Drink 16 oz of water 30 min before each session. Incline walking sweats more than flat — replenish electrolytes on longer walks.
Most of your walk should feel like you can hold a conversation but breathing is elevated. This is the fat-burning, aerobic base zone.
Avoid gripping the treadmill handrails — it reduces caloric burn by up to 25% and changes your posture. Let your arms swing naturally.
Speed increases every 2 weeks, incline every 2 weeks. Use the Generate button to get your next week's workouts automatically.