Studies show that in order to lose weight safely and keep it off, you need to exercise and exercise regularly. It is also known that people who are not overweight benefit from an exercise or workout routine including an effective treadmill workout.
The type of effective treadmill workouts that are best for you depends on your overall fitness level, what you are trying to accomplish, and what you enjoy doing. Continuous workouts and training is perhaps the most common type of effective workout. Essentially, this involves running at a set pace, usually for 20 to 45 minutes on a different course or track that is preprogrammed into the treadmill. For those who prefer a more demanding effective workout on the treadmill or who are in training for marathons or other stamina events it is best to undertake interval training. It consists of shorter bouts of activity performed in quick succession and at a higher intensity. Because this requires more effort and concentration, it may be difficult to let your mind wander or to focus on other activities such as reading or TV.
In our home fitness programs, you will build up your strength and endurance in a slow & controlled method that is healthy and prevents injury. If you are too sore the day after to get back on the treadmill, then you are over doing it and not enjoying exercising. It’s hard to stick with any program if your dreading every minute of it or not seeing results.
Examples of Treadmill routines – Beginner to Advanced
BEGINNER treadmill users need to start at a walk first. The first step is getting comfortable walking on a treadmill without using your hands on the railings.
- Start with a 5-minute warm-up
- Walk 2 to 3 times a week for 20 minutes. Gradually make it to 30 minutes 3 to 4 times per week at a pace of 3.0 mph, depending you feel.
- Check your heart rate and work in your zone. You will need to know this information if you don’t know your heart rate zone.
- If you prefer walkinginstead of a jog, you can play with a walking routine. Walk at a 4.0 mph pace for 2 minutes, then 3.0 for 1 minute. Increase the pace of 4.0 to 3 minutes and so on. The time goes by fast this way!
- Set an incline for 2 minutes at a 1.5% incline then back to 0% for one minute. Gradually add 1 minute to the incline; this is a great way to tone the glutes.
- Pumping your arms allows you to increase your heart rate and burn more calories.
To burn fat, you need to work out more than 20 minutes. Other wise you are burning your sugars up from carbohydrates. A 30 to 40 minute cardio session is what you want to aim for on a regular basis to increase your fat burning zone. Again make sure you are working out in your heart rate zone.
- Start with a 5-minute warm-up.
- Walk 5 minutes, then jog 1 minute (Do this until you find you can increase your jogging time.
- Walk 4 minutes, jog 2 minutes ( slowly over the weeks walk 3 minutes, jog 3 minutes (gradually lowering the walking and increasing the jogging. You may be ready to add an incline on the walking segment.
Exercises for INTERMEDIATE treadmill users!
- Start with a 5-minute warm-up.
- Jog for 5 minutes, walk for 1 minute
- Note: These numbers vary depending on your heart rate and how you feel.
- In a week or 2 jog for 6 minutes, walk for 1 minute.
- Keep increasing till you can run for 10 minutes straight without a walk.
- Slowly increase your time without walking till you can run 15 minutes, then 20 minutes until you reach 30 minutes! Congratulations! You are on your way to becoming a runner.
ADVANCED treadmill users!For the advanced section, I would require you to be running 4 times a week, and at speed upwards up 6 mph. You should set your own pace according to your ability, but don’t start any advanced program without the right endurancy and training!
- Start with a 5 minute warmup!
- Run on an Incline that gradually get steeper for first 20 minutes
- Focus on your heart rate more than your speed
- For next 20 minutes remove incline and increase your speed to your maximum
- 5 min cool Down
This type of workout is pretty tough as the incline will wear you out, and then you push it with your speed in the second half. Great for strength development.
- Many runners at this stage need to be fully aware of adding strength training to their routine. You should do strength training at any level of fitness but runners especially. Runners need to counterbalance their bodies. They develop certain leg muscles. The ones that don’t develop as much need to be developed to make the whole leg strong. Also, upper body needs to be developed for an overall balance on the body. Runners are more prone to injuries if they just run and not strength train.
Treadmill Exercise Program articles
- Effective treadmill workouts
Find a treadmill workout to keep you motivated.
- Fun and healthy exercise routines on the treadmill.
9 tips on keeping your treadmill workout light and enjoyable while giving you the results you want.
- Lower your calorie consumption and lose the weight you’ve always wanted to.
Increase your metobilism by exercising on your treadmill and watch your body tone up.
- Lose weight by walking or running on your treadmill.
Exercise and a well balanced diet will help you lose weight and feel great.