6 Basic Treadmill Walking Tips For Beginners June 30, 2016

Walking is one of the best exercises. If you want to stay fit and healthy for a lifetime and that too without hitting a gym regularly, nothing can be better for you than starting a walking routine. Now the question is how to squeeze out time from your busy schedule and make it for an outdoor walking schedule? Don’t worry. You can do it indoors too. Get a treadmill at home and that’s all you need. You can even place it in front your television if you please. An added benefit, there is no chance being hit by a vehicle!

Walking On Treadmill: What To Watch Out For

And on that positive note, let us have a look at some useful treadmill walking tips that beginners should always keep in mind:

1. Keep a Distance from the Control Panel:

Always maintain a certain safe distance from the control panel of the treadmill. Walking too close to the control unit will make you hold both your arms at a height that is much greater than normal. As a result, you will feel extreme pain or tenderness in your neck as well as shoulders. Don’t let it be an excuse for skipping your subsequent walking sessions. Rather, stand at the center of the treadmill band and walk to make the process smooth and effortless.

2. Do Not Land on Your Heels:

It is very important, especially for obese people. Knees are one of their most problematic parts and using the heels during walking can make the situation even worse. Instead of landing or stepping on your heels, make use of the mid-section of your feet. If you roll through the balls of the center of your feet, it will be much easier for you to walk without taking a toll on your knees.

3. Do Not Move Arms Transversely:

Proper movement of the arms is crucial for treadmill walking. Your arms should never go across your body. Instead, they should be in a forward and backward motion. Place your arms at right angles with and your hands at the level of your hips. It is known to be the best way to keep up the motion during walking. However, it may be a bit tough for you at first. But as soon as you get accustomed to it, you will experience an improved balance as well as coordination.

[ Read: weight loss by walking ]

4. Keep Your Eyes Straight Ahead:

There are many beginners who do not know where to look during walking on a treadmill. They either remain busy watching their popular television soaps mounted on the wall or just look up at the ceiling of the room. As a result, most of them end up leaning sharply back and putting lots of pressure on their hips, which eventually makes it difficult for them to go ahead with every stride. Hence, it is always advisable that you keep your eyes straight in front throughout your walking session.

5. Bend a Little Toward the Control Panel:

Well, we are not telling you to droop while walking on a treadmill. All you need to do is to just lean to some extent from your ankles in the direction of the control unit (remember, you should never bend your torso). It is extremely helpful in changing the center of gravity of your body, which can facilitate your walk by propelling you throughout the session. In other words, you can walk on your treadmill smoothly without putting extra effort or spending lots of energy.

6. Change the Setting of your Treadmill:

If weight loss is your main goal, this step would help you greatly. As we all know, walking outdoor is a wonderful exercise that helps us get rid of additional weight by burning loads of calories. The reasons lying behind it is the resistance of hills, rough lands and the wind that we need to fight against. Though you cannot get all of these during walking on a treadmill, there is a trick that can help you get more or less similar results. Just modify the setting of your treadmill to an inclination of 1 percent. It would increase your resistance and make your task even more challenging. Thus, you will be able to burn more calories and get the best outcome.

How To Use Treadmill:

Regardless of the model and company, every treadmill machine has two basic buttons: large green “Start” button and large red “Stop” button. For safety purpose, almost all treadmills have an automatic stop-button function. This is a clip attached to a cord which has to be clipped onto the clothes while walking. In a circumstance of the person slipping or tripping, this cord disengages (normally the other end is a magnet) and stops the treadmill. Speed and Inclination buttons are next most recognizable buttons. And as the name suggests with Speed Button (up and down arrow key) you can adjust the speed settings and with Inclination Button (up and down arrow key) you can adjust the inclination while working out.

