Along with eating fewer calories, exercising is an important step to losing weight. Walking is a good mode of exercise because it is natural and familiar, and almost anyone can do it. It is also a weight-bearing exercise, which is good for your bones. Treadmills have an advantage over other modes of walking because they do not require much space and they can be used in any weather condition. Most treadmills have a built-in computer where you can see how fast you are walking, how steep an incline you are climbing, how far you have gone, and how many calories you have expended. These features are beneficial for any situation, but are especially helpful when you are walking regularly to lose weight.
Step 1
Start slowly. Keep the speed and grade low initially so that you are not working beyond a moderate intensity. Walk for 15 to 20 minutes during the first week of your new program being careful not to overdo it. Work out three times this week on non-consecutive days.
Step 2
Increase exercise time. The American College of Sports Medicine recommends increasing duration and frequency of exercise to lose weight. Gradually increase the length of your exercise sessions by 5 to 10 minutes each week until you are exercising for 45 to 60 minutes each time. Frequency is also important for weight loss; gradually increase the frequency of exercise sessions until you are working out 5 to 7 days each week.
Step 3
Increase intensity. One month after you start exercising, you should increase the speed or grade on your treadmill slightly to increase the intensity of your exercise routine. Continue increasing either the speed or grade each week so that you use more calories and lose more weight.
Step 4
Don't quit. Once you reach your goal for frequency, duration, and intensity, do not cut back or stop exercising. Keep working hard to lose that extra weight. According to Exercise Physiology, you should continue to use at least 300 calories per session and 2100 to 2800 calories each week for a healthy weight loss.
Tips and Warnings
- Drink water regularly throughout your exercise session to prevent dehydration. Face your treadmill toward the TV or listen to music to make the long exercise sessions go faster.
- If you have never walked on a treadmill or have difficulty balancing, hold on to the handrails. You can let go once you feel comfortable on the moving belt. Always warm-up before exercising and cool-down afterward. A simple way to do this is to walk slowly on the treadmill for a few minutes.
References
- "American College of Sports Medicine's Guidelines for Exercise Testing and Prescription;" American College of Sports Medicine; 2006
- "Exercise Physiology: Energy, Nutrition, and Human Performance;" William D. McArdle, Frank I. Katch, and Victor L. Katch, 2007
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