How Often Should You Run on a Treadmill – Health Benefits

how often should you run on a treadmill

Treadmills can be an excellent way to get a good cardio workout in. One of the main advantages of using a treadmill is that you will be running on a controlled surface, which you are comfortable and familiar with. When you run on roads or parks, you can run into potholes and other obstacles. This can even increase your chances of getting injured as potholes, and the like can be pretty dangerous. 

On top of that, if you have a treadmill in your home, it is the perfect way to get your cardio in without even leaving the comfort of your own home. Given the world’s current situation with a raging pandemic, this is a very desired feature for many people. 

While running on the treadmill can be a great form of exercise, it is, however, important not to overdo it. In the following few paragraphs, we will be exploring precisely that topic, how often you should run on a treadmill. Let us take a closer look at it. 

How to Use a Treadmill

The treadmill is a great piece of equipment to use for running or walking. Before you start using the treadmill, be sure to read the owner’s manual and follow the safety guidelines.
Here are some tips for using the treadmill:

  • Start by walking or running at a slow speed.
  • Increase the speed gradually.
  • Be sure to keep your feet on the treadmill belt.
  • Hold on to the handrails for support.
  • Don’t wear loose clothing.
  • Don’t run or walk on the treadmill if you’re pregnant.

The Benefits of Running on a Treadmil

There are many benefits of running on a treadmill, including:

  • It’s a great way to get in shape.
  • It’s a great way to lose weight.
  • The treadmill cardio workout is a great way to improve your cardiovascular health.
  • It’s a great way to improve your endurance.
  • It’s a great way to improve your speed.

What is Your Fitness Aim?

The first thing that you need to figure out is what exactly are your fitness goals? What do you expect to get out of your treadmill workout sessions? This information will inform you of your exercise routine, and the time you should spend on the treadmill for cardio. 

If your fitness goals are related to body-building, then it is more likely that you will use your treadmill more extensively. On the other hand, if you are looking forward to including running on a treadmill in your healthy lifestyle routine, you will be more of a casual user.

Fitness aims vary from person to person, and you need to figure out yours before you even buy your treadmill.   

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How Often Should You Use The Treadmill?

How often you should run on a treadmill depends on your fitness level and goals. If you’re a beginner, start by running or walking for 10 minutes, 3 times a week. As you get more fit, you can gradually increase the amount of time you spend on the treadmill.

Try to work up to 30 minutes, 5 times a week.

If the main aim of your treadmill sessions is to lose weight, then you ought to use your treadmill about thrice a week. This will help you with your weight loss journey. The same also applies to more rigorous exercises. The idea here is not to do all of your workouts in one go. It simply does not work that way, and you will not benefit much concerning your fitness goals.

If your primary goal is to maintain or reach better fitness levels, then you should also use your treadmill at least thrice a week. The CDC has stated that you can get health benefits with just moderate activity on the treadmill. These sessions can be about 2.5 hours in total per week. Also, while it is challenging to pull off, you can double that time to see better results. 

If you’re training for a race, then you would need to do one of your runs per week outside. This is to prepare you for the difference between running out to running on a treadmill. Otherwise, at least three days a week remains the recommended aim. It’s this amount of time that will enable your exercising to progress as you extend your fitness levels.

Tips for Running on a Treadmill

Here are some tips for running on a treadmill:

  1. Start by walking or running at a slow speed.
  2. Increase the speed gradually.
  3. Be sure to keep your feet on the treadmill belt.
  4. Hold on to the handrails for support.
  5. Don’t wear loose clothing.

Is The Treadmill Good for You – The Health Benefits

It is not without reason that treadmills are one of the most sought-after workout equipment in the market today. The list of health benefits the treadmill can give you is pervasive. When you use treadmills, you perform cardio exercises, and cardio exercises have been linked to numerous health benefits. Let us take a look at some of the most important benefits you can get by using treadmills. 

Weight loss

Cardio exercises are some of the best methods for losing weight. When you have a treadmill, you will have access to one of the best ways of performing cardio. Treadmills have also been known to help people lose weight much faster than other forms of cardio. The faster and longer you run on treadmills, the quicker you will lose that extra weight. 

Heart health

When you use treadmills to perform cardio exercises, you are doing your heart a tremendous favor. Performing cardio workouts on the treadmill is particularly good for your heart as you can maintain a steady heart rate on the treadmill. This particular feature is excellent news to those with heart conditions who still want to perform cardiovascular exercises. 

Muscle Tone

Just as with other cardio exercises, exercising on the treadmill will activate multiple muscle groups. This will ensure that you get a full-body workout. Your leg muscles will be the ones that will be used the most. This is very beneficial as your legs are the biggest muscle group in your body. When you work out your leg muscles, you are not only working those muscles but a whole lot more. 

Treadmill Workout Plan for Weight Loss

A trendy and effective treadmill workout for weight loss is known as the “5-minute Incline Treadmill Walk.” Another trendy way of performing this exercise is to do overhead shoulder presses simultaneously. 

A treadmill workout plan for weight loss is a great way to burn calories and tone your body. Treadmills are a convenient way to get a workout in, especially if you don’t have access to other forms of cardio equipment.

The best way to use a treadmill for weight loss is to create a circuit training program that includes both high-intensity and low-intensity intervals. This will keep your body guessing and help you burn more calories.

Here is a sample treadmill workout plan that you can follow:

  • Warm-up: Start by walking at a moderate pace for five minutes.
  • Interval Training: Increase the speed to a brisk walk for one minute. Then, decrease the speed to a walk for one minute. Repeat this pattern for a total of 10 minutes.
  • Cooldown: Walk at a moderate pace for five minutes.

Here are a few more tips for creating a treadmill workout plan for weight loss:

-Add in incline intervals. This will help you burn more calories.

-Add in strength training exercises. This will help you tone your body.

-Keep a journal of your workouts. This will help you track your progress and stay motivated.

When you perform this exercise, you will walk on the treadmill for about 5 minutes as the device slowly increases. The treadmill will also start to incline a bit. To perform the overhead shoulder press, you can make use of dumbbells that are 3, 5, and 8 pounds in weight.

Make sure to pick weights that you are comfortable with. The idea here is to perform high reps and use light weights. The core of your body should be engaged tightly. While performing this exercise, make sure that you breathe in through your nose and breathe out with your mouth. 

Final Words

When it comes to how often you should use treadmills, experts recommend about 2.5 to 3 hours per week. However, depending on your needs and fitness goals, you can run less or more. To understand this better, you should talk to a fitness consultant before developing your running routine. 

Using a treadmill to perform your cardiovascular exercises is a great way to lose weight and improve your overall fitness. These devices are also very safe to run on since you will be running on a controlled surface. 

Frequently Asked Questions

Q. Is it okay for a kid to run on a treadmill?

Ans: Children should not use treadmills. You may be able to ensure their safety while they are under your direct supervision. But keep your children away from exercise equipment as much as possible.

Q: How Long Should I Run on the Treadmill

Ans: A good rule of thumb for how long to run on the treadmill is to start with 20 minutes and increase by five minutes each time you work out until you reach the distance or time you desire.