Walking on a treadmill, not running, may be the most effective way to lose weight

The idea that losing weight means running hard, sweating profusely, and working your body to the breaking point is no longer the only truth. According to heart disease and circulatory experts, walking at a moderate pace on an incline on a treadmill can be a safe, effective, and long-lasting way to lose fat.

In this method, the incline of the treadmill is usually kept between 10-12 percent and the walking speed is controlled. In this, the body is not suddenly put under stress, but works at an intensity where the use of fat for energy production increases. As a result, fat is lost slowly but permanently.

While walking on an incline, the muscles of the legs, hips, and waist are activated together. It burns more calories than walking on a flat surface, but does not put extra pressure on the knees or ankles like running. For this reason, it is considered a relatively safe exercise for those with mild joint problems.

Experts say that walking for a long time at a moderate level increases the endurance of the cardiovascular system. Heart rate and blood pressure remain relatively stable, so the body is able to burn fat slowly without tiring quickly.

However, the same rule does not apply to everyone. Those who are completely new should start with a low incline and a short time and gradually increase the time and intensity. And for those who have heart disease, uncontrolled high blood pressure, or long-term knee and joint problems, it is important to consult a doctor first.

It is also necessary to pay attention to the walking posture. Walking with a tight grip on the treadmill reduces the effectiveness of the exercise. Walking upright, looking forward, and swinging your arms naturally is most beneficial. It is also important to use comfortable and well-supported shoes.

In addition, walking alone is not enough. The results are even better when this exercise is combined with a balanced diet, controlled calorie intake, adequate protein, and reducing processed foods. Light strength training a few days a week also keeps the metabolism active.

Finally, regular exercise is the key to success. If you start with at least three days a week and gradually increase the time, walking on an incline can be an easy, safe, and long-term solution to losing weight.