Treadmill Workouts - How to Get Started?

Treadmill workouts are a great way to start your running journey, regardless of the weather. In this article, you'll learn how to start safely, discover sample workout plans, and learn how to avoid common mistakes.

Why train on a treadmill?

Training on a treadmill has many advantages. It is available in most gyms and homes. It allows you to precisely control the speed and incline, enabling you to tailor the workout to your needs. Additionally, the treadmill cushions the impact, reducing the risk of injury.

How to start treadmill workouts safely?

Before starting your treadmill workouts, remember to warm up properly. Begin with 5-10 minutes of walking or light jogging to prepare your muscles for the effort. It's also important to always clip the safety cord to your clothing. This will allow the treadmill to stop immediately in case of a fall.

Sample workout plans for beginners

Workout plan for absolute beginners

Week 1-2: 1 minute of running alternating with 2 minutes of walking, repeat 10 times.
Week 3-4: 2 minutes of running alternating with 2 minutes of walking, repeat 10 times.
Week 5-6: 3 minutes of running alternating with 2 minutes of walking, repeat 8 times.

Workout plan for intermediate level

Week 1-2: 5 minutes of running alternating with 1 minute of walking, repeat 6 times.
Week 3-4: 7 minutes of running alternating with 1 minute of walking, repeat 5 times.
Week 5-6: 10 minutes of running alternating with 1 minute of walking, repeat 4 times

Common beginner mistakes during treadmill workouts

One of the most common beginner mistakes is starting at too fast a pace. Start with a gentle jog and gradually increase the speed to avoid injuries and fatigue.

Skipping the warm-up is another mistake. The warm-up prepares your muscles and joints for exertion and reduces the risk of injury. Before each workout, do 5-10 minutes of light walking and a few dynamic stretching exercises.

Holding onto the handrails disrupts your natural running form, leading to back and shoulder pain. Run freely with natural arm movement.

Too much incline can overload your muscles and joints. Beginners should start with minimal incline (0-1%) and gradually increase it.

Improper running technique is another issue. Maintain an upright posture, lean slightly forward, move your arms naturally, and ensure that your feet land directly under your hips.

Following these tips will help you enjoy safe and effective treadmill workouts.

Health benefits of treadmill workouts

Regular treadmill workouts bring numerous health benefits:

Improved cardiovascular fitness: Running raises your heart rate and strengthens the heart, leading to better cardiovascular endurance and reducing the risk of heart disease.
Muscle strengthening: Regular running on a treadmill strengthens the muscles of the legs, abdomen, and back, improving overall strength and endurance.
Weight loss: Workouts help burn calories and reduce body fat, supporting weight loss and maintaining a healthy body weight.
Improved mental health: Physical exercise increases the production of endorphins, which helps reduce stress, anxiety, and depression symptoms, and also improves sleep quality.
Joint safety: Treadmills cushion the impact, reducing the stress on joints compared to running on hard surfaces, lowering the risk of injury.
Workout customization: Easily adjusting the speed and incline allows for varied workouts that suit individual needs.

Regular running on a treadmill supports both physical and mental health, offering both short- and long-term benefits.

We invite you to explore Gymio Products.

How to prepare for a treadmill workout? Watch our YouTube video!

If you want to learn more about how to prepare for treadmill use, check out our YouTube video: How to Start a Treadmill Workout. You'll find detailed tips and advice to help you get started.

Don't forget to subscribe to our GymioSport channel to stay up to date with new content.

Does Walking Help You Lose Weight?

Benefits of Walking

Walking is one of the simplest forms of physical activity that can bring many health benefits, including helping with weight loss. Daily walks strengthen muscles, improve circulation, oxygenate the body, and boost metabolism.

How Many Calories Do You Burn While Walking?

If you weigh 70 kg and walk at a speed of 4 km/h, you can burn about 200 calories in an hour. However, for a person weighing 90 kg, the same activity burns around 285 calories. Therefore, regular, daily walks at this intensity can significantly contribute to weight loss and overall fitness improvement.

The number of calories burned depends on body weight and walking pace:

What If You Don't Have Time for Walks?

If you don't have time for longer walks or don't want to give up other pleasures, an ideal solution is a Walk Lite treadmill, commonly known as a "walker." With it, you can walk at home, saving time and enjoying health benefits.

Features of Gymio Walk Lite:

Gymio Walk Lite is not only functional but also features modern solutions that make it stand out from other devices. For example:

Walking While Working

You can set Walk Lite under your desk or a specially dedicated Gymio height-adjustable desk and walk at 3 km/h for 4 hours a day. Consequently, you'll burn about 800 calories while working.

Watching Series

For instance, watching an episode of your favorite series for 45 minutes while walking at 5 km/h can burn about 225 calories.

Phone Calls

Similarly, walking at 6 km/h for 60 minutes burns about 400 calories. Therefore, it's an ideal way to use time during long conversations.

Playing Board Games

Combine fun with utility. Playing board games and walking can burn calories effortlessly. Each hour of walking at 4 km/h burns 240 calories.

Playing Chess

Playing chess and walking stimulates both mind and body, burning calories. Plus, every move is yours!

Listening to Audiobooks

Walk on Walk Lite at 4 km/h while listening to your favorite books or podcasts and burn up to 240 calories an hour.

Childcare

Walking on the Gymio Walk Lite keeps you in one place, allowing you to keep an eye on nearby playing children, talk to them, and respond to their needs. It's a great way to combine physical activity with childcare.

What Makes Gymio Walk Lite Stand Out?

Belt Length: Optimal belt length ensures comfort during walks and marches.
Modern Design: Elegant appearance that fits into any interior.
Built-in Child Lock Module: Speed lock ensures children's safety.
Pause Function: Ability to stop training at any moment and resume without losing data.
Compactness: Easy to store even in small spaces.
Desk Compatibility: Available in a set with a specially dedicated Gymio height-adjustable desk.

Summary

Walking is an effective way to improve health and lose weight. Regular walks burn calories, strengthen muscles, and improve fitness. With Gymio Walk Lite, you can enjoy the benefits of walking regardless of the weather or lack of time. By walking daily, you have a chance to significantly improve your physique and well-being. Start today and see how easy it is to lose weight with Gymio Walk Lite.