One of the major benefits of using a treadmill for cardio exercise is the ability to adjust the incline. When you walk or run outside, it is easy to increase your speed if you want to up the intensity of your workout, but when exercising on a treadmill you are not limited to that one option. You can walk or run up hills or stairs if you are outside, but you cannot change the incline of a hill with the touch of a button. When trying to burn fat, exercise at a moderate or vigorous intensity, recommends the Centers for Disease Control and Prevention (CDC).
Step 1
Warm up on the treadmill by walking at a slow speed on a zero incline. Begin with 1.0 mph and gradually increase your speed to approximately 3.0 mph. Increase your speed over the course of five to 10 minutes, recommends the National Academy of Sports Medicine (NASM) for a proper warm up.
Step 2
Raise the incline of your treadmill by pressing the "Up Incline" button the console. Adjust the incline one level at a time to reach a moderate intensity. Work up to an intensity of a six on a scale from one to 10. One would be like if you were reclining comfortable in a chair and 10 would be akin to sprinting up stairs at your maximum speed. You should be able to hold a conversation when walking at a moderate intensity, notes the CDC.
Step 3
Walk for 30 to 90 minutes, five days a week. Walking for any amount of time on a treadmill will burn calories, and in turn burn fat, but the CDC and the U.S. Surgeon General recommend a minimum of 30 minutes a day of cardio for general health benefits. Walk for 60 to 90 minutes to burn fat or obtain more health benefits.
Step 4
Cool down by lowering your incline gradually back to zero and decreasing your speed back to 1.0 mph. Gradually cool down over the course of five to 10 minutes, recommends NASM.
Tips and Warnings
- Cut your time on the treadmill in half by exercising at a vigorous intensity. Increase your incline and speed to reach an eight on the one to 10 scale. Do not push yourself so hard you cannot speak at all. Warm up and cool down as normal, but instead of walking for 60 to 90 minutes use the treadmill for 30 to 45 minutes at a vigorous intensity, recommends the CDC. Maintain good posture while on the treadmill. Look forward, pull your shoulders back, and squeeze your abs. Do not lean forward, round your shoulders, or round your back. Be especially conscious of these bad habits when walking at an incline.
- Check with your doctor before starting on an exercise program.
References
- CDC: Physical Activity for Everyone
- Office of the Surgeon General: Overweight and Obesity
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
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