Getting the most out of theTreadmill

Azdak · May 2013

Recently received a nice treadmill from my sister and I just wanted to know how to get the best use out of it? Should I start off with walking long periods of time, or running for short? should I put on an incline when walking? Should I go fast then slow then fast then slow? Not quite sure

Want to make sure I don't waste time doing not much on it! haha

You can do all of those things. Part of the answer depends on your goals and your fitness level. Whatever you do, you have to match the intensity of your effort to your fitness level.

Ex: if one has the ability to run for 20 min at a 10 or 11 min/mile pace, then walking 3.0 mph on level is not going to do much for you.

A treadmill does give you the ability to walk at incline. This can be a good alternative to running, even if you like to run. (By "alternative", I don't mean to imply that running is bad--this just provides more variety). Walking at slower speeds up relatively steep inclines can burn a lot of calories without the pounding your legs get from running. Some people might not be able to run every day, but they could work out more frequently by throwing in some incline walking. The keys to incline walking are: A) keep the speed relatively low (e.g. 3.0 mph or less at first) and the incline high (e.g. 9+ %) and

do not use the handrails for support. Handrail support negates a significant percentage of the workload.

You can also do a variety of walk/run intervals, or slow/fast running intervals.

And then there is good, old-fashioned endurance training.

All have benefits. All types should be included in your routine.

Azdak · May 2013

Very interesting, yes my goal is to burn calories for now and I do get a long period of time so with these comments the best thing it seems is to walk with a incline for a long period of time maybe holding 1kg weights? I think that sounds good. Yes it does have inbuilt programs, I was going to try those too Thanks for the advice!

Don't bother with weights. Holding weights adds almost nothing to the workout. At your age, you should be able to run or do various combinations of run/walk interval workouts. That, and incline walking will do much, much more for you than carrying weights.

The only time hand weights have any value at all is for someone who needs to increase the intensity of the workout, cannot run, and can only walk on level ground. And it's not the weights that help, it's the exaggerated arm swing that accounts for most of the increase in intensity.

conniemaxwell5 · May 2013

Try a program called C25K (couch to 5K). It's an interval training program that takes you from no activity to running a 5K in 8 weeks. Good running shoes are a must and it wouldn't hurt to find a trainer that can help you start out with good running form (or just do some research) to minimize risk of pulled muscles, etc. I hadn't run since middle school (I'm 50 now) and I started this program and love it! You can do it on the treadmill or outside so it's very flexible. It progresses to more running weekly but if you don't feel you're ready to advance, just repeat the week you just completed. It's an app you can download onto a smart phone or you can just print out the stages and time them yourself on the treadmill.

Good luck!

blakerb29 · May 2013

Not looked through the thread so sorry if already said or irrelevant however..

30 mins or more is recommended.

A steady pace with a high incline is very good for calories and fat burning, an example would be 11% incline and 5kph speed.

HIIT ( High intensity interval training) has now been proven to be more effective for losing fat and keeping it off than the reputable incline technique.
An example of incorporating this to a treadmill would be 6.5kph for 1 minute and then 17.5kph for 1 minute and repeat..
The HIIT example is purely that though, an example.
It completely depends on your fitness, size etc.

In my opinion and from educated folks i have spoke to about this stuff, these are the two best methods for getting the most from a treadmill.

JaneInKansas · May 2013

bump

Takes2long · May 2013

I read that setting the incline to 1% is closer to outside conditions. I do run outsidfe AND I have a treadmill. I mostly use the treadmill in the winter. I'm NOT trying to run with the snowplows! I find something good on TV, or rent a movie, and hop on. Walking, running, hills, intervals...whatever I feel like doing. I watch TV, and because I'm not focusing on my time, I can get in 45-60 minutes. If it's a really good movie, I'll add more time:laugh: Gives me incentive to do it the next day, so I can finish watching my movie!! Low speed and high incline is a awesome wokout that I find is less stressing on my knees and it does wonderful things for your legs and butt!!

geebusuk · May 2013

If it's calorie burn, then with the time you have set aside, just keep increasing the pace/incline until can't quite do it all at that pace, then increase again when you can

.
I suspect it'll work even better if you throw in some 'efforts', 'hill reps' or similar, where you increase the pace/elevation for periods, then rest and repeat. You can still do the same thing where each time you do it, you increase the elevation/speed, or decrease the rest periods etc.

