The benefits of including exercise into a weight loss regimen are both physical and psychological. One way to incorporate physical activity is to use a treadmill. A key component to any weight loss endeavor is adherence. The longer you are able to keep the commitment, the better the chances are that you can achieve the desired results. Treadmills also reduce stress on the joints of the body when compared to walking, jogging or running outside. Also with a treadmill, you can control your speed, your elevation and select from a variety of pre-programmed walking routines.
Step 1
Warm up for five to seven minutes at a slow-to-moderate pace before engaging in the higher intensity levels of your workout. Determine if you will perform a steady-state routine on the treadmill or interval training. Both options provide weight loss benefits. Alternate between both for best results. Steady-state training involves gradually increasing your speed until you achieve a level that is approximately 60 to 70 percent of maximum output. Maintain this pace for the majority of your workout. Aim for 20 minutes of non-stop walking if you are a beginner. Increase by five minutes each time you exercise. Experienced treadmill users should aim for 30 to 60 minutes of continuous activity.
Step 2
Mix interval training into your treadmill workout. After your warm-up, accelerate your speed to 3.5 mph, if walking. Maintain this low-end pace for three minutes. At the three-minute mark, increase the speed by 1 mph. Walk briskly for two minutes at this interval. After two minutes, raise the speed by 1 mph. This is your high-end level and should be maintained for one minute. After one minute, return the speed to the low-end level and repeat. Proceed gradually with 20 minutes being your initial goal.
Step 3
Incorporate treadmill workouts on at least four of the recommended four to six physical activities per week. Target at least 30 minutes in duration. Prevent the onset of boredom by switching between steady-state routines and interval workouts. On Mondays, perform steady-state routine for 20 minutes. Tuesdays should be a 20-minute, higher intensity interval workout. Rest on Wednesday. On Thursday, return to a steady-state, but, increase time to 35 minutes. Add five minutes, if possible, to your interval training on Friday.
Tips and Warnings
- Your breathing is a good indicator of where you are. 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 one 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. 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
- Stair Climbing, Treadmill--Teaching Technique Series; J.A. Kordich; 1994.
- NSCA's Essentials of Personal Training; Roger Earle and Thomas Baechle; 2004.
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