Working out on a treadmill can help you lose weight. When compared to performing the same activities outside, such as walking, jogging, or running outdoors, treadmills tend to be easier on your joints, which can help you stick with the plan. To lose weight, use the treadmill four or five days a week, in combination with a healthy diet. By following this program, you can lose 2 to 4 lbs. in a two weeks.
Step 1
Warm up for five minutes at a moderate pace before engaging in the higher intensity levels of your workout. Perform a steady-state or pace routine for your first workout. Steady-state training involves gradually increasing your speed until you achieve a level that is approximately 60 to 70 percent of maximum output. Maintain this pace for the majority of your workout. Incline the machine by 1 percent at every five-minute interval. Aim for 20 minutes of continuous walking or jogging if you are a beginner. Increase the length of your session by five minutes each time you exercise. At the end of the two-week period, you should be able to reach 35 minutes of nonstop exercise on the treadmill.
Step 2
Incorporate interval training into your next treadmill workout. After your warm-up, accelerate your speed to 3.5 mph, if walking. Maintain this pace for three minutes. At the three-minute mark, increase the speed by 1 mph. Walk briskly for two minutes at this speed. After two minutes, raise the speed by 1 mph. This is your high-end level and you should maintain it for one minute. After one minute, return the speed to the low-end level and repeat. Start with a 20-minute session. Adjust your speeds accordingly for jogging or running. Add an additional .5 mph to each interval. Your eventual two-week goal is to increase the high-end pace interval and decrease the low-end duration without decreasing overall workout time.
Step 3
Do a treadmill workout at least four days a week. Prevent boredom by switching between steady-state routines and interval workouts. On Mondays, perform a steady-state routine for 20 minutes. Tuesdays, do a 20-minute, higher intensity interval workout. Rest on Wednesday. On Thursday, return to a steady-state, but, increase time to by five minutes. Add an additional minute to your interval training on Friday.
Tips and Warnings
- Your breathing is a good indicator of where you are. If breathing is labored, then oxygen supply is low. This means the body is relying almost exclusively on sugar in the form of glucose and not fat for energy.
- Get medical clearance from a physician before engaging in this or any physical routine. Drink water before, during and after exercise. If you wait until you feel thirsty, dehydration has already set in. Use the treadmill's kill switch for safety. Attach it to your clothing before starting your routine.
References
- "Stair Climbing, Treadmill--Teaching Technique Series"; J.A. Kordich; 1994
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
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