One way to start off a fitness regimen is to use a treadmill. The Department of Health and Human Service states that healthy adults should get 150 minutes of aerobic activity per week for optimal cardio health. A treadmill offers an alternative to regular walking. Choose a treadmill that has the option for incline adjustment, speed control and digital display of calories burned and miles walked. Make sure you seek advice from your physician before beginning a fitness regimen.
Incline
The incline is the adjusted level of the base of the treadmill. The treadmill can go anywhere from a 0 incline up to a 10, depending on the equipment brand. The higher the incline, the harder you work and the more calories you burn.
Hillrunner provides a conversion chart between walking or running outdoors and walking indoors on a treadmill. Outdoors, you are dealing with wind resistance and multiple ground levels; on your treadmill, you are walking on a consistence incline. If you are just starting off, a 0 to 2 incline will help get your body used to the routine while still burning calories. You will slowly start to build muscle strength and stamina. Once you feel comfortable with your routine, adjust the incline based on your physical fitness needs.
Speed
The speed of your treadmill determines how many miles you will walk or run on the duration of your exercise. For beginners, speeds between 2 and 4 mph offer a chance for you to get used to the feel of the treadmill. Some beginners find keeping their speeds low allows them to spend more time on the treadmill and walk a further distance. This helps them get their cardio in daily while slowly building muscle mass.
Clothing
It is important to wear the right clothing when on a treadmill. Avoid baggy and loose pants. The edges of your pant leg can easily get caught in the wheel of the treadmill. Make sure you wear comfortable shoes that provide strong support to your foot and ankle. Lightweight running shoes are good options, according to Mama's Health. Because most treadmills have good built-in shock absorbers, a light running shoe is sufficient to provide comfort and reduce the risk of injury.
Benefits
One of the biggest benefits of using a treadmill is that you can use it indoors, no matter what the weather conditions or time of day. A treadmill offers you convenience and instant availability. You are also able to adjust your treadmill to tailor it to your fitness level. You can go fast or slow, or set your incline to create a cardio program based on your needs. According to Running Planet, one benefit with a programmed treadmill is the consistent pacing. The preset programming on the treadmill's computer keeps you to your exercise plan, and prevents you from slowing down without noticing.
Outcome
People can use treadmills to lose weight. A beginner's treadmill routine that raises the heart rate and burns calories helps promote a healthy lifestyle. Georgia State University explains that regular exercise and physical activity, like that on a treadmill, reduces the risk of developing heart disease and suffering premature death. It is important to start off small so you can reach your health and weight loss goals safely.
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