The Ultimate Guide to Treadmill Exercise to Lose Weight!

The Ultimate Guide to Treadmill Exercise to Lose Weight!

We often struggle to maintain a fit body with modern-day busy schedules, limited access to outdoor spaces, and an improper diet. Obesity is one of the most prevalent reasons behind heart attacks and strokes. Here is where a treadmill workout is a game changer. Practicing treadmill exercises daily can not only effectively reduce stress levels and keep your heart healthy, but also immensely improve your mental health. So, if you are ready to shed that extra weight and live an active and healthy lifestyle in modern times, this is the blog for you! 

In this blog, we will guide you in performing treadmill workouts to lose weight and also dive into various health benefits you can achieve by implementing them. Before you hit the treadmill, you need to know the basics of treadmill workout for beginners.

Things to ensure before starting a treadmill workout.

Running on a treadmill is aerobic exercise and thus increases your heart rate and makes the body sweat. It is always advisable to keep a few things in check before you indulge in any kind of cardiovascular exercise. Here are a few points to remember before hitting the treadmill!

  • Choose the right kind of clothes - As we already know, a treadmill workout will make you perspire. Therefore, wearing dry-fit clothes or athleisure is important to reduce body overheating and spreading of bacteria as you sweat.
  • Wear a proper pair of shoes -  It is important to wear running shoes or sports shoes before getting on the treadmill. Wearing a proper shoe ensures ample comfort and reduces the chances of injury during the workout.
  • Keep a water bottle and a towel handy - Your body will lose a lot of water in the process, so it needs to be hydrated. Maintaining hygiene is very important when performing any kind of exercise, and a hand towel will always help you in that situation.

Once you have checked all the above-mentioned preparations, follow the next step in learning the treadmill workout for beginners.

How to start a HIIT treadmill workout?

HIIT (High-Intensity Interval Training) is one of the best cardiovascular exercises that can help you burn extra calories and immensely improve your metabolism rate. Here is a step-by-step guide to performing hiit treadmill workout.

  • First things first! Start with the warm-up - Stretch your legs and ensure your hamstrings and quads are activated properly before the exercise.
  • Start the session with intensity - Get on the treadmill and sprint or jog for 1-2 minutes. Ensure you are delivering your 80-90% efficiency during this phase.
  • Slow down, but don’t stop! - After 1-2 minutes of intense exercise, reduce the treadmill speed and get to a comfortable pace using only 40-50% of your efforts.
  • Keep the cycle repeating - Perform the above-mentioned steps for 4-5 cycles.
  • Cooling down the muscles - Before ending the session, give your body a cool-down period. Just walk lightly and do static stretches for 5-10 minutes.

An important note to remember during this whole workout session is to rest your body at intervals. You won’t be at your top fitness level on day one, so always remember to listen to what your body says.

30-minute fat-burning treadmill workoutfor beginners!

In today's fast-paced world, time is valuable. Here's a powerful 30-minute fat-burning treadmill workout plan for you!

1) Main Session ( 20 min ) - 
  • Perform hill sprints at 6% incline for 30 seconds; ensure the recovery time is not more than 1 minute. 
  • Next, run at 80% effort for one minute, maintaining the same recovery time.
  • Set the inclination to 10% and walk intensely for 30 seconds while maintaining 1 min recovery. (Repeat each step three times.)
2) Let your body cool ( 5 - 10 min ) - 
  • Stretch your legs and slowly feel the muscles relax. 
  • If you are not exhausted, slowly jog for 2- 3 minutes.

Top 5 treadmill workout benefits!

Keeps your heart healthy

One of the most important benefits of a treadmill workout is that it creates a positive impact on your cardiovascular health, improves blood circulation in the body, and enhances the functioning of the cardiovascular system. Practising this form of workout for a prolonged period of time helps reduce the risk of heart attacks, keeps your blood pressure controlled, and lowers your cholesterol level.

Strengthen your bone joint

Contrary to those highly impactful exercises that put too much stress on bone joints, treadmill workout reduce the risk of bone injury. In fact, following treadmill exercise for a long time can improve your bone and joint health so that you can lead a healthy life in old age.  

Significant weight loss

For those who are constantly aiming to lose extra body fat or maintain a healthy weight, the treadmill is one of the best workout tools for them. It offers the most convenient way to shed extra calories, which is essential for losing weight. A 30-minute fat-burning treadmill workout can give an unbelievable result, which you may not achieve even after following a strict diet and a highly impactful workout for a long time.

Stress reduction

A variety of exercises help to reduce mental stress, and treadmill exercise is one of them. Engaging yourself in daily treadmill workouts helps in releasing endorphins in the body, which we call the “feel good hormone,” which helps in alleviating anxiety, stress, and depression-like acute mental conditions. Moreover, regular exercise helps improve cognitive function and brings overall mental stability to lead a healthy and productive life.

A convenient form of workout

As per the reports of health instructors, a treadmill workout is considered one of the most convenient forms of exercise that gives multiple benefits. Whether it's freezing weather or scorching heat outdoors, your treadmill at home is always ready to follow your workout without missing a session. No more hassle of driving to the gym or waiting in the queue for a machine to be available; when you have a treadmill at home, you can exercise at any time you want.

Final Words

So, what are you waiting for? Buy a treadmill that meets your needs and budget perfectly, and start enjoying the benefits of treadmill exercise. Living a healthy life requires a proper diet and a balanced life that starts with a routine workout session.


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