A Treadmill Workout for Beginners

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A Treadmill Workout for Beginners

The importance of cardiovascular exercise

Any form of activity that increases your heart rate in a manner that you’re exerting yourself and still carrying on a conversation is known as cardiovascular exercise, or simply, cardio. Doing cardio exercises is one of the most effective ways in which you can burn calories, lose weight, and strengthen your heart. Cardio exercises also keep obesity, diabetes, bad cholesterol and a plethora of cardio-vascular diseases at bay. About 30-60 minutes of cardio on a daily basis will also help you feel calm, relaxed, and stress-free.

From walking to jogging in 11 weeks flat

Running on a treadmill is a great way to engage in a cardio workout. Here’s an example of a cardio workout plan that will get you from walking to jogging in 11 weeks.

Week 1: Set the treadmill at about 5 mph and walk for about 45 minutes. For the next nine weeks you’ll do interval workouts, meaning you’ll alternate between walking and jogging in a planned manner for 30 minutes. 
Week 2: Walk 4.5 minutes at 4 mph and jog for 1.5 minutes at 5 mph. Repeat for 30 minutes.
Week 3: Walk 4 minutes at 4 mph and jog 1 minute at 5 mph. Repeat for 30 minutes.
Week 4: Walk 3.5 minutes at 4 mph and jog 1.5 minutes at 5.5 mph. Repeat for 30 minutes.
Week 5: Walk 3 minutes at 4 mph and jog 2 minutes at 5.5 mph. Repeat for 30 minutes.
Week 6: Walk 2.5 minutes at 4 mph and jog 2.5 minutes at 5.5 mph. Repeat for 30 minutes.
Week 7: Walk 2 minutes at 4 mph and jog 3 minutes at 6 mph. Repeat for 30 minutes.
Week 8: Walk 1.5 minutes at 4 mph and jog 3.5 minutes at 6 mph. Repeat for 30 minutes.
Week 9: Walk 1 minute at 4 mph and jog 4 minutes at 6 mph. Repeat for 30 minutes.
Week 10:  Walk 30 seconds at 4 mph and jog 4.5 minutes at 6 mph. Repeat for 30 minutes.
Week 11: Jog continuously for 30 minutes at 6 mph. You should have no trouble doing this because your body has been trained well for 10 weeks. But should you feel out of breath, walk for 30 seconds and then start jogging.

Always listen to what your body tells you and never over-exert yourself. Feel free to customise the above routine to fit your needs or consult an experienced trainer. Lastly, remember to warm up before exercising, simple stretching exercises and a 2 mph walk on the treadmill for about 5 minutes should suffice.

 

 

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