How long should you walk on a treadmill to lose belly fat? The answer is simple. To lose belly fat, you must run on a treadmill for at least 30-45 minutes daily. Running on a treadmill for 30 -45 minutes burns belly fat and calories and helps you lose weight. The treadmill is one of the best cardio machines. However, running for longer than 30 minutes may not help you lose weight or cause some problems. I made that same mistake once, thinking the longer I walk on the treadmill, the more weight I lose. I was wrong.
If you have exercised regularly for a while, you know that exercise causes muscle soreness. If you continue exercising without taking breaks, you might get injured. Why I didn’t get injured in my case, I was fortunate enough to realize this before it became a habit.
You should take a break after 10 minutes when you start working out. Then, you can work out again for another 10 minutes. After that, you can repeat this pattern until you reach 40 minutes.
How long should someone run on a treadmill to burn belly fat is a common question. When utilizing the treadmill to reduce belly fat, there are many things to consider. To learn everything there is to know about it and to get started to lose that stubborn belly fat right now, read this article and learn from my three years of experience using the treadmill to lose belly fat.
How Many Calories Do You Need To Burn on A Treadmill to Lose Belly Fat?
Walking for at least 30 minutes a day helps you shed calories. This depends on the person’s weight, speed, and walking intensity. You should strive to lose 3500 calories and 1 pound of body fat. An average person weighing 155 pounds loses 168 calories walking at four mph for 30 minutes.
This becomes easy to achieve when you dedicate 30-45 routine walking. You can also increase the intensity of the workouts and employ these easy steps to target more calories.
How to Efficiently Burn More Calories on a Treadmill
Easy Health Walk
Aim for an RPE (Borg Rating of Perceived Exertion) grade of 11–12 or a heart rate between 50% and 60% of your maximum heart rate. Focus on your walking posture and skill during this exercise.
You’ll be able to exercise more quickly as a result. After your treadmill workout, work out your upper body with weights or exercise bands.
Add hills to a treadmill workout to increase the difficulty. Because your body needs to work harder, fast walking or uphill running causes you to burn more calories and shed more belly fat.
Try the following treadmill exercises if you want to work out on an incline:
- Flatten the treadmill. To warm up, stroll for 5 minutes at 2 mph.
- Decide on a 1 percent inclination. Jog for a minute at 4 to 6 mph.
- Every minute, up the inclination by 1%. Continue until the inclination is between 8 and 10 percent.
- Continually lower the inclination by 1 percent every minute. Continue till you reach 0
- To cool down, stroll for 5 minutes at two mph.
- The average walking pace is between 4 and 6 mph. To make this exercise more challenging, raise the tempo or the number of minutes.
- Increase the inclination by 0.5 percent each minute for a simpler variation. Repeat this process until you achieve an inclination of 4 to 5 percent, then move backward.
Medium Intensity Workout
You can burn up to 300 or 400 calories depending on your weight and speed.
Increase your speed to a brisk walk after warming up for 10 minutes at an easy to moderate pace to raise your heart rate to 60% to 70% of your maximal heart rate. If you don’t know your goal figures, use a heart rate calculator to determine them. Thanks to a grip pulse detector or heart rate monitor, you can track your heart rate and exertion on many treadmills.
The rating of perceived effort (RPE) scale can be a valuable tool for gauging the intensity of an exercise without any special equipment.
Speed Interval Workout
The majority of treadmills have speed interval programs pre-programmed. Intervals are brief portions of demanding walking or running, followed by a longer pause to collect your breath before resuming the challenging pace. For instance, you may accelerate for 30 to 60 seconds before taking a 2-minute break.
Select a pre-programmed workout or create your unique routine. You can alternate between running and walking for the recovery interval if you feel comfortable doing so. You may manually increase and decrease speed to change the pace if your treadmill doesn’t include a speed interval program.
How to Measure Calorie Burn on a Treadmill
It’s not always simple to figure out how many calories you burn while walking or jogging on a treadmill. Here is how you can do that.
Be aware of your pace, grade, weight, and exercise duration. Write down this information on paper (Example: Speed 2.5 mph, Inclination 2 percent, Weight 130 lbs., Time 30 minutes).
You must specify your speed in meters per minute. When converting from miles per hour to meters per minute, multiply your rate by 26.8 (for instance, 2.5 mph x 26.8 = 67 meters per minute).
The percentage grade must be expressed as a decimal (2 percent / 100 =.02, for example). By dividing your weight in pounds by 2.2, you may get your body weight in kilograms (for instance, 130 lbs. / 2.2 = 59.09 kg). Write down how many minutes you spent working out.
Use the walking formula: (0.1 x speed) + (1.8 x speed x grade) + 3.5 if your pace was 3.7 mph or below. Use the running equation: (0.2 x speed) + (0.9 x speed x grade) + 3.5 if your speed was greater than 3.7 mph.
The proper calculation is [Example: (0.1 x 67 meters per minute) + (1.8 x 67 meters per minute x 0.02 grade) + 3.5]; enter your speed and grade from Step 2 there.
To calculate how much oxygen you used, use your calculator. Add the two solutions together with 3.5 after multiplying the values in the parenthesis [for instance, (6.7) + (2.4) + 3.5 = 12.6 mL/kg/min].
To calculate calories burned per minute, Divide the amount of oxygen you consumed in Step 4 by your kilogram weight. (For instance, 12.6 mL/kg/min times 59.09 kg equals 744.534 mL/min.) Your calories spent per minute may be calculated by dividing this value by 200 (for instance, 744.53 / 200 = 3.72 calories per minute).
Total the calories consumed. To calculate your total calories spent, multiply your calories per minute by the number of minutes you spent exercising (for instance, 3.72 calories per minute x 30 minutes = 111.6 calories).
To skip these steps, choose a treadmill that displays calorie counters.
Factors to Consider Before Going on a Treadmill
Before using a treadmill, there are other things to think about. Walking will undoubtedly aid in belly fat loss but to use the treadmill effectively, keep the following in mind:
Each treadmill contains a heart rate monitor that you may use to keep track of your heart rate as you exercise. Recognize that a rise in heart rate signals fat burning. To burn the most fat from your body, your heart rate should range from 60% to 85%.
Running on a treadmill alone won’t help you lose stomach fat. You must keep track of how many calories you consume each day. Cutting calories will hasten the process of losing belly fat.
Running above your physical capacity puts you at risk for injuries. You must start slowly and stroll as a beginner. As your stamina grows, you might be able to move more quickly.
When working out, it’s critical to pay attention to your body. When your body starts to feel worn out, it’s time to stop and give it a break. To attain your aim of burning belly fat, you must run for at least 30 minutes each day.
Overall, using walking on a treadmill for at least 30-45 minutes every day will undoubtedly help you lose belly fat and burn calories. The treadmill’s ability to replicate the experience of jogging outside makes it perfect for burning fat.
However, you must keep in mind there are other steps you need to take in addition to walking on a treadmill before you can shed that stubborn belly fat. You can incorporate other workouts like hills, cut out additional calories, and be careful not to exceed 45 minutes daily.
While walking on the treadmill, notice any weariness or injury. Contact a doctor immediately if that happens. With this, I hope I have answered your question on; How long should you walk on a treadmill to lose belly fat? If you need other steps, you can check how to lose fat belly in 7 days.
Go shed that belly fat!