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WHAT WORKOUT PROGRAM SHOULD YOU DO ON THE TREADMILL?
Are you a beginner or intermediate runner? Do you want to get stronger or increase your endurance? Check out the recommendations of our coaches and our treadmill training programs suitable for your sports experience.
Treadmill is a cardio equipment that everyone can use..
Losing weight, getting in shape, increasing your endurance, and improving your lung capacity… Treadmill workouts offer all these benefits and much more. Designed by Dr. Mehmet Eren Aksu, a medical doctor specializing in Sports Medicine and Fitness, our three programs will help you get back in shape according to your goal and skill level.
RUNNING ON THE TREADMILL: WHICH TREADMILL WORKOUT SHOULD BE USED TO LOSE WEIGHT?
The treadmill is the fitness equipment that burns the most calories. Exercising on the treadmill allows all the muscles in your body to work simultaneously. To meet this effort, your body must use its energy reserves. Running for an hour will burn approximately 600 calories.
If you aim to lose weight, we present two exercises you can do below. Don’t pass without trying!
WORKOUT 1: FOR BEGINNER RUNNERS
If you want to lose weight on the treadmill, your workouts should start slowly but progress steadily. The aim is to trigger the process called lipolysis by working at low intensity for long periods of time. So, what is lipolysis? It is the name given to the process by which fat is converted into energy to be used by muscles. It starts after 30-40 minutes of activity. The amount of calories you burn increases in direct proportion to the speed and distance you run.
Program:
– 10 minutes, light warm-up.
– 25 minutes of running at a steady pace.
– 10 minutes, returning to a slow pace to gradually adjust your breathing.
To get the best results, we recommend doing this exercise twice a week and eating a balanced diet.
Check our “6 Best Treadmills of 2024” list here.
WORKOUT 2: FOR EXPERIENCED ATHLETES
If you’re a good runner, a treadmill workout that includes interval training is a great way to make progress. In interval training, where an intense approach is adopted, there is a switch between fast and slow running. The aim is to push the body hard in a short period of time. With interval training, the body starts burning fat in just 15-30 minutes and continues to burn calories even after the workout is over.
Three programs:
– It consists of 4 minutes of fast running followed by 2 minutes of slow running. Do this four times for a total workout of 24 minutes.
– It consists of 1 minute of fast running followed by 1 minute of slow running. Do this ten times for a total workout of 20 minutes.
– It consists of 30 seconds of fast running followed by 1 minute of slow running. Do this ten times for a total workout of 15 minutes.
Note: These are intensive programs. It is not designed for beginners or individuals with health problems.
TREADMILL RUNNING: WHAT IS THE BEST PROGRAM TO GET STRENGTH?
You can use the treadmill, especially to exercise and develop your hip muscles. The muscles you use become stronger without swelling. The trick is to vary the slope. You exercise your muscles by walking, not by running. Push your limits in terms of movements and stamina with each step, but try not to lean forward too much.
WORKOUT: ACTIVE WALKING ON INCLINED TREADMILL
This program is based on walking at a steady pace throughout the workout. You should walk at a pace appropriate to your skill level. If you are a beginner, aim for 4-5 km per hour. If you are more experienced, try to reach 6-7 km per hour. Start your workout by warming up for 5 minutes at 0% incline.
Program:
– 2 minutes, 4% incline.
– 2 minutes, 6% incline.
– 2 minutes, 8% incline.
– 3 minutes, 10% incline.
– 2 minutes, 12% incline.
– 3 minutes, 10% incline.
– 2 minutes, 8% incline.
– 2 minutes, 6% incline.
– 2 minutes, 3% incline.
You might want to check our list of Best Incline Treadmills here.
Extend your workouts by running for 20 minutes at 0% incline to maximize the strengthening effect. If you have already completed the previous exercise, your glutes will continue to work hard. Ideally, you should train regularly and follow the program three to four times a week.
