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Working Out on Treadmills

Timeless Fitness Tip

When beginning an aerobic program using a treadmill, start slowly. A warm-up speed of approximately 1-1/2 to 2 miles per hour for 5 to 10 minutes is necessary.

Working Out on Treadmills

Walking Speed

A very brisk walking speed is approximately 4 miles per hour for most people. This could also be considered a slow jog. A walking speed of 3.5 miles per hour would be a brisk walkigng speed. An article published on Princeton.edu states the average walking speed of a human is 3.1 mph. However, Walking speed can vary depending on several factors.

Walking Speed Factors

  • Height and weight.
  • Age.
  • Terrain or walking surface.
  • Walking effort such as holding dumbells.
  • Current fitness level.

Remember, a treadmill is an incredibly effective piece of exercise equipment. Remember to check your pulse at regular intervals and to stay within your target heart range.

Start your program with 0 percent incline and gradually increase the incline 3 to 5 percent every 10 days. Incline work will increase your aerobic fitness and the amount of caloric burn. For speed, if you have been inactive for some time, start very slowly and work your way up. The higher numbers above can feel very fast to a new exerciser! A 30 to 40 minute walk on a treadmill at 1.5 to 2.5 miles an hour is still a good workout. You'll still work up a sweat and burn fat.

Make your walks comfortable. In other words, walk at a speed you find enjoyable and comfortable. You can slowly increase as you become more fit.

Using the Incline for Weight Loss

For weight loss, this is a definite benefit. Also, depending on your weight, an increase of 3 to 5 percent incline is the same as increasing your speed by one-half mile. Remember to always include a cool-down period at the end of your high-intensity walk, run, or jog. Lower the intensity and the incline, and walk for at least five minutes.

Also include some stretching exercises for the calves and hamstring muscles.

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Disclaimer: The material on this Web site is not intended to replace advice from your doctor or fitness professional. Please consult with your physician before beginning any fitness program or fat or weight reduction program. FitnessandFreebies.com takes no responsibility for individual results, or any claim made by a third party.