We all know that working out is an important part of staying healthy. Then, what about treadmill workouts? Can a treadmill get you in shape?
This blog post will answer this question by exploring how treadmills are helpful and providing you with helpful tips and advice to get the best result!
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Can A Treadmill Get You In Shape?
Yes, it certainly can. Treadmill running is an excellent exercise to enhance blood flow, burn calories, and promote mobility. The “Fitness Magazine” said that you could burn up to 500 calories in just an hour by using a treadmill correctly.
If you have been feeling sluggish and out-of-shape from a lack of exercise that left your endurance levels low, it is time for some change in life to make things better again! One month on the treadmill can do wonders.
You need to change your speed during the workout since walking itself does not consume many calories for the best outcome.
For example, you can start with 10 minutes of heating up and accelerate for 15 minutes. Then, continue to switch between a medium jog and a more strenuous run for the whole set.
Running on a treadmill offers cardiovascular benefits while also helping sculpt legs muscles. However, treadmills are not enough by themselves.
With a good workout strategy and healthy eating habits, you can achieve such goals within months. These strategies could include working out on the treadmill regularly and supplementing with resistance training three times per week!
How To Get In Shape?
This section will show you how to work out using a treadmill.
Make sure to warm up properly by walking on a treadmill for 10 minutes to get yourself ready for the next intensive training. After that, take a break from the treadmill and start a stretching routine.
Remember to stretch out your whole body nicely, including your upper body (neck, trunk, and shoulders) and lower body (ankles, calves, shins, quadriceps, glutes, and hamstrings). Hold tight for 8 seconds for each muscle and repeat the routine twice, each set within 5 minutes.
When you get used to the pace, challenge yourself by speeding up this warm-up process, such as walking faster or jogging.
Start your treadmill training by walking for 10 minutes. For the first week, practice for three days on alternating days.
In the second week, extend each exercise by 5 minutes.
We can have more significant changes on week three, for instance:
- The first sessions: add 5 more minutes.
- The second activity: practice 3 sets of rotating between sprints for 3 minutes and walk for 5 minutes.
- The second activity: similar to the first one.
From the fourth week, feel free to modify the running-walking-jogging time to best suit your needs. Here are our suggestions:
- The first training of the week: keep extending 3-5 minutes and work your way toward 45-60 minutes per session.
- The second training: raising your running time while decreasing your walk time.
For example, sprint for 1 minute until you are tired. Then, slow down and walk for 2 minutes. After that, come back to run for a longer period and keep on this cycle until you can run for a whole 20 minutes without pausing.
- The third one: choose from a range of workouts, such as cardio, interval, or hill, and complete the session for up to 45 minutes. Remember to change the intensity of the activities in each round (running or walking) and alter the program each week.
After a rigorous workout, your body needs time to recover. Studies show that slowing down (like walking or slow jogging) between sets can help expedite this process by promoting better circulation and oxygenation in muscles.
For instance, if you are running at 5 mph, slow down to 4 mph for a minute. After that, reduce your speed dramatically by walking at 3 mph.
Next, walking or jogging at slow speeds for 10 minutes. This will gently return your metabolism, including heart rate and breathing rate, back towards pre-exercise levels while decreasing muscle temperature through natural sweating.
Remember to do proper stretching when you get off the treadmill. Perform 2-4 rounds of each stretch, staying for 10-20 seconds in each position. This post-workout stretch improves muscle flexibility by extending joint mobility.
5 Tips To Remember To Get In Shape Efficiently
Treadmills are typically the most well-known home and health club exercise machines. However, many people struggle with injuries or unsatisfying outcomes.
Fortunately, we are here to provide you with seven tips for getting the best result using a treadmill, regardless of your fitness level.
1. Mix It Up
Once you feel the workout is easy to do and not as effective as before, meaning that your body gets used to the training routine.
Maintaining a varied workout routine is key to avoiding plateaus. Changing up your exercise by adding various factors like speed, incline, and time can help you get through the stagnation.
- The speed at which you stroll has a direct impact on the number of calories you consume.
- Increase the inclination to cause your body to strive, similar to hiking uphill.
- Changing the time you spend on the machine keeps your muscles surprised and prevents muscle memory.
2. Add Weight
Heavy people usually burn more calories than lighter counterparts during exercise. Wearing a weighted vest is an effective way of making workouts more difficult while still allowing your stride and balance to stay intact.
This equipment distributes the weight uniformly throughout the vest, which is safer for joints if hand weights.
3. Don’t Let The Machine Do Too Much Work
For those looking to burn more calories, swinging your arms or combining the movement of your whole body is the best idea. It is easier to hold on to the machine while exercising, but remember not to do that!
You also should put your hands at your side or place them on your hip. This promotes healthy posture, which is necessary for the body to avoid injury and consume calories effectively.
If you are running on a treadmill in your house, it is important to keep your strides short so that the belt does not lift your feet for you. Using metronomes can help set proper rhythmic steps.
Do not set the speed too slow because you can not raise your heart rate high enough to burn calories effectively.
4. Keep It Up
The Centers for Disease Control and Prevention published that the minimum exercise time for a healthy individual is 30 minutes per day and 5 days per week.
You can do any workout, but many people decide to use a treadmill since they can walk or jog in a limited area while enjoying the music or watching.
Approximately 33% of American individuals do not work out during their free time. Everybody needs to find and maintain a suitable fitness routine that works for them.
Varying your exercise every week or two helps your body get into a training rhythm while reducing boredom. Also, getting together with friends or siblings either at the gym or home is a great way to stay motivated.
5. Visualize A Route
Running or walking in a fixed space might be boring. Then, imagine an outside path that you enjoy, such as structures, natural landscape, or famous landmarks. If you want to feel like hiking up a hill, increase the inclination.
You can also vary the speeds at different points throughout this imaginary journey to simulate outdoor conditions such as the weather and traffic situations. This way, your exercise will become more exciting and effective!
6. Don’t Forget To Hydrate
Running on a treadmill is not as effective at cooling you down because there is less air resistance to help the sweat evaporate from your body.
However, whether you are running on a treadmill or outside, it is important to stay hydrated. Drink at least 4-6 ounces for every 20 minutes spent exercising and use the restroom frequently!
7. Improve Your Stride Count
The key to running on a treadmill is efficiency. Count how many times one foot touches the strap in a minute to get your stride count. You can utilize the timer right on the console for a more accurate number. To calculate your steps per minute, multiply that amount by two.
Concentrate on taking fewer, faster steps and maintaining your feet near the treadmill strip to increase your stride count. This practice can help you beat treadmill monotony while also improving your outside jogging.
So, can a treadmill get you in shape? If you have a suitable workout routine with a treadmill and maintain it as a habit, the answer is yes. However, it can be hard for many people to stick with their plans.
That is why we compiled 7 tips that will help you stay motivated and efficient while using your treadmill. These strategies should make exercising more enjoyable, so you do not give up after just one week of trying!
Good day, readers! My name is Jason Gwinn, a 35 years old man who specializes in physical fitness. With 15 years of experience being a personal trainer, I will help you conquer the fitness challenges. Besides guiding you through my unique workouts, I can also help you choose the best fitness equipment to assist you in achieving your goals and exercise regimen.