When you ask someone to think of a cardiovascular activity available at the gym, the vast majority would name the treadmill. We have a love-hate relationship with the treadmill, it’s a staple to fitness and is available in the vast majority of gyms.
It can be a disheartening machine, particularly when comparing your statistics to the gym bunnies around you. We can’t help but feel a little envious about the people who were running their long before you arrived, and are still there sprinting long past your limits.
While they might be your ultimate goal, it can be as beneficial to walk before you run.
Remember that health and fitness is a marathon, not a sprint, and this applies to the exercises you choose to maintain your body.
If you’re reading this article, you’re probably already aware that running, whether it be on the treadmill or otherwise, is not for you.
While you may be physically fit in other cardiovascular areas there are many people who struggle with running due to a multitude of reasons such as lower lung capacity, weaker ankles, or simply find the activity boring.
This does not mean you should disregard the treadmill. Walking on the treadmill to lose weight requires a bit more time, but with the right amount of effort utilizing your treadmill settings effectively, you can create a routine which works with your lifestyle.
So how do you lose weight walking on the treadmill?
We will detail five steps for you to follow for a successful treadmill walking routine. Make sure you tailor these to suit your requirements.
Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE
1) Counter The Treadmill Boredom
Treadmill technology has changed tremendously in the last twenty years. Newer treadmills in the gym have the ability to access the internet allowing you to access YouTube and check your social media accounts.
These features are often overlooked when you are running as you’re usually too preoccupied with your feet to worry about pressing buttons to update your Twitter.
When you’re walking you can use these functions without worrying about your balance.
While not all treadmills have these functions, you’re probably lucky enough to own a smartphone which is also a lot easier to use while walking at a brisk pace compared to running a marathon.
The traditional TV show can also captivate your attention during your workout. Remember to choose something that will hold your interest, and don’t let yourself stop walking until you’ve finished your routine.
2) Ensure You Warm up Properly
Before commencing your treadmill workout, make sure you begin a five minute warm up. This is not intended to raise your heart rate too much, but to simply loosen up your muscles and prepare yourself for your routine.
Your routine should not be a simple walk in the park, you’re aiming more for a hike into Mordor!
You will be using your treadmill settings to challenge yourself to burn calories. Prepare yourself for your journey, your body will thank you for it.
3) Challenge Yourself
You can do this by finding a routine which works for you, this largely depends on your fitness level and will involve some trial and error.
Hopefully your settings will have some pre-programmed workouts which utilize the inclines to simulate hills and increase and decrease speed.
If your treadmill isn’t pre-programmed, you want to create a workout which either alternates between hills (inclines) and flats, or alternatively you can begin flat and aim for a steady incline.
Your routine will ideally place you in 60%-70% of your maximum heart rate for around 45 minutes, this allows for an increased rate of fat burning for a longer time.
4) Cool Down
Your last few minutes of your workout should be spent cooling down, and bringing your body back to it’s normal state.
You have just completed an intensive fat-burning workout, feel free to breathe deeply, relax, and let your muscles rest.
Take a look at your results on your treadmill screen, you may be a little surprised!
5) Stay Committed
The most important thing to remember about walking to lose weight with a treadmill is to stay committed. You might feel like it’s doing nothing at first, but this method of losing weight is a marathon, not a sprint and walking has been a proven way of successfully losing weight without over-exertion.