Introduction

A treadmill is one of the most popular exercise equipment people have in their homes today. It is a time-proven way to take care of your body without too much effort. If you wish to lose weight or simply want to strengthen your heart and keep fit, walking or running on a treadmill is the most natural and effective way to do so. In this article, we will discuss how to choose the right treadmill and we will provide you with some basic information on how to workout on a treadmill, so you can achieve the best results.

Choosing The Right Treadmill

There are a number of various treadmill options available today, designed to suit all of your needs and requirements. Those who do not have a big living space or do not wish to overcrowd their place can consider choosing smaller size treadmills such as the New I-Running foldable treadmill or the TM-388 foldable treadmill instead. They are usually foldable, light in weight and do not take much of your living space. You can still maintain your fitness by walking or jogging on it safely. You can also adjust the incline, measure your heart rate, speed, distance, time and calories. An important factor to consider when choosing your treadmill is to see how much weight it can sustain, otherwise, it will fail to perform. Advanced runners should choose from treadmills with higher horsepower, such as the TM-588 foldable treadmill or TM-688 foldable treadmill and professional runners should consider the TM-988 foldable treadmill or the TM-1088 foldable treadmill as they have the highest speed – up to 20km/h. For more information, see our other guide on how to choose a suitable treadmill. 

How To Workout To Lose Weight

If you have decided to get a treadmill with a goal to lose weight, you should make sure that you know how to workout on a treadmill effectively. You do not want to spend long hours walking or running on a treadmill without seeing the results of your efforts. Of course, to see results as quickly as possible, next to exercises, you also need to sustain a healthy diet. However, you do not have to reduce your meals significantly as a proper workout on a treadmill will help you to burn the needed amount of calories for a weight loss. Depending on your health condition, you can choose to lose weight by walking or running on a treadmill. If you are just starting to exercise and are not sure of your fitness level, or you are recovering from an injury, a walking workout would be a better choice. However, you need to keep in mind that your walking workout will be longer than a running one. In comparison to a power walk, running will burn 2.5 times more calories.

Interval Running

The most popular type of workout to lose weight is interval running. It is a dynamic exercise where you are constantly changing the pace of your workout, which makes you burn more calories in shorter periods of time. It will take you 35 minutes and you will burn approximately 320 calories (the exact number will depend on your weight, fitness level etc.). Start with 5 minutes warm up, walking at a comfortable pace. Then increase your pace to the walking level where it is slightly difficult to keep up a conversation. Keep this pace for 2 minutes. Next, start running at a high pace (8/9 intensity level) for a minute, you shouldn’t be able to keep a conversation at this point. Once you’ve finished this last interval, go straight back to the first one. Alternate these intervals 10 times. If you noticed that you can easily manage the intensity of this workout, add some incline periods to the second interval. It is recommended to do this workout 3-4 times per week.

Power Walking 

If you wish to lose weight by walking on a treadmill, it is recommended to exercise 6 days per week for an hour each day. With this type of workout, you will be burning around 300 or more calories per day. If you find it difficult to find an hour of working out on a treadmill each day, you can add 15-30 minutes outdoor walking to your schedule. You will see results if you walk 30-45 minutes daily with the intensity of 6-8 km/h, adding non-treadmill 15-30 minutes walk. If you find this pace challenging at the start, you can start with a slower pace and keep increasing it every few days. Here are some workouts that are great for keeping fit and losing weight too.

How Long To Workout For

Generally, no matter what type of workout you choose to keep you fit, it is recommended to have 5-10 minutes warm-up time at the beginning of your exercise and 10 minutes cool down period. For a high-intensity training, it is recommended to work out not longer than 20 minutes, apart from your warm up and cool down periods. For a walking workout, it is recommended to walk at least 30 minutes a day. Walking or running will not only help you to burn calories, but it will also improve your metabolism, which will help you to lose weight naturally. Running can also help you to control your appetite.

Conclusion

Having your own treadmill is a very flexible way to exercise. You do not need to adjust to the gym schedule or share the same treadmill with many other people. Poor weather will also not hampered your workout routine. It is a great way to keep you fit if you do not have a possibility to walk enough during your day or if you live in a busy city with no space for an outdoor exercise. There are various treadmill options available today to cater to your needs, be it serious exercising or just keeping yourself fit.

Having a treadmill will help you to make sure you are exercising safely, as you can monitor your speed, heart rate, time, burnt calories etc. You can stay fit and lose weight doing either walking or running workouts and you can start seeing the effects of your workout usually in two weeks time. Running will take you less time to burn the same amount of calories as walking (2.5 more calories are burned by running). Just remember to keep a healthy diet along with your exercise.