Guide to Treadmill Workouts to Lose Weight – Beginner to Advanced
Beginner treadmill workouts should focus on helping you build your cardio capacity and get your muscles used to exercise.
The treadmill is a great way to get in shape because it is a cardiovascular exercise. While you can begin burning significant calories on a treadmill from your first workout, you’ll be more likely to stick with your exercise plan if you take it slower the first week or two.
To burn calories at maximum efficiency, you’ll need the stamina and endurance to walk at a brisk pace for 30 minutes or more. Beginner treadmill workouts should focus on helping you build your cardio capacity and get your muscles used to exercise.
Start slowly to build capacity
Treadmill is a cardio machine which helps you to run while you are inside your home helping you to get weight loss as a beginner. Ii is recommended that you start slowly initially for the first week or two and then gradually make it intense. This will help you to build your capacity and endurance to burn calories for 30 minutes or more.
First four weeks
During this time you are just making yourself accustomed to the treadmill and that you can do just by walking at a speed of 3-4 miles per hour for duration of 30 to 60 minutes.
Walk and jog
If only walking on the treadmill bores you then you can include the jogging practice too in between the walks and do them alternatively. Say you can jog for 30 seconds at the speed of 4-5 miles per hour and in between do a walk of 4-5 minutes duration at the speed of 3-4 miles per hour. This you can keep on doing for a complete 30 minute treadmill workout for weight loss.
Less walk, more jog
You can reschedule this if you are fond of taking challenges. Your walk time can now be for 3 minutes at the speed of 3-4 miles per hour while your jog time will get slightly increased to 2 minutes at the rate of 4-5 miles per hour.
More jogging now
If your habit of taking challenges is intense then you can reduce your walk to only one and half minute to get warm up and then jog for three and a half minutes at the rate of 4-6 miles per hour between 4.5 and six miles per hour. Repeat this pattern five times to complete a 30-minute circuit.
Treadmill Workouts for Beginners
This is a fantastic treadmill workout for the beginners.
- Start the treadmill speed at 3.0 for five minutes.
- Then increase the speed to 3.5 after the first five minutes.
- After ten minutes has past increase the speed to 5.5.
- At twelve minutes drop the speed back down to 3.5.
- Then repeat that exercise one or two more times.
- This exercise is similar to the interval workouts about because it is in intervals, but this exercise is designed for beginners. So you go from 3.0 to 3.5 to 5.5 and then back to 3.5.
Interval Treadmill Workouts
Interval Workout One
Jog at a fairly medium pace for around 3-5 mins, then recover by walking at a fast pace. Continue with these steps for about five times and as you get more endurance over time you can increase the number of time you perform this exercise.
Interval Workout Two
Run at a fast pace for about 1-2 minutes. Then recover for another 1-2 minutes. You will repeat this exercise about 10 to 15 more times depending on your fitness level.
What is the concept behind the interval training workout and how it helps weight loss?
Interval training is probably the best way to lose fat because of the process known as EPOC, also known as after burn. EPOC stands for Excess post-exercise oxygen consumption. This is the process when your body is performing high intensity activities and your body has no choice but to use your body fat to replenish yourself.
Immediately after and for the next two days after you perform interval workouts your body is constantly burning your excess body fat.
When you practice high intensity interval training (HIIT) you take in a significant amount of air into your lungs, which in return vitalizes your blood, and eventually to your muscles.
Your oxygen intake has a direct effect on your metabolism. When your metabolism speeds up your body will digest food faster and use your fat reserves more than it normally would.