Walking on a treadmill is a popular way to exercise and stay fit. It is convenient, safe, and can be done indoors, regardless of the weather. However, many people wonder how long they should walk on a treadmill to reap its health benefits. The answer to this question depends on several factors, such as your fitness level, goals, and schedule. In this article, we will discuss how long should you walk on a treadmill, the recommended duration based on your goals, and other related topics.
How to Calculate Time to Spend on a Treadmill
Before we dive into the recommended time to spend on a treadmill, let’s first understand how to calculate the duration based on your fitness level. The American Heart Association (AHA) recommends that adults should engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Walking on a treadmill falls under moderate-intensity exercise, which means you should aim for at least 30 minutes per session, five days a week.
However, the recommended time may vary depending on your fitness level. If you are new to exercise, it is advisable to start slowly and increase the time gradually. You can start with 10-15 minutes of walking on a treadmill, three times a week, and increase the time by 5-10 minutes every week until you reach your target.
On the other hand, if you are already physically active, you may need to increase the duration or intensity of your treadmill workouts to challenge your body and see results. You can either increase the time to 45-60 minutes per session or add incline and speed to make it more challenging.
How Long Should You Be On a Treadmill? Let’s Look at Your Set Goal
The duration of your treadmill workout also depends on your fitness goal. If you want to maintain your current fitness level, 30 minutes of moderate-intensity walking on a treadmill per day, five days a week, is enough. However, if you want to lose weight, increase cardiovascular endurance, or improve overall fitness, you may need to increase the duration or intensity of your treadmill workouts.
Weight loss
To lose weight, you need to create a calorie deficit by burning more calories than you consume. Walking on a treadmill is a great way to burn calories, but you need to spend enough time to see results. Aim for at least 60 minutes of moderate-intensity walking on a treadmill, five days a week, to achieve significant weight loss.
Cardiovascular endurance
To improve cardiovascular endurance, you need to challenge your heart and lungs by increasing the duration and intensity of your workouts. Aim for at least 60 minutes of moderate-intensity walking on a treadmill, five days a week, or 30 minutes of vigorous-intensity walking on a treadmill, three days a week, to improve cardiovascular endurance.
Overall fitness
If you want to improve overall fitness, you need to incorporate different types of exercises into your routine. While walking on a treadmill is a great way to stay active, it is essential to add strength training, stretching, and other forms of cardio exercises to your routine. Aim for at least 30 minutes of moderate-intensity walking on a treadmill, five days a week, and add other exercises to achieve overall fitness.
Is Walking on the Treadmill 30 Minutes a Day Enough?
Walking on the treadmill for 30 minutes a day, five days a week, is a great way to stay active and maintain your current fitness level. It can also provide several health benefits, such as reducing the risk of heart disease, stroke, diabetes, and depression. However, if you want to see significant weight loss or improve cardiovascular endurance, you may need to increase the duration or intensity of your treadmill workouts.
Walking on the treadmill for 30 minutes a day can burn around 150-250 calories, depending on your weight and speed. However, to lose one pound of body weight, you need to create a calorie deficit of 3,500 calories. Therefore, if your goal is to lose weight, 30 minutes of walking on a treadmill may not be enough. You may need to increase the duration or intensity of your workouts to burn more calories and create a calorie deficit.
Moreover, if you walk on the treadmill at the same speed and incline every day, your body may adapt to the routine and stop making progress. Therefore, it is essential to change the speed, incline, or duration of your treadmill workouts regularly to challenge your body and see results.
How Fast Should You Walk On a Treadmill?
The speed at which you walk on a treadmill depends on your fitness level and goals. If you are new to exercise, you can start with a slower pace and gradually increase the speed. A speed of 2-3 miles per hour (mph) is a good starting point for beginners. You can increase the speed by 0.1-0.2 mph every week until you reach your target speed.
If your goal is to improve cardiovascular endurance, you need to walk at a faster pace that raises your heart rate. A speed of 3.5-4 mph is considered moderate-intensity exercise, while a speed of 4.5-5 mph is considered vigorous-intensity exercise. You can gradually increase the speed over time to challenge your body and improve endurance.
If your goal is to lose weight, you need to walk at a speed that burns more calories. Walking at a faster pace can increase the number of calories burned per minute. A speed of 4-5 mph is considered a brisk walk and can burn around 300-400 calories per hour, depending on your weight and incline.
Why Is It Harder For Some People To Walk On a Treadmill?
Walking on a treadmill can be challenging for some people, especially those who are new to exercise or have certain health conditions. Here are some common reasons why it may be harder to walk on a treadmill:
- Lack of fitness: If you are new to exercise or have not been active for a while, walking on a treadmill can be challenging. Your body needs time to adapt to the new routine and build endurance. Start slowly and gradually increase the duration and intensity of your workouts.
- Health conditions: Certain health conditions, such as arthritis, knee pain, or back pain, can make it harder to walk on a treadmill. Consult your doctor before starting any exercise program if you have any health concerns.
- Boredom: Walking on a treadmill can be monotonous, especially if you do it every day. Try to make your workout more interesting by listening to music, watching TV, or changing the speed and incline.
- Lack of motivation: It can be challenging to stay motivated to walk on a treadmill every day, especially if you don’t see immediate results. Set realistic goals, track your progress, and reward yourself for achieving milestones.
Final Words
Walking on a treadmill is an excellent way to stay active, burn calories, and improve overall health. So, how long should you walk on a treadmill? The recommended time to spend on a treadmill depends on your fitness level, goals, and schedule. Aim for at least 30 minutes of moderate-intensity walking on a treadmill, five days a week, and gradually increase the duration or intensity to see results. Remember to consult your doctor before starting any exercise program, especially if you have any health concerns. With consistency and motivation, walking on a treadmill can help you achieve your fitness goals and live a healthier life.
