So you are either just beginning to work out or have been working out for a little while. The first thing to keep in mind is that everyone’s body is different. The toning you see in magazines is not the norm and what works for one person might not work well for another. With that said, if you are just beginning, it is a good idea to start slow.
If you’re new to running on a treadmill, I would start with a ten-minute run at three miles an hour. Settle in, get your breathing under control, and then slowly increase your speed every other workout or so. You should begin to feel your cardio kick in by the end of the run, and that is a great time to step down your speed just a bit and cool down.
How Long Should I Work Out on the Treadmill?
To Lose weight
If your goal is to lose weight, you should aim to exercise on the treadmill for at least 30 minutes per day. You can split this up into three 10-minute sessions or two 15-minute sessions if that’s easier for you. Remember to warm up before starting any type of exercise and cool down afterward.
To Train For A Marathon
If you’re training for a marathon, you’ll need to build up your endurance by working out on the treadmill for longer periods. Start with a 45-minute jog at a moderate pace and gradually increase the length of your workout as you get in better shape. Remember to give yourself plenty of rest days in between workouts so that your body has time to recover.
To Improve Fitness
If you just want to improve your overall fitness, aim for at least 30 minutes of exercise on the treadmill per day. You can increase the intensity of your workout as you get in better shape. Start with a moderate pace and gradually build up to a more strenuous pace over time. Remember to warm up before starting any type of exercise and cool down afterward.
How fast you should go?
The answer to this depends on what your goal is. If you are just starting, working up a sweat and getting your heart rate going for ten minutes is perfectly fine. You can gradually increase the speed as you get more comfortable with running on the treadmill. However, if your goal is to lose weight or train for a race, then you will need to step up the intensity of your workouts. For instance, if you are training for a 5K race, you should aim to run at least three miles per hour for 30 minutes during each workout session.
How much distance should you cover?
Again, this all depends on your goals. If you are just starting or working up a sweat, then covering one mile is perfectly fine. However, if you are trying to lose weight or train for a race, it is important to increase the distance that you run each time. Try increasing the treadmill setting by 0.1 miles every other workout until you reach your goal distance.
How to Get the Best Workout on a Treadmill
1. Create intervals
Intervals are a great way to increase the intensity of your workout without having to run at a high speed for an extended period. For instance, try running at your comfortable pace for one minute and then increasing the speed for 30 seconds before returning to your original pace. Repeat this cycle 10-15 times during your workout session
2. Try inclines
Inclines add variety to your treadmill workouts and can help you burn more calories in less time. For example, by increasing the incline on the treadmill from 2% to 5%, you can expect to burn about 50% more calories than if you were exercising on a flat surface
3. Use a heart rate monitor
A heart rate monitor can help you make sure that you are exercising at the appropriate intensity level. For instance, if your goal is to exercise within the fat-burning zone, which is 60-70% of your maximum heart rate, then using a heart rate monitor will help ensure that you stay within this target range.
4. Vary your speed and intensity levels
Try varying the speed and intensity level of your treadmill workouts to keep things interesting and challenging. For instance, you can alternate between walking, jogging, running, and sprinting during your session. Or try increasing the incline of the treadmill every five minutes to work for different muscle groups.
5. Cool down
Be sure to cool down at the end of your workout by walking slowly for a few minutes to allow your heart rate to return to its resting state. This will help prevent dizziness or lightheadedness and reduce the risk of injury.
Generally, a good rule of thumb is to increase your speed by 0.5 mph every other workout and at the same time, increase your run time by one minute. It is not recommended that you run more than four miles per hour. You should always focus on form when running.
Running correctly will ensure that you are less prone to injury. If used properly the treadmill can be an extremely valuable tool in your weight loss arsenal. Just remember to slowly increase your speed so you can avoid injury and improve safely and effectively.