The treadmill is one of the most popular pieces of fitness equipment there is, and not without reason. Want to lose weight, build your endurance or simply improve your cardiovascular health? A treadmill offers an effective, accessible way to train. But how do you get the most out of a session?
How to start training on a treadmill
Stepping onto a treadmill for the first time can feel a little intimidating. Fortunately it's straightforward to get started if you follow a few basic principles.
Step 1: Choose the right pace
Always begin with a short warm-up, walking at an easy pace for 5 to 10 minutes. That helps warm your muscles and reduces your injury risk.
Step 2: Sort out your posture
Make sure you're walking upright, with your shoulders back and your eyes forward. Hold the handrails only for balance if you need to, and avoid gripping them continuously, since that disrupts your natural gait.
Step 3: Build the intensity gradually
Start slowly and increase your speed or incline step by step. Plenty of beginners make the mistake of going too fast too soon, which can lead to overloading or injury. Let your body get used to the movement and build up gradually.
The benefits of treadmill training
A treadmill offers a wide range of benefits, which makes it a great option for beginners and experienced athletes alike. Here are some of the most important:
Better cardiovascular health
Running or walking on a treadmill is an excellent way to train your heart and lungs. Doing cardio regularly improves your endurance and reduces your risk of cardiovascular disease.
Burning calories
Treadmill training helps you burn plenty of calories, particularly if you add intervals or incline work to your session. That makes a treadmill ideal for anyone wanting to lose weight.
Low impact on the joints
Unlike running outdoors on hard surfaces, a treadmill usually offers more cushioning. That reduces the load on your joints, especially your knees and ankles, which makes it a gentler option for your body.
Convenience and accessibility:
A treadmill lets you train whatever the weather or the time of day. Rain, snow or late at night, you always have access to an effective workout. For the best experience, consider a treadmill designed specifically to get the most from your training.
Different training methods to try on a treadmill
If you only ever walk or run at a constant pace, your training can get boring quickly. Fortunately a treadmill offers plenty of variety, so you can try something different every time.
Interval training (HIIT):
Interval training alternates periods of intense effort with rest. That might mean sprinting for 30 seconds, then walking for a minute. This method doesn't just help you burn calories faster – it improves your endurance too.
Hill training:
Most treadmills have an adjustable incline, which makes your session harder. Hill training is excellent for strengthening your legs and improving your cardiovascular system. Start with a gentle incline and raise it gradually to really put your muscles to work.
Long endurance runs:
Want to improve your endurance? Then try a longer session at moderate intensity. That helps you hold a steady pace without tiring too quickly – perfect for anyone training for a marathon or half marathon.
Speed work:
If you want to work on your speed, use the treadmill's sprint function. Set up short sprints and extend the duration as you get fitter.
How many calories does a treadmill burn?
The number of calories you burn depends on several factors, including your weight, the intensity of your session and how long you train. On average you'll burn between 100 and 150 calories per 10 minutes of running at a moderate pace. Adding variety, such as hills or intervals, raises that figure.
Here's an estimate per 30 minutes:
- Walking on the flat (5 km/h): 150-200 calories
- Jogging (8 km/h): 250-350 calories
- Sprints (interval training): 300-450 calories
Want faster results? Then consider interval training or adding an incline. Both raise the intensity, so you burn more calories in less time.
The most common treadmill training mistakes
A treadmill is a great training option, but there are a few common mistakes worth avoiding if you want to prevent injury and get the most from your session.
Mistake 1: Starting too fast
Plenty of people make the mistake of starting at full speed without a proper warm-up. That can lead to injury and soreness. Always start slowly and build your speed gradually.
Mistake 2: Poor posture
Holding the handrails or leaning forward affects your posture. Always try to stand upright with a natural walking or running motion.
Mistake 3: Focusing too much on the numbers
It's tempting to watch the speed, distance or calorie count constantly, but try to concentrate on the training itself. The numbers are a tool, not the goal.
Mistake 4: No variety
If you always hold the same speed and distance, your progress can stall. Vary your sessions with speed, incline and interval work to keep challenging your muscles and your fitness.
Getting the most from your treadmill training
Treadmill training offers plenty of benefits and flexibility, but as with any form of fitness, how you train is crucial to your results. By starting with a good warm-up, watching your posture and trying different training methods, you can get the most from every session. Don't forget to vary your workouts so you stay challenged mentally as well as physically.
If you're considering buying a treadmill or upgrading your current equipment, have a look at the professional treadmills. With the right machine you can reach all your fitness goals, whether you want to lose weight, build your endurance or improve your overall health.
NRG Fitness also offers a wide range of other useful fitness machines, including cross trainers and exercise bikes. These are perfect for adding variety to your training and working different muscle groups. With the tips in this article, you're well prepared to get the most from your treadmill training and improve your overall fitness routine.
