The treadmill is an exercise machine that allows you to run indoors on a moveable platform. Most treadmills are electrical, allowing the capability to increase speed, incline and provide exercise programs on the attached monitor. The treadmill is also a beneficial method for weight loss because it is a very versatile machine, allowing many exercises to be accomplished thoroughly and efficiently. By setting the treadmill to different speeds and inclines, you can achieve weight loss.
Strength Training
The treadmill, if used properly, can aid you in a strength-training regimen. According to "Women's Health" magazine, strength training leads to weight loss, more so than cardiovascular training. By adding resistance to a work out, you are burning fat and replacing it with lean muscle. Therefore, your results are noticeable and your metabolism is accelerated. Perform a strength-training regimen on the treadmill by setting it on a high incline, thus adding resistance. You can also use your own body weight as resistance by doing forward lunges on the treadmill or walking backwards on an incline to shape and tone your lower body. Another option would be to use hand weights while power walking on the treadmill.
Interval Training
According to MayoClinic.com, interval training is a highly effective method for weight loss. By doing intervals, your metabolism spikes, thus burning calories throughout the day and even at rest. Set the treadmill to different speeds at different intervals. Each speed must be altered between intense exertion and light exertion.
Exercise Regimen
An example of an exercise regimen on the treadmill would be to begin with strength training. Do two sets of 20 forward lunges with the treadmill set at a slow speed. Follow with setting the treadmill to the highest incline and walking slowly for 10 minutes. Turn around on the treadmill and walk backwards to target additional muscles for five minutes. Finish the regimen with interval training. Start by power walking for two minutes, followed by a sprint for one minute, followed by a walk for two minutes, followed by another one minute sprint and ending with a light jog. Stretch and then repeat the interval two more time. Keep in mind that each interval should be short and based on how accustomed you are to the treadmill.
Misconceptions
It is often believed that by simply running you will burn more calories. Strength training and interval training produce more results than cardiovascular training alone. While cardio is beneficial to your health, it will not burn the fat and spike your metabolism as effectively as strength training and interval training will. Cardiovascular training will burn calories, but will also reduce stress significantly, so you should incorporate a form of cardio into your fitness routine.
Considerations
Use the treadmill with caution due to the moving platform. If at any point you feel dizzy or a loss of balance, stop the treadmill or hold onto the safety rails. Some treadmill have an emergency button that allows you to stop the treadmill immediately; others have an attachable band that stops the treadmill when pulled. Please consult your physician prior to commencing any fitness regimen and drink water throughout the day to prevent dehydration.
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