How To Get The Best Results From A Treadmill
By Simon Gould
Treadmills are great machines for getting fit or losing weight. You can walk or run and both of these can help you get the results you're after. Exercising on a treadmill regularly can give important health benefits so says the CDC. So here I'll tell you how to get those results and the sort of workouts you need to do.
The CDC says you need 2 hours and 30 minutes moderate physical activity per week. This includes is brisk walking and that time is 30 minutes per day 5 days a week. This is something you can do on a treadmill. Even if you are quite heavy to begin with you should be able to work up to 30 minutes at a time on a treadmill.
If you're doing vigorous exercise which the CDC says is jogging and faster then you only need do 15 minutes per day 5 days a week, or however you want to split 1 hour and 15 minutes total per week. I would say a jogging speed for everyone is if you have to lift your feet off the ground to maintain your pace then you're jogging.
Build up the length of time on the treadmill
In order to achieve the CDC goals of important health benefits above you might need to build up the time you exercise on the treadmill. You probably won't be able to start by running for 15 minutes in one go so you start at 5 minutes for a week then 10 the next week and so on. This could be the same for walking.
As you build up to doing more minutes on a treadmill remember to keep yourself hydrated and listen to your body. If you feel thirsty or have any pains then this is something you may need looking at. Here we have some walking treadmill routines. Where you repeat a routine you may want to build up slowly as mentioned before. Here they are:
We've mentioned they are for weight loss and they will lose you weight together with the running ones coming up. Anyone can do them and you can do more repetitions to work up to 1 hour 15 minutes per week you need to run to maintain fitness. Running is harder but you don't have to do it for so long, here are the routines:
The walk/run couch to 5k
If you can walk and are able to run then we have a routine that would be ideal for you. It is the couch to 5k on a treadmill. This involves a walk/run method to help building your fitness up during 9 weeks. At the end you should be able to run for 5k or 30 minutes. This is a great start to your fitness and weight loss goals.
If your goal is weight loss then regularly exercising will achieve that goal and fortunately you become fitter and active as well. To see how you're progressing remember to weigh yourself once per week on the same day at the same time. Then you can see the difference your exercising is making. Be patient though as it takes 3,500 calories to burn 1 pound of fat.
Run longer for even greater health benefits
If you're really enjoying your exercising and the feeling it gives you then you can get even more benefit from it. The CDC says on that same page as above that if you can double the exercise you're doing to reach their minimum then you will get "even greater health benefits". This equates to running 30 minutes per day, 5 days a week.
It's something I'm doing as you can see in the tables on my progress and I feel fantastic and that's why I'm doing as much as I can. I find running on a treadmill I'm not getting any over use aches or pains because of the soft deck. There is one problem though, the time. Getting to the gym, exercising and a shower afterwards is 2 hours. But I'm loving it.
I started overweight and from no level of fitness and I'm managing to run an hour on the treadmill at a time. If I can do it anyone can, anyone can get results from treadmill running. Remember running is easy, it requires no skill at all, just the perseverance to go longer each time and the body is made to achieve that.
The commitment is a big thing and will involve a lifestyle change but remember you can do just 15 minutes of running per day for 5 days a week for those important health benefits and you'll lose weight. You can get results from a treadmill all it requires is some work from you, the machine doesn't do it for you but you'll be pleased as to what you can achieve.
Thinking of buying a treadmill? See my top 3 recommended treadmills for 2021