Owning a treadmill machine is one of the best pieces of cardio equipment for individuals that are looking to lose weight. In fact, treadmills are one of the most effective ways to increase the number of calories being burned and help reach your weight loss goals. Walking, jogging or running on a treadmill is the perfect vigorous-intensity aerobic activity for healthy adults and will get your heart pumping while you are sweating.
Treadmills have long been touted for their weight loss benefits, however, in order to get the best results, they need to be used properly. Below are some tips on how to use a treadmill to help you reach your fitness goals.
First thing is first, before you step on a treadmill you need to be prepared. This includes wearing the proper fitness attire including a t-shirt, shorts/athletic pants, and running shoes and also make sure that you are prepared to sweat! Speaking of which, it is helpful to keep a hand towel nearby to wipe off sweat from your hands and face as needed to keep comfortable.
Learn the Controls
If you have not used a treadmill before or if you have purchased a machine that is a different style than what you are used to, take a moment to familiarize yourself with the controls. Make sure you are aware of which buttons increase/decrease speed, inclination and what indicators show calories burned, heart rate, time and other statistics. Most importantly, familiarize yourself with where the emergency stop button is.
A common mistake that many people make before exercising is not taking the time to do a proper warm up. Don’t just jump on the treadmill and start running, begin at a low speed and give your body plenty of time to adjust to the motion and loosen up your muscles. Make sure to spend at least 5 minutes warming up to avoid getting cramps or even worse, accidentally injuring yourself.
A great advantage of treadmills is the ability to interval train and choose high-intensity interval training (HIIT) programs for an excellent cardio regime that blasts calories. Interval training involves periods of high-intensity speed and incline followed by low-intensity periods to allow your body to rest. As an example, you should warm up for 5 minutes at a pace of 3.5 miles an hour and then increase the speed to 7 mph for 3 minutes before reducing the speed back to 3.5 mph to rest for 3 minutes. Repeat the set for at least 20 minutes and allow time for a proper cool down. As you get stronger, for even more of a challenge, add incline to your intensity intervals.
Set New Goals
Another mistake that people can fall into when trying to lose weight is not continuing to set new workout goals as their fitness level improves. As you become comfortable with a routine or program work out, speed up the treadmill, increase the amount of time you are running for or add more incline to make it more difficult. By changing up your routine, you will keep your body from hitting a workout plateau and as well as keep your treadmill exercise routine interesting and fresh.
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