One way to safely and efficiently lose weight is to incorporate a treadmill into your exercise routine. One of the key components of any weight loss endeavor is commitment. The longer you stick to your commitment, the better your chances of achieving the desired results. Treadmills foster commitment because they are not as hard on your joints as walking, jogging or running outside. Also, the ability to choose a variety of programs and control your speed and elevation contributes to weight loss.
Step 1
Warm up for 5 to 7 minutes at a slow to moderate pace. Choose a steady routine or interval training. Alternate between programs to achieve the best results. Steady training involves gradually increasing your speed until you achieve a level that is approximately 60 to 70 percent of your maximum output. Maintain this pace for the majority of your workout. Aim for 20 minutes of nonstop walking, jogging or running if you are a beginner. Increase the time by 5 minutes each time you exercise. Aim for 30 to 60 minutes of continuous activity.
Step 2
Mix interval training with your treadmill workout. After your warm-up, accelerate your speed to 3.5 miles an hour if you are walking, 4.5 mph if you are running. Maintain this pace for 3 minutes. At the 3-minute mark, increase your speed by 1 mph. Fast walk or run for 2 minutes at this interval. After 2 minutes, raise the speed by 1 mph. This is your high-end level and should be maintained for 1 minute. Beginners should be in a jog at this point, while runners should be sprinting. After 1 minute, return the speed to the low-end level and repeat. Proceed gradually, with 20 minutes being your initial goal.
Step 3
Maximize your weight loss by incorporating treadmill workouts into at least four of the recommended six to seven physical workouts per week. Try for at least 30 minutes of aerobic activity. Fight boredom by switching between steady routines and interval workouts.
Tips and Warnings
- Maintain 60 to 70 percent of your maximum output. If your breathing is labored, fat is no longer being used for energy. The body is relying more on carbohydrates as its energy source. To increase your intensity level, elevate the treadmill for 5-minute intervals.
- See your physician before engaging in any exercise routine. Drink water before and during cardiovascular activity. Attach the treadmill's emergency stop switch to your clothing before beginning your routine.
References
- "Stair Machine, Treadmill,Teaching Technique Series," J.A. Kordich; 1994.
- "NSCA's Essentials of Personal Training," Roger Earle and Thomas Baechle; 2004.
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