Treadmills effectively simulate the exercise you achieve by walking or running outside. They are one of the most popular types of cardiovascular exercise equipment available, and there are many workout programs you can follow to lose weight and build lower body muscle. Finding the right workout for you is a matter of matching your program to your workout goals and any special needs you may have.
Proper Form
Regardless of the type of treadmill workout program you use, you should always exercise with proper form on the machine. The American Council on Sports Medicine, or ACSM, notes that you should exercise on a treadmill with your shoulders back, chin up and abdominal muscles flexed. You may need to occasionally look down to ensure that you are not to the side or rear of the tread belt, but most of the time you should keep correct posture on the treadmill to improve your exercise efficiency and limit your chance of injury. It is best not to use the handrails of the treadmill if possible.
Matching Outdoor Intensity
Because you are running or walking in place on a treadmill, you will not experience any wind resistance as you exercise, so you'll need to increase your workout intensity slightly. Fitness writer Therese Iknoian recommends increasing your treadmill speed by 0.1 to 0.2 mph or raising the incline grade by one percent above your normal outdoor workout to compensate for the ease of indoor treadmill exercise.
Choosing Walking or Running
You can either walk or run on a treadmill and still receive a good workout. If you are new to treadmills, choosing a slower walking speed at first is a good idea that will allow you to become accustomed to the motion. If you are walking and want to increase your intensity, you can either raise the incline of the machine to simulate walking up a hill or intersperse your walk with short periods of running.
Avoid Adaptation
The ACSM advises that you exercise for 30 minutes a day with moderate intensity exercise, five times a week, or use a 20-minute program three times a week if you exercise at a vigorous pace. However, your body may begin to adjust to the work you are putting it through on the treadmill after a few weeks of exercising. Fitness model and personal trainer Belinda Benn advises that you change your routine with workouts that exercise different muscles or push you to different intensity levels to keep yourself from reaching a fitness plateau. In addition to helping your body continue to grow, changing your workout occasionally will keep you from becoming bored with your treadmill.
References
- "Fitness for Dummies"; Suzanne Schlosberg and Liz Neporent; 2011
- TotalFitnessNetwork.com; Treadmill Workouts -- A Quick Guide to Technique and Fun; Theresa Iknoian
- FitnessMagazine.com: Turn Your Walk into a Run
- Bodybuilding.com; Are You Doing the Right Cardio?; Belinda Benn
- ACSM.org: Selecting and Effectively Using a Home Treadmill
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