Speed walking on a treadmill is becoming an increasingly popular way to lose weight and get in shape. But does speed walking provide the same benefits as running or jogging? And are there any risks associated with speed walking? In this blog post, we will take a closer look at speed walking on a treadmill and weigh the pros and cons of this exercise routine.
Benefits of speed walking on a treadmill
1. Can improve your cardiovascular health
Regular exercise is crucial for maintaining good cardiovascular health. And power walking on a treadmill is an excellent form of cardio exercise. Speed walking can help improve your heart health by lowering blood pressure and improving cholesterol levels.
2. Can help you tone your muscles
Speed walking on a treadmill is an excellent way to work your lower body muscles, including your thighs, glutes, and calves. Speed walking can also help tone your upper body muscles, such as your arms and shoulders.
3. Can boost your energy levels
If you are feeling tired and sluggish, a quick walk on the treadmill can help give you a much-needed energy boost. Speed walking gets your blood flowing and helps to increase oxygen levels in the body. It is a great way to increase your energy levels and improve your overall fitness.
4. Can help you increase your stamina
One of the main benefits of speed walking on a treadmill is that it can help you increase your stamina. If you are new to exercise, start with a slow pace and gradually increase your speed as you get more comfortable. Speed walking on a treadmill is a great way to build up your stamina and improve your overall fitness level.
Does speed walking on the treadmill help you lose weight?
The answer to this question is a bit complicated. Speed walking on the treadmill can help you lose weight, but it will depend on several factors, such as your diet and how often you speed walk. If you are looking to lose weight, it is important to create a calorie deficit. This means that you need to burn more calories than you consume.
And while speed walking can help you burn calories, it may not be enough to create a significant calorie deficit if you are not also making changes to your diet. So, if you are wanting to lose weight, speed walking on the treadmill can be a helpful addition to your weight loss plan, but it is not the only factor that you need to consider.
Drawbacks of speed walking on a treadmill
Can cause joint paint
This is because the impact of your feet hitting the belt of the treadmill can put a strain on your joints and muscles. If you have any existing joint or muscle problems, you should speak to your doctor before starting a speed walking routine on a treadmill.
Can lead to injuries
Like any form of exercise, there is always the risk of injury when speed walking on a treadmill. Be sure to warm up before you start speed walking and listen to your body if you start to feel any pain or discomfort.
Can be monotonous and boring
As you are not able to vary your speed or terrain, so you may get bored quickly so you may not want to do it for a long time.
Is speed walking suitable for pregnant women?
Generally speaking, pregnant women should avoid high-impact exercise, such as running, kickboxing, and contact sports. However, low-impact exercise, such as speed walking, is generally considered safe for pregnant women but if you are doing it on a treadmill this poses a risk of falling and injuring yourself. For this reason, you have to be extra cautious when speed walking on a treadmill, however, it’s probably better to avoid it and walk outside instead.
Speed walking vs jogging on the treadmill
So, what is the difference between speed walking and jogging on a treadmill? Both are excellent forms of cardio exercise that can help improve your heart health, but there are some key differences. Speed walking is a low-impact exercise that is easier on your joints than jogging. However, jogging may be more effective for weight loss as it burns more calories.
Ultimately, the best form of exercise is the one that you enjoy and will stick with long-term. If you enjoy speed walking on the treadmill, then stick with it! But if you find it boring or monotonous, then try something else.
How to speed walk on a treadmill
Now that you know all about the benefits and drawbacks of speed walking on a treadmill, here’s how to do it:
- Start by warming up with a five-minute walk at a slow pace.
- Then, increase your speed to a moderate pace.
- Gradually increase your speed as you get more comfortable.
- Try to increase your speed to 15 miles per mile which is a typical speed walking pace.
- Keep your shoulders relaxed and your arms at your sides. Swing them as you walk to help propel yourself forward.
- Walk tall with good posture. Engage your core muscles and tuck in your stomach.
- Take long strides and keep a consistent pace throughout your workout.
- Cool down by walking at a slower pace for a few minutes before stopping completely.
Be sure to listen to your body and stop if you start to feel any pain or discomfort.
How often should you speed walk on a treadmill?
There is no definitive answer as to how often you should speed walk on a treadmill. It depends on your goals and fitness level. If you are just starting out, begin with two or three days per week and gradually increase your frequency as you get more comfortable.
If you are speed walking for weight loss, aim for four to five days per week. And if you are speed walking for cardio fitness, aim for five or six days per week. Remember to listen to your body and take a rest day if you feel tired or sore.
Conclusion
Speed walking on a treadmill can be an excellent way to improve your cardiovascular fitness, but there are a few things you should keep in mind.
First, pregnant women or those with existing joint or muscle problems should speak to their doctor before starting a speed walking routine on a treadmill.
Second, when speed walking on a treadmill, be sure to warm up first, take long strides and keep a consistent pace. Stop if you start to feel any pain or discomfort.
With these precautions in mind, speed walking can be a great addition to your workout routine!