If you’ve ever been inside a gym, then you probably know that treadmills are one of the most utilized pieces of cardiovascular equipment around. You might notice rows and rows of these machines, all with different shapes, sizes, heights, and weights of people on them. The benefits of treadmills are vast, and not only because you can do multiple different workouts on them – you can run, walk, do interval training, recover from an injury, learn to build endurance on hills, or even just start your workout routine for the very first time. Plus, this can all be done inside, so if the weather is terrible, you can bring your exercise onto the belt of the treadmill and still get your workout done!
There are some questions that might come to mind though, especially if you’re starting your workout and you’re overweight or obese. Can you exercise on a treadmill safely and effectively? Thankfully, the answer is yes! There are some ways that you can adjust your workout in order to reach your goals without causing injury – but overall, using a treadmill if you’re overweight or obese is just fine. Let’s look at some items to know beforehand so that you’re ready to start your exercise routine!
What To Know Before You Workout
First and foremost, check with your primary care physician and ensure that you are both on the same page with your workout program. Your doctor might have a certain plan in mind to help get you in shape, or they might just appreciate knowing that you’re keeping them up to date with your workout plan and can give you encouragement along the way. Your doctor might also have suggestions about how to deal with any injuries or health problems that you might be dealing with, and how to approach exercise appropriately so that you can reach your goals in a healthy way.
Once you’re cleared for movement, then it’s time to get the right workout gear! Find loose fitting, comfortable clothing that won’t restrict your movement while you exercise, and get some running shoes that will give you the proper support as you are on your fitness journey.
Beginning Your Treadmill Workout
Now that you’ve been cleared and have the proper attire, it’s time to get on the treadmill! Be aware that having extra weight on your joints can cause some ankle, knee, or hip pain, so slow and steady is key when you begin walking. You might also notice that you get overheated more quickly, so be ready with a water bottle and drink when needed during your workout. When you first hop on the belt, you might be wondering if it can hold your weight – and most commercial treadmills can! Typical gym treadmills can hold up to 250-350 pounds, and some even have ratings higher than that (upwards of 500 pounds). If you’re unsure, you can always speak with a fitness specialist to determine if the machine you’re on is right for you.
Benefits Of Using The Treadmill If You’re Overweight Or Obese
Once you’re on the treadmill and moving, keep your intensity towards the lower end. You can always build this up over time, and this will allow your body to get used to working out and burning calories. Working out on a treadmill is hugely beneficial for those who are overweight or obese – after all, you’re reaping the health benefits of movement, aiding in weight loss, and boosting your cardiovascular health at the same time! Try not to do too much on the first day, instead, spread out your workouts during the week (i.e. Monday, Wednesday, and Friday) and change up your intensity once you see how you’re feeling. Remember that all of the weight won’t fall off on the first day, so don’t be discouraged when you hop off the treadmill. Slow and steady wins the weight loss race; take it day by day, and you’ll begin to enjoy the benefits of your treadmill time!
Please also remember that none of this is actual medical advice. If you’re unsure of how to proceed with your workout routine or even how to get started in order to reach your health and wellness goals, speak with your doctor. They are there to help you get healthy and feel good while doing it!
Let’s take a look at some workouts you can incorporate into your routine on the treadmill to get you started – and remember, if you have any questions or concerns, speak with a fitness specialist!
Treadmill Workouts & Tips For Overweight People
If you’re brand new to the treadmill, start off slowly! Hop on, and try to walk at a pace that you can maintain for ten minutes or so. If this sounds like a lot, start with five minutes. Low intensity is key here; this way, you can add on a minute or two each week, while still building up your endurance. If you can go longer than five minutes, great! If not, that’s okay too. Try walking three times a week for five to ten minutes to start, then add on some time in the following weeks until you’re up to half an hour of walking (still at a low intensity).
Once you’ve got some stamina built up, you can throw some intervals into your routine! This can look something like the following: you walk at a low intensity pace for five minutes, then pick up the pace a bit for thirty seconds. Rest for a minute or two down at the lower intensity, then pick the pace up again for another thirty seconds. The work to rest ratio can vary depending on your fitness level, but intervals help to alleviate boredom on the treadmill (and also help to boost cardio health at the same time).
However you begin your workout routine, know that you can hit your goals even if you’re starting off overweight or obese; just take it day by day, let your body recover appropriately, and don’t jump into your workouts too quickly. Enjoy the time on the treadmill as you walk towards a healthier lifestyle!
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