To get started with the workout, stand on the belt and hit the “Start” button. As you hit start button the belt starts moving slowly. Typically more expensive ones ask for some information which can be entered using number pad. Most treadmill asks for weight, height and gender. This information is required for accurate calorie burning which is displayed on a small display screen. Time estimate and program choices are the next step for starting the workout. Beginners should choose manual option as it gives you freedom to change speed and inclination as you need.

One of the most prominent features on treadmill is the handles. These are most reached out for while working out for maintaining balance. Some handle consoles are equipped with small metallic plates which are actually heart rate monitors. When a person places the palms on these the heart rate monitors measure your workout intensity. These are generally less accurate than conventional monitors. It’s not necessary to grab these throughout the entire workout just checking occasionally is just fine.

Treadmill Exercise Tips

1. Speed and Intensity: Starting with a slow speed and Inclination is recommended. Start on your slow pace as a warm up for about 2-3 min. 2 mph is ideal for the start up. Slowly increase the pace after 2-3 min. this will enable your muscles to warm up before the actual workout otherwise muscles can be injured. For a good workout concentrate on increasing the pace upto a level where you can speak words in between without panting but you cannot have a full conversation.

2. Posture: Never lean forward or hold handles while walking, If you tend to do this then certainly you are way beyond acceptable intensity. Slow down the speed or reduce the incline to overcome this. Try and always stand straight, with shoulder rolled back and belly button sucked in. Looking down towards the foot is also common mistake which lot of people make. You should always look straight ahead and keep chin up. Try and land foot slowly without stomping. Stomping foot on treadmill can be taxing on the joints. Keep hands by the side and swing alternating them or bend them on elbows while running on faster pace.

3. Concentrate: Don’t watch TV or read magazine while walking on treadmill. Concentrate and walk straight and in center of the belt. Be attentive to your posture and enjoy what you are doing. At max listen to music while walking. Music helps to build up pace as people automatically try to match the pace of the beat.

[ Read: Morning Walk Benefits ]

Beginner Treadmill Exercise Plan:

This plan focuses on cardio exercise that spans over 12 weeks inclusive of various workouts. Each of the workouts helps to build the fitness level of the body.

1. Stage 1: Week 1-3:

This treadmill workout for beginners is to be done for 3 weeks.

Here are the exercise instructions for the treadmill:

1. Warming up at an even pace for 5 minutes.

2. Repeat the following sequence for 5 times – Sprint or run or jog for a minute, and recover after that by walking briskly for a total of 4 minutes.

This beginner’s workout will take one a total of 25 minutes.

2. Stage 2: Week 4-7:

After the initial 3 weeks are over, one will feel more fit and able to take on a faster and advanced level treadmill workout.

Here are the exercise instructions for the treadmill:

1. Warming up at an even pace for 5 minutes.

2. Repeat the following sequence for 5 times – Run or jog for two minutes, and recover after that by walking briskly for a total of 3 minutes.

This advanced workout will take one a total of 30 minutes.

[ Read: Get To know your Treadmill ]

3. Stage 3: Week 8-10:

After increasing the fitness levels carefully over the last few weeks, this is the time to turn it up a notch and challenge yourself.

Here are the exercise instructions for all those beyond the level of treadmill beginners:

1. Warming up at an even pace for 5 minutes.

2. Repeat the following sequence for 5 times – Run or jog for two minutes, and recover after that by walking briskly for a total of 2 minutes.

This advanced workout will take one a total of 25 minutes.

[ Read: Treadmill Walking Tips For Beginners ]

4. Stage 4: Week 10 And Beyond:

It is safe to try and do harder treadmill workout styles after the ending of the 10th week. This is because now you would feel much stronger. It is now safe to try some distance training program one day and follow it up with interval training on the next.

5. Stage 5: Level Up Intensity:

Intensity training is beneficial and will prevent the body from plateau-ing and getting used to the workouts. This is why, it’s great to add interval training to the general workout in order to burn more calories.

