At what speed should I walk on a treadmill?
Typically two to four mph is walking speed, four to five mph is a fast walk or light jog, and over five mph is jogging or running.
Run at 8 to 10 mph, or until you enter your fat-burning zone. Run for 15 to 30 minutes at this heart rate. Jog at 4 mph for 1 minute. Walk at 2 mph for 5 minutes to cool down.
| mph | kph | 5 km |
|---|---|---|
| 7.0 | 11.27 | 26:38 |
| 7.1 | 11.43 | 26:15 |
| 7.2 | 11.59 | 25:53 |
| 7.3 | 11.75 | 25:32 |
A walking speed of 3 to 4 miles per hour is typical for most people. However, this can vary based on many factors including your fitness level, overall health, and age. While many variables can play a part in your walking speed, making walking a part of your fitness program is certain to bring about positive changes.
| Age | 20-29 | 70+ |
|---|---|---|
| Excellent | <13:12 | <18:18 |
| Good | 13:12-14:06 | 18:18-20:00 |
| Average | 14:07-15:06 | 20:01-21:48 |
| Fair | 15:07-16:30 | 21:49-24:06 |
Treadmills are easier on your joints, and they are the preferred running alternative for people with severe overweight conditions. Not only does using a treadmill burn belly fat, but one of the long-term effects of regular treadmill sessions is that visceral fat will go away for good.
A longer walk may take more time, but the activity lowers your risk of injury and provides many of the same health benefits as walking faster. A longer walk builds endurance so that you can, over time, cover longer distances, Dr. Higgins says. Consistent walking allows you to gradually combine both distance and speed.
Treadmill walking is a great way to burn extra calories each day to help you lose weight. Aim to burn 300 extra calories per day with cardio exercise such as brisk walking. This is about 60 minutes per day of moderately-intense exercise, in addition to controlling the number of calories you are eating.
So if your treadmill speed setting is 6.0 (6 mph)… In other words, at a treadmill speed setting of 6.0, you will jog one mile in 10 minutes.
| Treadmill Speed (miles per hour) | Running pace per mile | Treadmill running pace per mile calculated with percent incline |
|---|---|---|
| 6.0 | 10:00 | 9:00 |
| 6.1 | 9:50 | 8:52 |
| 6.2 | 9:41 | 8:44 |
| 6.3 | 9:31 | 8:37 |
How many miles is 30 minutes on a treadmill?
Your 30 minutes of formal exercise on the treadmill add up to about two miles, or around 4,000 steps. (Though the number of steps can vary depending on your stride and speed, one mile tends to be about 2,000 steps).
“Normal” walking speeds for community-dwelling older adults who are healthy generally range from 0.90 to 1.30 m/s,9,12 whereas walking speeds ≤0.60 to 0.70 m/s are strong risk factors for poor health outcomes.
The average treadmill speed for seniors can range from 1 to 3mph. Like other treadmill workouts for over 50, you should take treadmill running gradually. To start, walk on the machine for 5 minutes to help your muscles warm up.
| Age | Avg walking speed (mph) | Avg mile time (minutes) |
|---|---|---|
| 50 to 59 years | 2.93 to 3.2 mph | 19 mins 35 seconds |
| 60 to 69 years | 2.77 to 3 mph | 20 mins 48 seconds |
| 70 to 79 years | 2.53 to 2.82 mph | 22 mins 26 seconds |
| 80 to 89 years | 2.1 to 2.17 mph | 28 mins 6 seconds |
Generally, older adults in good physical shape walk somewhere between 2,000 and 9,000 steps daily. This translates into walking distances of 1 and 4-1/2 miles respectively. Increasing the walking distance by roughly a mile will produce health benefits.
Many experts agree that the recommended steps per day for seniors is 7,000-10,000. People who live with a disability or chronic illness can still benefit from an active lifestyle, and depending on individual abilities may strive for 5,500 steps per day.
- Pace = Time\Distance. For example:
- You walk 6 miles in 2 hours (120 minutes). 120/6 = 20.
- Therefore, your pace = 20 minutes per mile. Importantly, time is calculated in minutes, so 2 hours is 120 minutes for the purpose of the sum.
Frequency: Once you are used to treadmill walking, you can do it every day of the week. Walking at a brisk pace for 30 to 60 minutes most days of the week, or a total of 150 to 300 minutes per week, is recommended to reduce health risks.
Long, slower walks
A longer walk may take more time, but the activity lowers your risk of injury and provides many of the same health benefits as walking faster. A longer walk builds endurance so that you can, over time, cover longer distances, Dr. Higgins says.
Treadmills are easier on your joints, and they are the preferred running alternative for people with severe overweight conditions. Not only does using a treadmill burn belly fat, but one of the long-term effects of regular treadmill sessions is that visceral fat will go away for good.
Is 10 mph good for a treadmill?
If you are exercising at 10 mph, you are running, not walking or jogging. This running speed is equivalent to a six-minute mile, meaning you can cover 10 miles in one hour if you maintain that pace.
By using a treadmill every day, you could find that your bones get stronger through the exercise by helping them to reshape with more strength, according to a study published in the Journal of Exercise Rehabilitation.
Start by Walking
"It's best to warm up for at least five minutes at an easy to moderate walking pace, maybe a 2.5 mph or 3 mph pace," says McKay. "Then increase the pace until you are slightly out of breath for the duration of your workout, anywhere from five minutes to 15 minutes for beginners."
Treadmill walking is a great way to burn extra calories each day to help you lose weight. Aim to burn 300 extra calories per day with cardio exercise such as brisk walking. This is about 60 minutes per day of moderately-intense exercise, in addition to controlling the number of calories you are eating.
| Age | Avg walking speed (mph) | Avg mile time (minutes) |
|---|---|---|
| 50 to 59 years | 2.93 to 3.2 mph | 19 mins 35 seconds |
| 60 to 69 years | 2.77 to 3 mph | 20 mins 48 seconds |
| 70 to 79 years | 2.53 to 2.82 mph | 22 mins 26 seconds |
| 80 to 89 years | 2.1 to 2.17 mph | 28 mins 6 seconds |
The average treadmill speed for seniors can range from 1 to 3mph. Like other treadmill workouts for over 50, you should take treadmill running gradually. To start, walk on the machine for 5 minutes to help your muscles warm up.
Generally, older adults in good physical shape walk somewhere between 2,000 and 9,000 steps daily. This translates into walking distances of 1 and 4-1/2 miles respectively. Increasing the walking distance by roughly a mile will produce health benefits.