I bought a new treadmill and I have started weight loss program. I would like to know what are the benefits of a treadmill workout and what are the things i need to be cautioned about while doing a treadmill workout. I would like to know all possible information and pros and cons of a treadmill workout so that I am able to do a productive workout contributing to weight loss. I want to lose about 20 Kilos and its a very challenging target for me.
Sahana.
i bought a new treadmill. need tips.
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sahanrishi
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Re: i bought a new treadmill. need tips.
Start off using a normal steady state setting for 30 minues a day, 5 days a week. 3 days on, 1 off, 2 days on, 1 off.
Take it eays, so I wouldn't exceed level 2 to start with.
After week 1, increase to level 3, once you're accustomed to it.
I'd probably go to level 4 the next week.
By week 4, switch to an interval setting but stay at level 3, as you might possibly exceed a level 4 setting for periods on the workout and switching straight to a level 4, would increase the amount of times that happened, causing potentially too much fatigue for your level of developing fitness.
If this 4th week system of level 3 interval feels a bit too much, you can always drop down a level for the last bit if needs be, as the treadmill should have an up and down arrow, to alter the intensity at any time.
On week 5 switch up to level 4 interval.
With each week, I'd not really exceed 3mph.
By week 6 when you're adjusted, you could stick with the level 5 interval, then increase the speed by 0.2mph per week. Interval work would be better for weight loss, as the body cannot get accustomed to easily unlike steady state, as the Heartrate fluctuates, but doing it too soon might be too much.
By week 10 you'd be onto 4mph, then after a few more weeks 6mph, until you could maybe peak at around 8-9 possibly.
This is not necessarily a best case scenario way of doing it, but I feel it would be good ernough for you needs, without being too much of an overload.
Take it eays, so I wouldn't exceed level 2 to start with.
After week 1, increase to level 3, once you're accustomed to it.
I'd probably go to level 4 the next week.
By week 4, switch to an interval setting but stay at level 3, as you might possibly exceed a level 4 setting for periods on the workout and switching straight to a level 4, would increase the amount of times that happened, causing potentially too much fatigue for your level of developing fitness.
If this 4th week system of level 3 interval feels a bit too much, you can always drop down a level for the last bit if needs be, as the treadmill should have an up and down arrow, to alter the intensity at any time.
On week 5 switch up to level 4 interval.
With each week, I'd not really exceed 3mph.
By week 6 when you're adjusted, you could stick with the level 5 interval, then increase the speed by 0.2mph per week. Interval work would be better for weight loss, as the body cannot get accustomed to easily unlike steady state, as the Heartrate fluctuates, but doing it too soon might be too much.
By week 10 you'd be onto 4mph, then after a few more weeks 6mph, until you could maybe peak at around 8-9 possibly.
This is not necessarily a best case scenario way of doing it, but I feel it would be good ernough for you needs, without being too much of an overload.