Many people start their gym routine with the treadmill, but are you using it correctly? If you haven’t fully mastered treadmill training, you may not achieve your fitness goals and could risk injury or bulking up your calves. To ensure your workout is effective and your effort isn’t wasted, it’s essential to follow the right training methods. Here’s a guide to the best treadmill workouts for different fitness levels.

Beginner Level

Recommended For: Office workers and those with low physical activity levels
Recommended Workout: Slow Walking

1. Start with a few deep breaths to relax your body and mind.
2. Walk with light, gentle steps. Keep the treadmill speed low.
3. Gradually increase your exercise intensity. Don’t rush; develop a workout plan based on your fitness level.

Intermediate Level

Recommended For: Individuals looking to lose weight
Recommended Workout: Incline Walking

1. Incline walking effectively burns fat and maintains your heart rate. Aim for a heart rate between 60-80% of 220 minus your age. Exercise 3-5 times per week.
2. Start with a higher incline and lower speed, then gradually decrease the incline and increase the speed.
3. Initially, hold the handrails for balance. Once comfortable, try walking without holding on.
4. Avoid inclines if you have knee pain to prevent additional stress on the joints.

Advanced Level

Recommended For: Those with some fitness background looking to improve cardiovascular endurance
Recommended Workout: Interval Running

Timed Interval Running

1. Warm up with dynamic stretches. Set the treadmill speed between 5-10 km/h and run for 20 minutes.
2. Increase the speed to 10-15 km/h for an additional 10 minutes. Adjust the number of sets based on your fitness level.

High-Intensity Interval Running

1. Run at a fast speed between 5-8 km/h until you reach your physical limit, then gradually slow down.
2. After exercising, don’t stop abruptly. Cool down by walking and stretching to relax your muscles.