What is a good treadmill workout for beginners?

Posted On April 20 In Featured, Sports & Fitness Treadmills

I just got a treadmill and I am a beginning runner. I want to gain muscle and lose fat off my mid section, arms, breasts, and everywhere.

I was wondering what is a good sports & fitness treadmill workout.

I’ve always heard that running intervals like 2 minutes fast pace than 2 minutes slow pace and so on is a good way to workout. But I would think that running a good 25-30 minutes fast pace is also a good workout.

Which way is more efficient and what is an overall good workout plan?

The best workout will be one that changes regulary.

Here is a Seven Day workout plan that will accomplish pretty much everyone’s goal of losiong weight and/or getting fit.

Day One

A 30-minute power walk with 5 minutes of slow jogging (if you art that level).

Day Two

A 3 minute walk followed by full-speed walk for 3 more minutes.  Then, a fast jog (if you are able) for 3 miniutes.  Repeat this 5 times and do not forget a 2 or 3 minute slow walk at the end to warm down.

Day Thee

Slow walk for 5 minutes followed by a fast walk using a 5% incline for 3 minutes.  Repeat 3 times and then do you warm down with a a 2 minute slow walk.

Day Four

Warm up for 3 minutes with medium fast walk followed by a fast walk for 2 minutes and then jogging (if able) for 2 more minutes.  Repeat 3 times followed by 2 minute warm down.

Day Five

A 30-minute power walk with 5 minutes of slow jogging (if you art that level) – followed by 2 minute warm down.

Day Six

Warm up for 2 minutes followed by a fast walk for 5 minutes.  The, jogg (if able) for 4 minutes.  Repeat 3 times followed by warm down for 2 minutes.

Day Seven

Easy day – just 15 minutes of steady pace walk at a 3% incline.

As you get fitter you should increase pace and incline but do not overdo it!

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Comments (1)

 

  1. steeplechaser says:
    April 20, 2010 at 9:07 am

    Start with a 10 min warm up

    then increase the incline to about 3-5 % ggrade (Uphill)

    Run hard uphill for 3min
    then slow the pace for 1min 30 sec (90sec)

    Repeat this process for 3-miles the first week, then add 2 more miles for a total of 5-miles. The following week increase the percentage (% )of incline a little more. This Will make the run even more challenging for you.

    Or you can increase the time you run hard (and the recovery as well) by 1-2 minutes.

    drink 8-12 oz of water and 25 grams of protein
    (should be done within the first 30 min…… after exercising)

    warm down for 10 min and then stretch out for 30 minutes

    have fun

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