Treadmill Tricks for Newbies: How to Begin Your Fitness Journey

 

Ever wondered why treadmills seem like they're auditioning for a role in a hamster-themed sci-fi movie? Or you've got that sleek treadmill from the best treadmill brands in India, but it's become a fancy clothes hanger. Well, join the club because we've all been there!

 

If the thought of conquering a treadmill leaves you as perplexed as a cat at a dog show, fear not because we've got your back (and your feet, too)! In this blog, we will navigate the mysteries of this fitness contraption and transform you from a treadmill tenderfoot to a confident, cardio-conquering pro.

 

So, lace up your running shoes, grab your water bottle (for hydration, not as a shield), and get those feet moving on the treadmill! And yes, get ready to out-cool even the slickest hamster on a wheel!

What Is a Treadmill?

 

 

A treadmill is an indoor walking, jogging, or running machine exclusively designed for daily exercise. It consists of a moving platform (the "belt") you walk or run on while it moves beneath you. Treadmills often have adjustable speeds and inclines, allowing users to control the intensity of their workout. 

 

They come in various designs, from basic manual treadmills to advanced motorised models with features like pre-programmed workouts, heart rate monitors, calorie burn counters, and more. Treadmills are popular in gyms and homes as they provide a convenient way to engage in cardiovascular exercise regardless of weather conditions or outdoor terrain.

Benefits of Treadmill

 

 

Have you ever wondered how a simple machine like a treadmill could pack such a punch in the fitness world? If not, then look at the top five benefits of leveraging treadmills for your fitness journey:

 

• Boosts Cardiovascular Health: Treadmill workouts enhance cardiovascular health by improving blood circulation, strengthening the heart, and reducing chances of heart-related diseases like high cholesterol levels and elevated blood pressure.

 

• Weight Loss: The treadmill is an invaluable home workout tool for those on a weight management journey. It offers a straightforward method to burn calories and create the necessary calorie deficit for effective weight loss.

 

• Reduces Stress: Exercise, including treadmill workouts, profoundly impacts mental health. Daily treadmill sessions release endorphins, those delightful feel-good hormones which can effectively reduce anxiety, stress, and depression.

 

• Convenience: Having a running machine at home offers unparalleled convenience. Irrespective of the weather conditions, your treadmill is always ready for a workout. Say goodbye to the fuss of driving to the gym or waiting for a running machine; you can exercise at any time with a home treadmill.

 

• Personalised Workouts: Unlike outdoor running or many other forms of exercise, a treadmill allows you to tailor your workouts precisely to your preferences and fitness objectives. Furthermore, the best treadmill brands in India often come with pre-set workout programs and built-in fitness-tracking features, ensuring you can easily monitor your progress and stay motivated.

Treadmill Basics

Before you embark on your treadmill adventure, let's cover the essentials:

• Treadmill Outfit

Prepare just as you would for an outdoor run. Grab your trusty running shoes, slip into comfy workout attire, keep a water bottle handy for hydration, and don't forget your motivational music or a podcast. Toss in a small microfiber towel if things get heated during your workout.

• Basic Treadmill Settings

While treadmill features may vary, they share fundamental settings of speed and incline, which are your keys to a fantastic workout. Typically, treadmill speeds are measured in kilometres per hour (kmph), with higher numbers indicating faster belt movement. 1 kmph to 3 kmph is for walking, 6 kmph to 7 kmph for a light jog or a brisk walk, and anything above 8 kmph is considered running or jogging.

How to Workout on a Treadmill?

Great, you've got your treadmill ready to roll. Now, let's break down how to maximise your treadmill workout.

Understand Your Treadmill

Well, understanding your treadmill is the first step to a successful workout. Familiarise yourself with adjusting the speed, incline, and pre-set workout programs.

• Inclination

Adjusting the treadmill's inclination is like adding an extra challenge to your workout. By raising the platform, you simulate running on hills, which engages different muscle groups and intensifies calorie burn. Experiment with incline settings to find the right level for your fitness goals.

