![]() Check your pulse, and look at a digital clock. The second method is more old-fashioned but very reliable. While these are good estimates, they are not the most accurate method to get feedback from the old ticker. Most treadmills have handheld sensors that will tell you what your heart rate is. If you’re using heart rate as a measurement, there are a few easy ways to get your heart rate. If 3mph isn’t fast enough, slowly increase speed until you find your perfect speed. This is a speed that challenges most people without pushing them into the aerobic heart rate zone. The ideal treadmill walking speed for weight loss is right around 3mph. What Is a Good Speed to Walk on A Treadmill to Lose Weight? The same logic applies here – just start a little slower and shoot for your target heart rate to identify what speed is likely optimal for your fitness level and goals. 1 miles per hour each week until you’ve reached a speed that is almost pushing you to a jog. Once you’ve found that pace, continue there for several sessions until you’ve increased your fitness level and then slowly move up. Keep going until you are being slightly challenged, but not so winded you can’t hold a conversation. If you have no issue keeping that pace, dial it up slightly to 3 miles per hour and judge it. If you’re smaller, say 5’8″ or less, start at around 2.5 miles per hour and see how it feels. Our recommendation is to start slower, around 2.5 miles per hour, and increase as comfortable to make sure you aren’t pushing too hard from the start. Smaller people with shorter legs may have a difficult time keeping up at 3 miles per hour. How Does Overall Size or Length of Legs Affect Treadmill Walking Speed? If your pace puts you below that, you may need to speed it up a bit to get the full benefits of the effort you are putting in. In this scenario, a range of 120-135 would be a good one to shoot for while walking. 75) would be around 135 beats per minute at a top end. For example, a 40-year-old man would have a maximum heart rate of 180 (220-40). ![]() To estimate your target heart rate, take 220 – your age and then multiply that by 75%. The target heart rate range for weight loss should be 60%-75% or so. ![]() When your heart rate rises, your total output will likely decrease. If you walk too fast it will turn into more of an aerobic workout vs a weight loss effort. If you’re walking for weight loss, then stick to a relatively comfortable pace that is just a bit challenging. If you find yourself getting too out of breath, then back off the pace a bit. If you can keep up this pace without getting too winded, then you’ve found your ideal walking speed. After a few minutes, increase your speed slightly and see how you feel. To find your perfect pace, start by walking at a comfortable speed. How Fast Should I Walk on a Treadmill For Weight Loss? It’s all about finding what works best for you. A smaller person may find this pace to be too fast while a larger person may find it too slow. This, of course, depends on the person walking as well. It’s fast enough to get your heart rate up but slow enough to allow for a good cardio session without getting exhausted. On average, 3.2 miles per hour is an ideal walking pace.
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