Running on a treadmill is an incredibly effective exercise, but it is often done incorrectly, hindering weight loss and fitness. Read this handy guide to maximize your results!
Steps
Step 1. Find an affordable treadmill near you
Not everyone loves treadmills, or gets the results you want, so don't buy one unless you're sure you want one, as they can be a major investment.
Step 2. Decide why you are using a treadmill
Do you want to burn fat, strengthen your heart, muscles and lungs, or both?
Step 3. Follow the instructions on the machine to start it
You can choose one of the preset programs, or you can customize your workout to your liking. The manual model allows you to select your incline and speed preferences.
Step 4. Set a realistic yet ambitious maximum time, and stick to it
Step 5. To burn fat, run at a moderate speed; to improve your cardiovascular fitness and gain endurance, run at a high intensity interspersed with lower intensity
Quality is far more important than quantity for cardiovascular fitness (essentially it's better to train harder for somewhat shorter periods of time).
Step 6. To gauge your progress, most modern treadmills have “Fitness Test” options that measure your heart rate and other factors and give you a score
Advice
- Listen to your favorite music or make a deal with yourself to get yourself to watch your favorite series (DVD box sets work great in these cases) while on the treadmill.
- Don't do it every day. You will certainly lose interest and it will not make training a fun activity. Do it every other day or 3 times a week.
- Don't put the treadmill in "that dark back room" you hate to go into (or - if you really have to - clean it, paint it and let the light in … add a TV / stereo!)
- To burn even more calories and have some variation in your routine, change the incline settings by going up by 3% every 2 minutes. For example 0: 00 = 1%, 2: 00 = 3% 4: 00 = 6%, etc… Continue until you get to 12-15% and hold this slope until you feel ready to go back down. Then repeat the sequence back down in proportion. Et-voila! Instant Hill.
- Try varying your training program (treadmills can be boring).
Warnings
- Make sure the treadmill is off or at very low speed before you step on it.
- Go easy! Start with easy exercises 3 times a week, and build up from there. If you insist too much, you risk stretching a muscle or feeling discouraged by "too much effort too soon".
- Consult a doctor before starting any exercise program. If you feel upset, disoriented, or out of breath while exercising, stop immediately.