• Lubrication

Proper lubrication is crucial for your treadmill's longevity and smooth operation. Follow the manufacturer's guidelines for lubricating the belt regularly. This simple maintenance task ensures that your treadmill runs efficiently and quietly. The best treadmill brands in India typically recommend using 100% silicone lubricant, either in liquid or spray form.

• Max User Weight

Every treadmill has a maximum user weight limit. Exceeding this limit can strain the machine and pose safety risks. Less expensive or lower-end treadmills typically have weight limits ranging from 91 kgs to 136 kgs. Contrastingly, premium or higher-end models offer more generous weight limits, ranging from 136 kgs to 227 kgs. These weight limits ensure the treadmill's durability and safety during use.

• Bluetooth Connectivity

If your treadmill boasts Bluetooth connectivity, you're in for a tech-savvy treat. Sync your treadmill with fitness apps or devices to track your progress, set goals, and even compete with friends. Bluetooth adds a layer of motivation and data-driven insight to your workouts.

• Motor Power

Regarding home treadmills, the average motor size hovers around 2.5 HP, from 1.5 to 5.0 HP. It's essential to note that as motor horsepower increases, so does the best treadmill for home price tag. While higher horsepower often delivers better speed consistency and a longer lifespan, it doesn't necessarily mean you should aim for a 5.0 HP motor. The choice of motor power should align with your specific fitness needs and goals.

Types of Treadmill Workouts

Looking to spice up your treadmill routine? Explore a variety of invigorating types of treadmill workouts to elevate your fitness journey.

• High-intensity Interval Training

HIIT, or High-Intensity Interval Training, is a fitness technique that alternates brief, intense exercise bursts with short rest periods or low-intensity recovery. The primary aim of HIIT is to maximise cardiovascular benefits, calorie burn, and overall fitness in less time than traditional workouts. It involves intense phases, like sprinting or bodyweight exercises, followed by quick recovery intervals to allow the heart rate to drop slightly before the next intense bout.

• Low-intensity Workout

A low-intensity workout is an excellent, beginner-friendly treadmill option for those starting their fitness journey. This form of workout involves exercising consistently and moderately for a longer duration, typically 30 minutes to an hour. A low-intensity workout's optimal heart rate range typically hovers around 60% of your maximum heart rate, representing a comfortable and sustainable pace. The best treadmill brands in India come equipped with built-in heart rate monitors to monitor your heart rate during the workout.

• Interval Workout

Interval training is a highly efficient treadmill running regimen, swiftly bolstering aerobic endurance during short workout sessions. Its fundamental structure entails a rhythmic shift between vigorous exertion, elevating your heart rate, and moments of rest, permitting your body to recuperate for subsequent intervals. 

• Side-Step Exercise

The side-step treadmill exercise is a variation of traditional treadmill workouts involving stepping or walking sideways instead of moving forward. To perform this exercise, you would typically stand sideways on the treadmill, set the speed at a comfortable pace, and then take sideways steps while maintaining balance and control. This exercise engages different muscle groups than forward walking or running, primarily targeting the outer and inner thighs, glutes, and hip muscles.

Frequently Asked Questions

 

1. What's the perfect jogging and running speed on a treadmill for beginners?

 

For beginners, starting with a walking speed of less than 5 kilometres/hour on a treadmill is recommended. You can transition to a jogging pace, typically around 7 kilometres/hour, as you progress. Running is generally considered anything above 8 kilometres/hour.

 

2. What's the ideal duration for a beginner's treadmill workout session?

 

Begin with 20-minute runs three times weekly. Gradually extend your run durations and weekly frequency, ensuring comfort at each level before progressing. If 20 minutes feels challenging, incorporate walking breaks as needed.

 

3. Before using a treadmill, should I know any safety tips or precautions?

 

Before using a treadmill, ensure safety by following these precautions: 

 

• Wear proper workout attire and suitable footwear.
• Start with a warm-up to prevent muscle strains.
• Attach the safety clip to stop the treadmill if needed.
• Maintain proper posture and avoid distractions.
• Gradually increase speed and incline as your fitness level improves.