Treadmills come in various models and styles. The more expensive, high-grade types have everything from iPod inputs to digital screens to heart rate monitors. Regardless of the grade, all treadmills have one thing in common--a durable belt that moves continuously as you exercise on it. Running on the treadmill will not only promote weight loss, but it will also tone muscles in your lower body.
Step 1
Stretch your entire body before stepping onto the treadmill. When you run on the treadmill, you are constantly moving your arms and legs. Perform dynamic stretches that simulate exercise motions to get your body inclined to these movements. Walking lunges, knee highs, leg swings, alternating toe touches, arm circles, side bends, shoulder rotations and ankle bounces are examples.
Step 2
Step onto the treadmill, place your hands on the handrails and start the machine. Place your feet on the sides of the belt and press the "Start" button. Place your feet on the belt one at a time and start walking.
Hit the up arrow repetitively to increase your speed and get to a point where you are walking briskly. Stay at this pace for two minutes, then increase your speed until you are jogging lightly and continue for three more minutes.
Step 3
Increase your speed to get to your exercising pace. Run at an intensity where you are sweating, your heart rate is elevated and you are still able to talk. Stay at this level for the duration of your workout and finish with a light cool-down. Do your cool-down completely reverse of your warm-up. Jog lightly first, then walk briskly, then walk slowly.
Step 4
Execute proper running form while running. Do not touch the handrails again once you take your hands off. Placing your hands on them and slouching will not only take work away from your legs, but it will also increase your chances for muscle imbalances. Keep your head lifted, shoulders back and move your arms and legs in a smooth alternating fashion.
Step 5
Exercise long enough to get favorable results and keep up with your exercise. To lose weight or maintain weight loss, 60 to 90 minutes of cardio may be necessary according to the American College of Sports Medicine. Meet these guidelines if weight loss is your goal or shoot for the lower 30-minute recommendation to at least get health benefits. In either case, work out four to five days a week and stay consistent for the greatest results.
Step 6
Mix intervals into your workout. Spend 20 minutes doing interval training to increase your caloric expenditure. Increase your speed so you are running fast for 30 seconds, then decrease your speed to a moderate jog for 60 seconds. Alternate back and forth for 20 minutes then go back to your steady state intensity.
Tips and Warnings
- To change your speed quickly, look for a small keypad with numbers. Punch in the speed you want to run and hit "Enter." The treadmill will automatically go to this speed.
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