The treadmill is a popular piece of fitness equipment used by people of varying ages and fitness levels. Consistent cardiovascular exercise, walking or running, can have numerous physical and mental health benefits. With consistency and structured workouts, you can build endurance, burn calories, and enhance full-body health.
Starting your journey to regularly using the treadmill can be intimidating as you may not know which exercises to do. Below, we’ll explore the top treadmill workouts for beginners.
Brisk Walks
Brisk walking is the core of many treadmill routines for entry-level fitness enthusiasts. It is a low-impact activity and one of the best forms of exercise because it improves blood circulation, strengthens the heart, and provides an effective calorie burn without putting intensive strain on the joints.
Depending on your goals, you can do brisk walks on the treadmill as a warm-up or independent workout. When doing this exercise, try setting your treadmill to a speed between 3 and 4 mph: stick with what’s comfortable. To increase the challenge, incorporate the incline feature by adjusting it to 2-3%. TRUE offers a range of treadmills and consoles with built-in workouts to start your workout off right.
Pro Tip
A brisk walk typically keeps your heart rate in the fat-burning zone, about 60% to 70% of your maximum heart rate. You can estimate your maximum heart rate by subtracting your age from 220.
Backwards Walking
Walking backward activates different muscle groups than normal walking and improves balance and coordination. It’s a great way to switch up your routine and challenge your body in new ways.
To do this exercise, keep the treadmill at 2-3 mph or slower and set the incline to 0%. Always start by holding onto the side rails and gradually increasing the duration as you become more comfortable with this movement. You can also switch between walking forward and backward for a full-body workout.
The 12-3-30 Workout
The 12-3-30 workout has gained significant recognition on social media over the last few years thanks to its simplicity and effectiveness. During this workout, you’ll set the incline to 12, speed to 3, 3 mph, and walk for 30 minutes. The 12-3-30 workout is perfect for beginners because it quickly increases your heart rate and doesn’t require continuous training like running. You can use this as a baseline and gradually increase your time on the treadmill for a longer workout.
The 12-3-30 routine targets your lower body muscles and core and provides an excellent cardiovascular workout. The incline boosts your heart rate, improving cardiovascular endurance, while the moderate speed ensures accessibility for those new to fitness.
Pro Tip
Avoid running at this high a speed at inclines for long periods, as it can be strenuous on your joints. Ideally, you should avoid running at 10% or higher inclines for more than 5 to 10 minutes.
Hill Climbs
While the 12-3-30 is one option for incline workouts, it’s not the only choice available. Hill climb workouts encourage users to adjust the incline throughout their exercise while maintaining a brisk walk or light jog.
For instance, you may begin your workout around a 2% incline and a speed of 3 mph and gradually increase to an 8% incline. Likewise, you can alter your incline throughout your workout to simulate walking on hilly terrain.
Light Jogs
Light jogging is another ideal treadmill workout for beginners, especially those looking to progress from walking to running. It provides a moderate-intensity cardiovascular workout while putting slightly more demand on your muscles and joints.
Start with brief jogging segments integrated into your walking routine. Warm up with five minutes of brisk walking, then transition into a jog between 5 and 6 mph for 1-2 minutes. Alternate between jogging and walking segments for about 20 minutes. Over time, gradually increase the duration of your jogging intervals while reducing walking breaks until you can jog continuously for a more extended period.
Recovery Runs
A recovery run is a low-intensity endurance-building workout that complements higher-intensity sessions. Generally, you’d do this type of workout the day after a more intense exercise to allow your body to recover while still staying active. Long-distance runners also do recovery runs of exercise one to two days after a long run to help encourage muscle recovery.
During a recovery run, the treadmill should remain at lower speeds, around 50-75% of your typical speed; keep the incline to 2% or lower. Moreover, a recovery run should be 20 to 40 minutes long to avoid overworking your body.
Walking Lunges
Walking lunges on the treadmill enhance your lower-body strength and flexibility while improving your core stability. They’re a step up from regular walking workouts for beginners who want an added challenge.
When doing this exercise, keep the speed to 1-2 mph and hold onto the side rails; this ensures your safety while maintaining balance. Take a long step forward with one leg and lower your body until your front knee forms a 90-degree angle. Push off with that foot and step forward with the other leg, alternating legs as you move forward.
Warm Ups and Cool Downs
Warm-ups and cool-downs are integral to any treadmill workout, setting the tone for performance and recovery. A proper warm-up gradually elevates your heart rate, improves blood flow to your muscles, and reduces the likelihood of injury. Start with five minutes of slow walking at 2-3 mph. Steadily increase the speed and incline until your muscles feel ready for the main workout.
Once you finish your workout for the day, dedicate at least five minutes to a cool-down phase. Gradually decrease your speed to return your heart rate to its resting state.
Pro Tip
Once you step off the treadmill, do light stretches for your lower body muscles, including your calves, hamstrings, glutes, and quadriceps. This can help reduce muscle soreness and prevent injury.
Have the Right Treadmills in Your Gym
Ensuring your gym members have access to the right treadmills can enhance their workout experience and support them in achieving their fitness goals. Providing a range of treadmill options, such as those with incline and speed settings, allows beginners to challenge themselves gradually and progress in their fitness journey.
Additionally, trainers or staff can be available to demonstrate proper form and provide tips on effectively using the treadmill. This adds value for your members, promotes safety, and helps prevent injuries.
Contact Us
TRUE Fitness offers a wide range of commercial treadmills and other quality fitness equipment for beginners and experienced athletes. Contact us today for more information on our products and services as you buy the best equipment for your gym.