.

Correct posture while running

Running is an aerobic exercise that involves the whole body. If you hunch over or keep holding the handrails while running, it will not only fail to achieve the exercise effect but also increase the pressure on the lumbar spine, leading to strain over time. Therefore, when exercising on a treadmill, you must suck in your abdomen, chest out, and tighten the muscles of the lower back.

Listen to music while running

You can listen to some relaxing music while running. Studies have shown that music with a lively rhythm can effectively improve exercise results and increase exercise fun. However, be careful not to do things that distract your attention, such as watching TV.

Wear shoes while running

Many people do not like to wear shoes when running at home. The vibration of the treadmill can cause unnecessary damage to the leg joints. Jogging shoes are a good choice; they are lighter than ordinary shoes and have softer soles, making them very suitable for use on treadmills.

Both brisk walking and running are suitable for weight loss. Running and brisk walking are common exercise methods and belong to aerobic exercises. They can achieve the goal of weight loss by burning fat.