And yes, there ARE plenty of good reasons to use a treadmill over 'the outdoors' - maybe kids in the house, food being cooked, worried about the neighbourhood etc.

tvoice000 · May 2013

down load the couch to 5k app on you phone it will train you with intervals and eventually u can run and you can do it at ur on pace i start at 3.0 i eventuallt want to get up to 5.0 not sure how long it will take me

rshcraig · May 2013

I think its sad how many people are responding just to knock the User and the treadmill. Just because YOU can overcome your self consciousness or whatever it is you need to get past to run or walk outside doesn't mean everyone can. Any movement is better than no movement right? Stop being so judgemental people. If you don't like/use a treadmill, just don't respond to posts about how to use one. I'm new here but I was under the impression that this site was for motivation, not mocking and ridicule.

geebusuk · May 2013

Just to take the opposite side of the argument, however...
On a motorcycle forum a new female rider was looking to get a new scooter as she didn't like riding her geared motorcycle into London.
A lot of people said "just get used to your geared bike" despite the fact she didn't "want" to do this.
I met her a few days ago, buying a bike of her other half - she'd taken the advice, was now much more confident on her geared bike and pleased she hadn't done what she "wanted" to.

I see this as a site for useful advice.
I don't want to be motivated to do something that isn't considered good.

jennifershoo · May 2013

I would just turn it off and go outside.

Stupidest answer ever.

SunnyAndrsn · May 2013

Treadmills are great for a couple of reasons firstly some people don't feel comfortable running and are self conscious about how some people see them out in public.
And in winter you can do a 20 min session before work and 20 min after work easily which is great if you have kids or are time poor.

I started off with walking then upped the incline then started nice and slow at 6km then worked up to longer times and then faster intervals.

I couldn't of dreamed that I could do those cruisy evening runs in summer that I do now but I'm glad I had the treadmill to get me started.

Things to watch if u start running

Good shoes with good support for your gait.
Take it easy listen to your body specially knees and ankles, rest or take a step back if u are feeling discomfort.

Enjoy it u will be surprised how fast u get into it.

Great! thanks! I feel very self conscious when running outside because of how unfit I actually am. Whenever someone looks at me I feel like I am running too slow and then my breathing goes out of whack and I end up walking haha.

When I first started with the treadmill, I was insanely out of shape. I could only do a few minutes a time....and that's where I started. A few months later, I was up to 30 minutes at a time. A few months after that, I increased the incline a bit. Now I do an hour at a time, my speed is double what I started (2.0-4.0) and I recently climbed 6 very steep stories of Mayan ruins in 90+ degree heat.

The great thing about a treadmill is that you have no weather excuses. It's never too hot, too cold, or too wet in the house. You also are ALONE with no one next to you running at 8mph while you huff and puff away at 3mph.

You could also try the Couch to 5K program

jofjltncb6 · May 2013

I walk (and only very occasionally run) on mine when it's dark or the weather isn't conducive to an outside run.

No need to complicate it.

AllonsYtotheTardis · May 2013

This is how it would be used in my house.

OP - I would suggest just putting it somewhere where you can have a great tv show to watch, or fantastic music, and just walk or run. If it's too easy, go faster or use the incline. It all counts - go for it.

Capt_Apollo · May 2013

I think its sad how many people are responding just to knock the User and the treadmill. Just because YOU can overcome your self consciousness or whatever it is you need to get past to run or walk outside doesn't mean everyone can. Any movement is better than no movement right? Stop being so judgemental people. If you don't like/use a treadmill, just don't respond to posts about how to use one. I'm new here but I was under the impression that this site was for motivation, not mocking and ridicule.

who is ridiculing?? we're saying that it's in her head. to go outside because it's not as bad as she thinks.

maybe we're all talking from experience?? i know it took my a little bit to get outside and work out. but it was either that or go to the gym. so what did i do?? i started cycling really early in the morning, so i wouldn't be seen by as many people. i started hitting the gym really early so there would be the least amount of people at the gym.

after just a few days, i laughed at myself for how silly i was. how my fear was holding me back, and it wasn't as bad as i thought.

and you know what else i did?? i somehow became one of those early morning exercise people. so if anything, i'm glad i had that fear. it helped me out.

Getting the most out of theTreadmill

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