Treadmills offer a safe and effective option for cardiorespiratory improvement and weight loss. If you use it correctly, a treadmill reduces the stress placed on the joints compared to walking or running outside on harder surfaces. This increases the likelihood that you will stick to an exercise regimen longer and more consistently. Benefits of using a treadmill include the ability to control the speed, elevation and resistance to dictate training intensity. Depending upon intensity, you can burn between 300 to 600 calories in a 30 to 60 minute span. To lose one pound of weight, you will need to burn 3,500 calories, so use that as your guide when using a treadmill to help you lose weight.
Step 1
Begin each treadmill session with a warm-up of five to seven minutes walking at a slow to moderate pace of 2 1/2 to 3 mph. The first option is to perform a steady routine where you gradually increase your speed until you reach a level that is slightly above 50 percent of your capability. The objective is to reach and maintain this intensity for most of time you are on the treadmill. If you are a beginner, aim for 20 minutes of continuous movement and add five minutes each time you use the treadmill. If you've been using the treadmill for a while, do 30 to 60 minutes of continuous running.
Step 2
Do interval training to increase your fitness. After performing a warm-up, increase speed to 3.5 mph for walkers, or 4.5 mph for runners. This pace is your low-end speed. Maintain this pace for one minute. At the minute mark, increase the speed by 1 mph. Maintain this fast walk or running pace for two minutes. Upon reaching the two-minute mark, increase pace to a power walk or sprint level. Increase by either 0.5 or 1 mph. This is your upper level pace, and you should maintain it for one minute. Return to low-end level and repeat. Do interval training with initial goals of 20 minutes per session and increase the minutes gradually.
Step 3
Do four to seven cardiovascular activities per week, each lasting at least 30 minutes. Make at least four of these treadmill routines to maximize caloric expenditure and achieve weight loss. Prevent boredom by alternating between different exercises. For example, on Monday do a steady pace routine for 30 minutes. Tuesday will be for interval training routine lasting 20 minutes. Rest Wednesday. Thursday, perform steady pace for 35 minutes. On Friday, do interval training by adding 5 minutes to your previous time. Once you have reached 60 minutes of steady pace comfortably, you can return to 30 minutes and increase the pace and repeat the process.
Tips and Warnings
- Maintain an intensity at approximately 60 to 70 percent of your capable work effort. A good indicator to tell where you are is breathing. If breathing is labored, then oxygen supply is low. This means the body is relying almost exclusively on sugar in the form of glucose and not fat for energy. Elevate treadmill at five-minute intervals to increase intensity. Increase incline 1 grade at each interval. Decline at same rate once the desired time has been achieved
- Get medical clearance from a physician before engaging in this or any physical routine. The example referenced above was a sample routine. Determine what speeds are safe for you and proceed gradually. Drink water before, during, and after exercise. If you wait until you feel thirsty, dehydration has already set in. Use the treadmill's kill switch for safety. Attach it to your clothing before starting your routine.
References
- "NCSA's Essentials of Personal Training;" Roger Earle and Thomas Baechle; 2004
- "Stair Machine, Treadmill, Teaching Technique Series;" J.A. Kordich; 1994
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