Effective Treadmill Workout for a Beginner

There are many reasons why a treadmill can provide an effective workout for the novice exerciser. Since treadmill exercise takes place indoors, it can be performed in all types of weather. Many treadmills now have heart-rate monitors, which can help determine the proper training zones. There are three stages of treadmill training; walking, jogging and running. However, if muscular-skeletal injuries preclude running, you can increase intensity by working at an incline.

American College of Sports Medicine Guidelines

The 1995 exercise guidelines published by the American College of Sports Medicine suggested that people either perform moderate-intensity aerobic exercise for 30 minutes daily and five days a week, or 20 minutes of intense aerobic activity three times a week. The new guidelines suggest that five days a week should be the minimum requirement. This should be the eventual goal of the novice exerciser.

Week One

During the first week, you will be establishing an aerobic base. Perform 30- to 60-minute treadmill walking sessions at 3 to 4 miles per hour. Perform this workout three to four times weekly.

Week Two

You will begin interval training during week two. Start by walking for four minutes and 30 seconds at 3 to 4 miles an hour. Then, jog for 30 seconds at 4 1/2 to 4 miles an hour. Repeat the sequence six times, which will amount to a 30-minute workout. Perform this workout three to four times a week.

Week Three

During week three, the walking segment is decreased to four minutes. Walking speed remains at 3 to 4 miles per hour. However, increase the jogging segment to one minute, and increase the speed to 5 miles an hour. If possible, add one additional day to your training schedule. For example, if you have been exercising three days a week, try doing four, and if you have been exercising four days a week, try doing five.

Week Four

Walk for three minutes and 30 seconds and jog for 90 seconds at 4 1/2 to 5 1/2 miles per hour.

Alternatives for People With Muscular-Skeletal Injuries

If you suffer from any type of muscular-skeletal injury, increase intensity by substituting the jogging segment with a 3 percent incline of the platform. For each interval, incline the platform an additional 3 percent. Increasing the duration of the entire workout is another alternative to adding intensity.

Cool Down and Strengthening Exercises

Cool down with a three-minute slow walk at the end of your session. Then, bring the treadmill to the highest incline, and stop the machine. Place your right foot towards the top of the treadmill and your left foot towards the bottom. Your right foot will be flat, and your left foot will be on the ball of the foot. Keeping your spine in an upright position, perform 10 lunges, and then switch legs. Lunges performed at an incline increase activation of the gluteal muscles, which will help prevent overuse injuries.

Stretching

Stretch after your aerobic workout. If nobody is waiting for the treadmill, you can use the handles and the incline to assist in your post-cardio stretch. Pick up your right leg. Bend the knee and bring it behind your body as you pull your heel towards your butt. Repeat on your left leg. This will stretch your quadriceps and hip flexors. Hold the stretch for at least 20 seconds. Then, turn so that your back is to the treadmill console. Bend your left knee. Keep your right leg straight, and bring it forwards so that it is going downhill on the treadmill. Inhale and reach your arms overhead. As you exhale, reach your upper torso over your right leg. Since you are working at a decline, gravity will assist the stretch. Hold for 20 seconds, and then switch legs. This will stretch your hamstrings and your back.