Here are the instructions for the treadmill workout for Level Up Intensity plan:

1. Warming up at an even pace for 5 minutes.

2. Increase the intensity of the workout by the minute, until you reach the top of the intensity.

3. Then, hold that pace for about 5-6 minutes.

4. Recover from that speed by walking briskly and then repeat this workout again.

Treadmill Workout Routines

Beginner’s Level:

TimeSpeed/IntensityInclinePerceived Exertion
5 min.3.5 mph – warm-up1%Level 2-3
1 min.4.5 – speed walk/run6%Level 6
2 min.3.5 – walk/slow jog4%Level 4
1 min.4.5 – speed walk/run6%Level 6-7
2 min.3.5 – walk/slow jog4%Level 4
1 min.4.5 – speed walk/run6%Level 7
2 min.3.5 – walk/slow jog4%Level 4
1 min.slowly take it down to stop1%Level 2-3

Interval Treadmill Trek:

Start on treadmill:

TimeSpeed/IntensityInclinePerceived Exertion
1 min.3.5 – walk/slow jog4%Level 4
1 min.4.5 – speed walk/run6%Level 6-7
1 min.3.5 – walk/slow jog4%Level 4
1 min.4.5 – speed walk/run6%Level 7
1 min.3.5 – walk/slow jog4%Level 4

Slow down gradually before you stop.

30-Minute Treadmill Workout

This treadmill-only workoutis for experienced exercisers.

TimeSpeed/IntensityIncline
5 min.3.5 – 4.5 – walk1%-2%
1 min.5.0 – 5.5 – speed walk/jog2%-3%
2 min.4.0 – 5.0 – walk/slow jog0%-1%
1 min.5.0 – 5.5 – speed walk/jog2%-3%
2 min.4.0 – 5.0 – walk/slow jog0%-1%
1 min.5.0 – 5.5 – speed walk/jog2%-3%
2 min.4.0 – 5.0 – walk/slow jog0%-1%
1 min.5.0 – 5.5 – speed walk/jog2%-3%
2 min.4.0 – 5.0 – walk/slow jog0%-1%
1 min.5.0 – 5.5 – speed walk/jog2%-3%
2 min.4.0 – 5.0 – walk/slow jog0%-1%
1 min.5.0 – 5.5 – speed walk/jog2%-3%
2 min.4.0 – 5.0 – walk/slow jog0%-1%
1 min.5.0 – 5.5 – speed walk/jog2%-3%
2 min.4.0 – 5.0 – walk/slow jog0%-1%
5 min.3.0 – 4.0 – walk0%

Running Workout

TimeSpeedIncline 
1 min.6.5 mph/5.5 mph/4.5 mph0%
1 min.7.0 mph/6.0 mph/5.0 mph0%
1 min.7.0 mph/6.0 mph/5.0 mph3%
1 min.7.5 mph/6.5 mph/5.5 mph0%
1 min.8.0 mph/7.0 mph 6.0 mph0%
2 min.9.0 mph/7.5 mph/6.5 mph0%
1 min.6.5 mph/5.5 mph/4.0 mph6%
1 min.7.0 mph/6.0 mph/4.5 mph0%
45 sec.10.0 mph/9.0 mph/6.0 mph0%

Climbing Workout

TimeSpeedIncline 
1 min.4.0 mph/4.0 mph/4.0 mph9%
1 min.4.0 mph/4.0 mph/3.5 mph12%
2 min.4.0 mph/3.5 mph/3.0 mph15%
1 min.7.0 mph/6.0 mph/4.5 mph0%
1 min.5.5 mph/5.0 mph/4.5 mph0%
1 min.5.5 mph/5.0 mph/4.5 mph3%
2 min.4.0 mph/3.5 mph/3.0 mph15%
1 min.4.0 mph/4.0 mph/4.0 mph9%

Thus, coupled with a good diet and exercise, this workout plan will help one lose weight effectively. Improvise on the regular exercises for better results.

Hope these treadmill walking tips are helpful for you.

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