Treadmill training is one of the safest and most efficient methods of weight loss. The versatility of the machine notwithstanding, many people opt for treadmills because of the reduced stress placed on the ankle, knee, and hip joints, as well as the lower back when walking or running outside. For weight loss purposes, adherence is the key to success. If you like it, you will do it. The more you do it, the greater the chances of goal achievement.
Step 1
Warm up for five to 10 minutes on the treadmill, walking at a pace between 2.5 and 3.5, depending where you are in your fitness level.
Step 2
Utilize a steady pace routine for your first workout. Steady training involves gradually increasing your speed until you achieve a level that is approximately 60 to 70 percent of your maximum output. Aim for 20 minutes of nonstop walking, jogging or running if you are a beginner. Increase the time by 5 minutes each time you exercise.
Step 3
Perform interval training in your next workout routine. Accelerate your speed to 3.5 miles an hour if you are walking. Maintain this pace for 3 minutes, increase your speed by 1 mph for 2 minutes, then raise the speed by 1 mph for 1 minute. Return the speed to the low-end level and repeat.
Step 4
Incorporate treadmill workouts into at least four workouts per week. Try for at least 30 minutes of aerobic activity. Alternate between steady pace routines and interval workouts. Elevate the treadmill for 5 minutes intervals for variety and to increase your intensity.
References
- "Stair Machine, Treadmill, Teaching Technique Series," J.A. Kordich; 1994.
- "NSCA's Essentials of Personal Training," National Strength and Conditioning Association; 2004.
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