The treadmill enables users to simulate walking, jogging, running and hiking, which is useful if you want to lose weight. Exercising on a treadmill offers an efficient cardio workout to burn calories, improve aerobic performance or perform interval training workouts.The treadmill can be used in a variety of ways based on your fitness level, whether beginner, intermediate or advanced.
Getting Started
Before you begin your treadmill workout it's a good idea to have a water bottle and, if your treadmill doesn't check heart rate, use a heart rate monitor to track intensity. Next, figure out your maximum heart rate, or MHR, by subtracting your age from 220. For example, a 40-year-old woman's MHR is 180 beats per minute. It's important to know your MHR so you can figure out your target heart rate. Calculate your target heart rate by calculating 65 percent and 85 percent of your MHR. That same 40-year-old woman with a 180 BPM max heart rate will have a target heart rate of 117 to 153 BPM.
Beginner Workout
Beginners should start with a walking pace, between 2.5 mph and 3 mph, to warm up for about two minutes. Pick up the pace, 3.5 mph to 4 mph, and maintain the speed for 15 minutes. Reduce your speed back to 3 mph to cool down for the final three minutes. Those who have knees issues can replace a faster speed with a steeper incline. This will elevate the heart rate the same as a quick pace and will be less stressful on bones and joints. Repeat this 20-minute workout five days a week for best weight loss results.
Intermediate Workout
Increase intensity by adding more speed or incline to your treadmill workout. For example, warm up for two minutes at a 3 mph speed, then quicken your pace to a fast jog or run, 5 or 6 mph, and maintain the speed for three minutes followed by a 1-minute recovery interval at a 4-mph fast walk. Repeat this process four times, then cool down for two minutes at a 3.5-mph speed.
Advanced Workout
Experienced exercisers can use high intensity interval training to maximize their weight loss. Interval training is high-intensity and burns more calories than any other type of workout, says Exercise-With-Treadmill.com. This type of training is helpful for burning off the final 10 to 20 pounds that can be stubborn and difficult to lose. An example of an interval training treadmill workout includes a one-minute warm-up, alternating high intensity and moderate intensity intervals at 45 seconds each, followed by a two-minute cool down.
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