Weight loss is all about burning more calories than you consume. Luckily, there are several different methods available for you to accomplish this. Treadmills are one of the easiest to use and most convenient cardio machines found the gym. They not only allow you to participate in a controlled workout, but they track your heart rate, distance, time and calories burned.
Step 1
Find a suitable treadmill. If you don't have access to a gym, then you will need to buy one. Both specialty fitness stores and ads in the newspaper are good places to look for affordable treadmills. If you do have gym access, there may be several different types of treadmills to choose from. Look for one that displays your heart rate, tracks your calories burned, has an adjustable incline and has clearly labeled controls that allow you to easily change resistance and speed.
Step 2
Warm-up with a short walk. Low intensity warm-ups that prepare you for the exercise you're about to participate in get your muscles ready for action. Begin on a very slow setting and walk for five to 10 minutes.
Step 3
Start running on the treadmill. If you're new to this type of exercise, start at a low intensity and work your way up. Begin with no incline at first to get used to the motion. For those more advanced, find an intensity that really challenges you and feel free to add an incline to simulate running hills. Beginners should try to get in at least two or three days of treadmill running each week.
Step 4
Add intervals. When you've built up your endurance and you're ready for something more difficult, begin training intervals. Basic intervals require you alternate between brief periods of running and walking. Start by running at a higher intensity than normal for one minute. After the one minute is up, slow yourself down to either a slow jog or walk for two minutes. This two to one ratio will allow you plenty of time to rest while getting used to the idea of intervals.
Tips and Warnings
- Progress at your own pace. Your body will let you know when it's time to up the intensity. If you're easily bored running on a treadmill, bring a music player or book with you. Better yet, if available, position yourself in front of a television.
- Spending too much time on the treadmill may begin to wear on your joints over time. Every couple of weeks, swap out one of your treadmill days for another low intensity cardiovascular exercise such as swimming or cycling.
Things You'll Need
- Treadmill
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