Treadmill Workouts To Lose Weight For Beginners in 2019
Beginner’s guide to a treadmill workout
Running is one of the easiest and most effective ways of cutting down on weight. After all, we all know how to walk so just get those sports shoes laced up and hit the tracks. However, the weather can sometimes make the activity impossible. For those rainy, chilly or blustery days, you can use a treadmill for your exercise. This article will take you through the nitty-gritty of treadmill workouts to lose weight for beginners.
For an efficient aerobic workout, the treadmill is one of the easiest yet very efficacious machines. Helping you to tone down on weight while keeping you fit, below are our top 5 reasons why we think treadmills are the best workout companions.
- Prevent injury
Running outdoors can place some stress on the connective tissues of your legs; ankles; knees; and even bring you back problems. This is because your legs take up a lot of impacts especially when running fast. Treadmills are built in a way that the impact it brings to your feet is minimal thanks to the padded surfaces. The predictable surface of the treadmill also helps in avoiding tripping unlike the curbs and trails outdoors.
- Variety of workouts
Treadmills are even better than running outside. Apart from avoiding the bad weather outside, one can actually have a variety of exercises. You can adjust the incline of your treadmill to simulate an uphill or downhill running. Uphill running is better than running on a flat surface if you have the intent of losing weight.
- Customize workouts
With a goal you want to achieve in mind, you can have treadmill exercises tailor-made for you. It is easy for you to maintain a specific pace while running a precise amount of distance. Furthermore, you have the complete control of the speed, amount of energy to spend, incline, warm-up and cool-down periods.
- Monitor heart health
Running, in general, is great for cardiovascular health. Treadmills, on the other hand, help you keep track of your heart rates giving you a clearer picture of your heart’s health. Regular aerobic exercises help strengthen your heart and improve circulation of blood in the body. Lowering blood pressure and decreasing bad cholesterol levels in the body are also a few other health benefits of the treadmill.
- Weight loss
Running on a treadmill can easily make you lose up to 100 calories for every mile run. With increased intensity, proper plans, and dedication, one can lose even more calories daily.
Losing weight is actually an easy task, so long as you have everything planned out. One does not have to necessarily slave away and spend a lot of time on the treadmill in order to lose weight. Following the right exercises with dedication will bear you great results, even if you only train for a short while. Here are a few tips you need to consider for you to get started with treadmill exercises.
- First, seek your doctor’s guidance should you have any joint or back aches. The doctor will, therefore, advise on how you
should start your exercise.
- Get comfortable running shoes and thick socks.
- Drink plenty of water before, during, and after the workout. This helps you avoid dehydration later on.
- Have a short warmup session before getting on the treadmill
- Master the settings and instructions for the treadmill before running
The fastest way to lose weight using a treadmill
Treadmills are by far the greatest equipment you can use to achieve your weight loss goal. Of the different styles and techniques used while running on the treadmill, interval treadmill workout is hands down, the best technique. Here is a general method one can follow during interval treadmill workouts.
- Warm up for about 5 minutes. You can walk at a slower pace and at a zero incline at that time.
- Walking interval – Crank up the intensity of the work out by adjusting the speed a bit higher (Not so fast though). You may adjust the incline a little. Hold this pace for about 2 minutes.
- Running interval – take the intensity a notch higher to start running. You can start at around 3-4 mph. Hold that pace for a minute before toning it higher for around 4 minutes.
- Cool down for 5 minutes. Cooling down simply means gradually reducing the intensity.
- Repeat the alternating intervals 10 times or until you feel too exhausted to continue. Following this, you are sure to achieve your goal of weight loss.
Frequently Asked Questions
Q: How much time should one spend on a treadmill to lose weight?
A: The required intensity and time spent on a treadmill may vary from one person to another. For weight loss, do not slave yourself away on the treadmill. A simple 30 minutes workout will reap results within a few weeks.
Q: What does the (—-) four dashes displayed on the console mean?
A: This basically means that the safety key is missing. Always have it on for your own safety.
Q: What type of treadmill should one buy?
A: There are very many types of treadmills. Do your homework first as you do not want to end up buying a flimsy treadmill which won’t last long.
Q: What specifications should one look at before purchasing a treadmill?
A: There are many specifications to look for when buying your treadmill. Some of them include;
- Speed – For the ultimate experience, get a treadmill which goes up to 10 mph, or even higher
- Incline – A treadmill with an incline of up to 10 percent is good. One with a declining ability is way better as one can easily simulate outdoor landscapes.
- Cushioning – The belt should be cushioned well, enough to absorb shock when somebody is running.
- Stability – The treadmill should maintain stability and should not shake when somebody is running.
- Control panel – The control panel should be easy to use and within reach.
Losing weight using a treadmill is easy. All you need is a good treadmill, dedication, and good planning. Be consistent and never give up, the weight will cut down faster than you anticipated. Ensure to go through all the instructions first before beginning your exercises on the treadmill. You may experience some soreness at the beginning of the exercise which will die out soon. However, if you experience pain, you should stop the exercise and seek medical advice.