The Truth About Treadmills: A Beginner's Guide to Effective Cardio
Many fitness newbies might not realize this truth: running isn’t necessarily more effective for weight loss than walking on a treadmill. The key to weight loss is creating a calorie deficit, and both strength training and cardio must follow the principle of gradual progression. Each person's physical condition and exercise capacity differ, so a complete beginner and a marathon enthusiast shouldn't follow the same intensity of cardio. For beginners, jumping straight into running on a treadmill can cause discomfort or potential injuries. Gradual progression and developing a lifelong exercise habit are the secrets to maintaining health and a good figure.
When using a treadmill, you only need to know five basic controls:
- Start
- Stop
- Speed
- Incline
- Emergency Stop (the big red button, press it in an emergency to ensure safety)
Treadmill Cardio Tips:
- Tighten your core, keep your back straight (avoid hunching or slumping; your body should be tight, not loose)
- Transition from heel to toe as you walk
- Use your hips to drive the movement, with your arms swinging naturally (avoid using your calves too much; if your calves feel tired, you’re doing it wrong; focus on engaging your glutes and hips)
- People with knee issues should avoid steep inclines (this can worsen knee damage)
- After treadmill cardio, stretch your calves (hold for 40-60 seconds, one set per leg, do 3-4 sets)
Treadmill Workouts:
- Beginners: Walk at a steady pace on the treadmill for 30 minutes, with a 0 incline and speed between 5.2-5.8 km/h. Those with poor aerobic capacity can start with 15 minutes.
- Intermediate: Walk at a steady pace for 40 minutes, with a slight incline if desired.
-
Advanced: If the first two levels feel easy, try walking uphill with an incline of 6-10 and a speed of 5.3-6 km/h, for 15-30 minutes. This increases cardiovascular intensity.
- Graduation: Once you've mastered levels 1-3, congratulations! You’re ready to consider or attempt running on the treadmill.