TREADMILL RUNNING: WHAT IS THE BEST WORKOUT PROGRAM TO INCREASE ENDURANCE?
Running on the treadmill is a great way to exercise your cardiovascular system. Running accelerates blood flow and allows the heart to work more efficiently. Not only your endurance but also your lung capacity increases, so you get less tired. Interval training requires alternating between bouts of intense physical exertion (over a certain distance or duration) and recovery.
WORKOUT: INTERVAL TRAINING
Start your workout by warming up for 4 minutes at 0% incline. Then follow the training plan below at your maximum speed:
– 2 minutes at 0% incline
– 2 minutes at 6% incline
– 2 minutes at 8% incline
– 2 minutes at 2% incline
Repeat this plan 2-3 times, depending on your fitness level. Mixing things up this way will help you increase your endurance and work out for longer and longer periods of time.
TREADMILL WORKOUT FOR FAT LOSS
In order to burn fat you need to create a calorie deficit. It is a key factor for getting rid of unwanted body fat. You can find this out by subtracting the amount of calories you spend from the amount of calories you consume during the day.
For example, let’s say you consume 2000 calories and burn 2200 calories during the day. In this way, you will have a calorie deficit of 200 calories.
If you don’t want to deal with counting calories, you can try creating a calorie deficit by simply reducing your portions and increasing your physical activity.
So, how will the treadmill exercise, which we will share shortly, help you create a calorie deficit?
As we mentioned before, lipolysis starts after 30-40 minutes of activity. We prepared a workout accordingly.
Plank- Run-Plank Workout
- Start with a warm-up: 4 minutes (4-6 kph or 2.5-4.5 mph)
- 4 minutes of slow running (6-8 kph or 2.5-5 mph)
- 1-minute plank (If you can’t plank for 1 minute. Do as much as possible.)
- 4 minutes of fast running (8-10kph or 5-6 mph)
- 1-minute plank
- Repeat the above four steps 3 times.
- End with cooldown: For 4 minutes. (3-5 kph or 2-4 mph)
THE 12-3-30 WORKOUT MYTH
12-3-30 treadmill workout is another type of treadmill exercise that you can simply keep in mind and apply. It was designed by 26-year-old influencer and YouTuber Lauren Giraldo.
It was shared many times and talked about a lot on TikTok.
So what do the numbers 12-3-30 mean? 12% incline, 3mph, 30 minutes. It’s that simple.
Of course, this program can help you burn a significant amount of calories – depending on your fitness level.
However, changing the incline degree and speed during exercise will increase your heart’s ability to adapt to different situations and help you lose more weight.
What if my treadmill doesn’t have an incline feature?
Many modern treadmills come with an incline feature of up to 15%. However, if your treadmill does not have an incline feature, you can make speed adjustments instead and do an exercise program of similar difficulty.
Or, you can also use a weighted vest. ( Check “5 Best Incline Treadmills” )
IS 30 MINUTES OF TREADMILL ENOUGH?
Well, it depends on your fitness goals. It wouldn’t be right to give the same advice to everyone. But from a medical perspective, 30 minutes of walking every day (on a treadmill or outside) is seen in many studies as sufficient for cardiovascular health.
If your goal is to lose weight, you can increase the time and intensity. However, we strongly recommend that you seek help from a healthcare professional when doing this.
Is it OK to treadmill every day?
Treadmilling every day is completely fine for the majority of people. However, some individuals may have specific medical illnesses and conditions. Those with cardiovascular disease, lung disease, rhythm problems, or diseases that cause fainting should definitely seek help from a healthcare professional.
In addition, doing too much cardio exercise can lead to conditions where the heart rate drops abnormally, which we call “exercise bradycardia“.
OUR TIPS
- Wear the right clothing (fitness shoes and clothes).
- Stretch and drink water after every workout.
- Take a day off between workouts to recover better.
- Use a heart rate monitor during training and monitor your pulse closely.
- Support your training with a balanced diet.
- Stay healthy and exercise!
