A treadmill can serve as a useful exercise device for weight-loss beginners. Depending on your level of fitness, you can vary the speed from a slow walk to a fast run, and machines often allow you to increase the incline to make the workout more intense. Preset programs make it easy to incorporate changes in speed and incline. These options are especially beneficial to beginners just starting a weight loss program because they allow you to start at a comfortable level and progress as your fitness improves.
Time Frame
You need about 150 minutes of moderate activity each week to stay healthy, Medline Plus states. That translates to five 30-minute workouts a week. Plan a time of day when you have that amount of uninterrupted time to spend on the treadmill. As a beginner, start by walking for 15 minutes, twice a day, at a pace of 2 to 3 mph. As you feel more comfortable, change your workout to a single 30-minute set, increasing your speed over time. When you feel ready, switch from walking to running.
Features
Interval training offers the potential to burn more calories than walking or running alone. Interval training means alternating between high and low levels of intensity over the course of your workout. Interval training on the treadmill can mean walking at a slow pace, increasing to a fast pace, and slowing again, or it can mean incorporating running along with walking. Try walking at 3 mph for five minutes, increase to 4 mph for five minutes, and continue alternating between the two for 30 minutes. If that's too hard, decrease your speed a little or shorten the time at the higher speed. If it's too easy, speed it up. The objective is to keep your workout going longer by incorporating small bursts of more intense activity that will burn more calories and improve your cardiovascular fitness.
Effects
By adding even a small incline to a walk or run, you can dramatically increase the intensity of the workout, getting substantially more benefit for the same duration of workout. Most treadmills allow you to add an incline up to 10 percent or 12 percent, which adds significant intensity. Try starting at a 1 percent or 2 percent incline.
Function
You can also try interval training with the incline. Instead of varying the speed, you vary the incline from zero to 5 percent, or whatever feels challenging but not too stressful. Start with five-minute intervals and alternate for the duration of your workout.
Potential
Treadmills often have preset programs that simulate cross-country running, hiking or other activities. These programs vary speed and incline throughout the course of the workout, which can be set for the duration of your choosing. Machines may have interval training programs that also vary speed or incline for you. You can often choose a difficulty level to match your level of fitness. A lower level of difficulty will have slower speeds and minimal change in incline. Experiment with the presets on your treadmill to find the ones that work best for you and increase the difficulty as you become proficient at a specific level.
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