Treadmills are a way to add exercise to your weight-loss plan and increase the number of calories burned. Adults need a minimum of two hours and 30 minutes of moderate aerobic activity each week to maintain a healthful lifestyle. A plan that includes brisk walking five times a week for a minimum duration of 30 minutes will burn calories and increase success with weight loss. Set up an appointment with your physician before you start a weight-loss walking plan to verify there are no underlying medical conditions that may cause a problem.
Step 1
Set the treadmill speed to a comfortable walking pace between 2.5 and 3 mph. Select a pace where you can speak comfortably without taking a break to breathe. Walk for five to 10 minutes so the muscles warm up and loosen.
Step 2
Press the treadmill pause button and step off. Complete leg stretches to focus on the calf, hamstring and quadriceps.
Step 3
Step onto the treadmill, set the speed to a faster pace than the warm-up and walk at this pace for a minimum of 30 minutes. Set the pace fast enough that you cannot hold a conversation easily, generally in the range of 3 to 4 mph.
Step 4
Increase the walking time by five minutes each week until you reach 60 minutes. The longer you walk at a fast pace, the more calories burned to assist with losing weight.
Step 5
Reduce your speed to a comfortable walking pace between 2.5 and 3 mph to cool the body down before you step off the treadmill. Walk at this pace for a minimum of five minutes.
Step 6
Step off the treadmill and complete leg stretches. Make sure to focus on the calf, hamstring and quadriceps.
www.livestrong.com
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