Cardiovascular exercise, also known as "aerobic," involves the major muscles of the body working in a repetitive motion with little, if any, resistance. This is efficient exercise for burning calories, and it can help lead to weight loss. Treadmills are one of the most common and popular pieces of cardiovascular equipment. When you step on the treadmill, your legs and arms are both moving in an alternating motion. To lose weight with a treadmill, there are several steps you can take.
Step 1
Use the treadmill for walking. Start out at a slow pace for 2 minutes, then turn your speed up until you are walking at a fast pace. Walk for 30 to 45 minutes, then bring your speed back down to an easy pace. Walk for 2 more minutes to cool down.
Step 2
Use the incline function to increase your intensity. Walk at a low speed for 2 minutes. Turn the speed up until you are walking as fast as you can without running, and go for 3 more minutes. Turn the incline up to a point where you have to jog, and go for 60 seconds. Lower the incline and walk fast for 2 minutes. Alternate back and forth for 30 minutes, and finish with a 5-minute walk with the track flat.
Step 3
Perform sprint intervals. Start with a 5-minute light jog. Turn your speed up until you are running as fast as you can. Go for 20 seconds, grab the safety rails, lift your body up, and place your feet on the sides of the track. Wait for 40 seconds, lift your body up and sprint again. Do 12 to 15 sprints, and finish with a light, 5-minute cool-down jog.
Step 4
Incorporate other cardio machines with the treadmill to do a circuit. Start with a 5-minute fast-paced walk on the treadmill. Turn the speed up so you are jogging, and go for 60 seconds. Hop off, jump on a spin bike, and pedal for 60 seconds. Hop off and use the stair climber for 60 seconds. Step down and use the elliptical trainer for 60 seconds. Step off and jump rope for 60 seconds. Rest for 30 seconds, and start the circuit over with the treadmill. Repeat the circuit eight times, and finish with a 5-minute walk on the treadmill.
Step 5
Be consistent with your treadmill usage. Work out on the treadmill 5 to 6 days a week to get favorable results. Mix up your workouts to prevent boredom and to keep your whole body involved. For example, do fast walking on Monday and Friday, do hill running on Tuesday, sprint intervals on Wednesday, and circuits on Thursday and Saturday.
Things You'll Need
- Jump rope
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