Treadmill Walking Workouts Maximize the Benefits of Walking for Exercise

Treadmills and treadmill walking workouts are mysterious to many beginning walkers. Why, they wonder, should I spend so much money on a treadmill when I can just walk outside? In fact, although treadmills may not be right for everyone, these advanced walking machines offer walkers many more options for a more efficient workout.

Buying a treadmill is a big commitment. Even basic treadmills carry hefty price tags, and they can be noisy and take up a lot of room in your house. And many people know someone who turned their treadmill into a pricy piece of furniture. Ideally, you should carefully weigh what the pros and cons of owning a treadmill mean to you, and always try a treadmill before you buy one.

Of course, a gym membership is another alternative. Most gyms have advanced treadmills, and you can try different models and customized treadmill walking workouts. If you don’t mind working out in public, paying membership fees, and getting to and from the gym several times per week, using gym treadmills might be the way to go. These treadmills have everything you’ll need except for one small detail—you aren’t at home.

Home treadmills offer many advantages. You’ll never have to worry about the weather with a treadmill. You’re always safe indoors and can work out whenever you want, giving you more flexibility. Most treadmills have built-in features that allow you to customize your workout. You can set the machine to vary your pace, change the incline, and measure your cardio workout. A good treadmill will grow with you as you develop your walking abilities.

Treadmill Walking Workouts for Beginner and Intermediate Walkers

Beginner walkers often make a common mistake when they first set out walking on a treadmill for exercise. Typically, beginners will set the machine at a steady pace, and before long, they get bored. Unlike walking outside, there’s no multi-colored world to distract you from your workout, and the treadmill becomes a dreary slog. No wonder so many treadmills end up as ugly and cumbersome clothes hangers.

Don’t make that treadmill mistake! One of the best features of treadmills is that you can precisely set the machine to vary your pace. Fitness experts agree that setting intervals is the key to getting the most out of your treadmill walking workouts.

Here is a simple 15-minute beginner routine that uses both the speed and incline features of a treadmill:

Time Speed/Intensity Incline
5 min. 3.5 mph – warm-up to steady walk 1%
1 min. 4.5 – brisk walk 6%
2 min. 3.5 – steady walk 4%
1 min. 4.5 – brisk walk 6%
2 min. 3.5 – steady walk 4%
1 min. 4.5 – brisk walk 6%
2 min. 3.5 – steady walk 4%
1 min 3.5-to-0.0 – cool down 1%

The Pyramid Workout Is One of the Best Intermediate Treadmill Walking Workouts

As you gain strength as a walker, you can try different treadmill walking workouts. In a pyramid workout, for example, your workout is bookended by intense walking periods, punctuated by cool down periods.

Time Speed/Intensity
5 min. 3.0-3.5 mph – warm-up
1 min. 5.0 – brisk walk
1 min. 3.5 – steady walk
2 min. 4.5 – brisk walk
1 min. 3.5 – steady walk
4 min. 4.2 – brisk walk
1 min. 3.5 – steady walk
6 min. 4.0 – brisk walk
1 min. 3.5 – steady walk
4 min. 4.2 – brisk walk
1 min. 3.5 – steady walk
2 min. 4.5 – brisk walk
1 min. 3.5 – steady walk
1 min. 5.0 – brisk walk
1 min. 3.5 – steady walk
5 min. 3.0 – cool down

Enjoy Your Favorite Treadmill Walking Workouts Whenever You Want

Buying your own treadmill is a big commitment, but with customizable workouts, you’ll be an advanced walker in no time. Browse our Products page for home treadmill reviews and recommendations.

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