You go to the gym regularly but haven’t quite dared to try the treadmill yet. And yet this piece of equipment is a real asset in any fitness routine: it lets you walk or run indoors, making it easy to hit that 10,000 steps a day target. Read on to discover what sets this machine apart, the key guidelines to bear in mind for your sessions and a sample 4-week programme.
What is a treadmill?
It is a piece of fitness equipment (much like a stationary bike or a rowing machine), commonly found in gyms, designed to replicate the natural motion of walking or running. Depending on the speed selected, you can walk or run on the spot, with the moving belt simulating the ground beneath you. It closely mimics the feel of exercising outdoors, since the resistance, incline and belt speed can all be adjusted. Most modern treadmills also feature a control console, allowing users to track their performance (distance covered, heart rate, average speed, calories burned).
Does the treadmill have a place in a routine to help you stay in shape?
Cardio activities, including those performed indoors on gym equipment, can be part of a wider approach to getting back in shape. That said, a few guidelines need to be kept in mind:
- if you use the treadmill to practise walking, the pace needs to be brisk (at least 5 to 10 km/h);
- endurance sessions can be made longer to suit your level and what you can comfortably manage;
- treadmill workouts should be consistent (at least 2–3 times per week).
It is worth noting that running outdoors is generally more effective than running on a treadmill when your goal is to lose weight and/or build muscle. This is because “real” running requires a physical propulsion effort, which is not the case on a treadmill, where the belt itself generates the forward motion. It is therefore fair to say that running outside burns slightly more calories.
What treadmill programme should you follow?
It is difficult to prescribe a single programme that works for everyone. It all depends on your current fitness level, how much weight you want to lose, how quickly you want to lose it, and your metabolism.
That said, interval training, also known as fartlek or HIIT, is a worthwhile option, particularly for building endurance. Here is a 4-week treadmill interval programme, with two sessions per week. Plan to start and finish each session with 10 minutes of brisk walking.
Week one:
- Session No. 1: alternate 1 minute of running with 1 minute of walking, for 20 minutes.
- Session No. 2: alternate 1 min 15 sec of running with 45 seconds of walking, for 20 minutes.
Week two:
- Session No. 1: alternate 1 minute of running at a 5% incline with 1 minute of walking at no incline, for 25 minutes.
- Session No. 2: alternate 1 min 15 sec of running at a 5% incline with 45 seconds of walking at no incline, for 25 minutes.
Week three:
- Session No. 1: alternate 1 minute of running with 1 minute of walking, for 25 minutes, at a 5% incline throughout.
- Session No. 2: alternate 1 min 15 sec of running with 45 seconds of walking, for 25 minutes, at a 5% incline throughout.
Week four:
- Session No. 1: alternate 1 min 30 sec of running at a 5% incline with 30 seconds of walking at no incline, for 25 minutes.
- Session No. 2: alternate 1 min 30 sec of running at a 5% incline with 30 seconds of walking at no incline, for 30 minutes.
This programme can be extended beyond one month, by gradually increasing the number of sessions, the duration of each workout and the treadmill incline. You can also add one long brisk-walking session each week, lasting around an hour. The key: consistency! Finally, to stay on track, consider keeping a training journal with all the details of your sessions and progress — a great way to keep yourself motivated!
Finally, it is important to combine exercise with mindful eating habits. After all, there’s little point in running if you then undo your efforts at the dinner table. Eat a varied, balanced diet, making sure to include all the essential nutrients: lean proteins, fruit and vegetables, and complex carbohydrates with a low glycaemic index. If your diet is healthy and balanced, and you cut back on ready meals, sugary foods, alcohol and the like, you give yourself every chance of looking after your overall fitness.
Frequently asked questions
Is 30 minutes on a treadmill enough?
It depends on your fitness level and what the session involves. The programme above suggests workouts of 20 to 30 minutes, with 10 minutes of brisk walking before and after. You can adjust the length to suit what you can comfortably manage.
Can treadmill walking be part of a fitness routine?
Yes, walking on a treadmill can fit into a fitness routine. Go for a brisk pace that suits your level and aim to walk consistently. A varied, balanced diet can round off this routine.
How can you adapt treadmill intervals to your level?
There’s no one-size-fits-all approach: it depends on your running experience and how you feel on the day. If you’re new to running, keep the running and walking phases of a similar length and only lengthen the running phases once you feel comfortable. As you grow more confident, you can gradually raise the incline or the length of your sessions, at your own pace.
Related articles
Useful categories: Slimming Exercises, Weight Management.
To go further, explore the Cellublue shop: our body care products.
