Can I lose weight at a speed of 4.6 on a treadmill

Whether the speed of treadmill 4.6 can help with weight loss depends on the duration of exercise and individual metabolism, and usually requires a comprehensive judgment based on other factors. A speed of 4.6 belongs to the category of brisk walking or slow jogging. If it can last for more than 30 minutes and is accompanied by dietary control, it may help with weight loss.

The treadmill speed of 4.6 kilometers per hour is close to the intensity of brisk walking, with low requirements for cardiovascular function, suitable for those with a large weight base or novice athletes. At this speed, it consumes about 200-300 calories per hour. If it persists for more than 45 minutes five times a week, it may result in a heat deficit. However, relying solely on this speed to reduce fat efficiency is limited. It is recommended to combine intermittent acceleration or slope adjustment, such as increasing the speed to 6 kilometers per hour every 10 minutes and maintaining it for 2 minutes, to improve the fat burning effect. Maintaining a heart rate between 60% and 70% of the maximum heart rate during exercise is more conducive to fat metabolism. In special circumstances such as knee joint injuries or severe obesity, a speed of 4.6 can be used as a starting point for adaptive training. But if the diet is not adjusted or the exercise time is less than 15 minutes, it may be difficult to achieve weight loss effects. For individuals with high muscle mass, this intensity may only maintain weight rather than lose fat. It is recommended to evaluate the effect through changes in body fat percentage rather than simply weight. If necessary, resistance training can be combined to improve basal metabolic rate.

When using a treadmill for weight loss, it is important to gradually increase the exercise duration to over 40 minutes and maintain at least 150 minutes of moderate intensity aerobic exercise per week. Control the intake of refined carbohydrates in diet, increase the proportion of high-quality protein and dietary fiber, and avoid high sugar diets after exercise. It is recommended to regularly adjust the exercise plan to prevent the plateau period. When the body fat percentage decreases slowly, you can consult a professional fitness coach to develop a personalized plan.