If you’re overweight and see someone athlete, you may think it takes tremendous pressure to get a body like that, right? Well, gaining an athletic body may take immense pressure, but losing the extra weight doesn’t! The most effective way for you to lose excess weight is cardio exercise, some calorie-burning workout, and a proper diet. A treadmill is one of the best indoor machines that can get you a great cardio workout and a vast fat-burning experience.
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However, treadmill workouts for overweight beginners can become a little tricky because you have to learn the right process. Well, I’m here to show you the most effective way to burn those fats off your body and get you in shape. Get your treadmill ready and stick to the article; let me help you understand the right way of workout that burns fat!
- 1 5 Ways Treadmill Workouts for Overweight Beginners
- 2 What Should You Do After a Treadmill Workout?
- 3 Frequently Asked Questions
- 4 Summary
5 Ways Treadmill Workouts for Overweight Beginners
Getting yourself in shape can be daunting if you’re overweight unless you work out the right way. Here are the steps and guides for treadmill workouts for overweight beginners if you’re getting started with your treadmill:
Don’t skip the warm-up session:
Most obese people give up on a workout because they get tired too early after starting the workout. If you really want to get ahead and lose weight, start your workout by warming up. As you’re running on a treadmill, the best way is to walk for a while in zero incline mode.
Depending on how fit you are, 5 to 7 minutes should be enough; but you can take more if you need it. Once you’re warm enough and almost start sweating, you can get to the main part of the workout.
Walk and take intervals:
The first thing you keep in mind is that it’s not about burning your fat fast, it’s about burning it consistently. Therefore, don’t just start running after the warm-up; start walking with a little inclination at a moderate speed. Now, the MpH may vary from a person to another depending on the weight, cardiac capability, and intensity.
The rule of thumb here is to walk at a speed where you can push your heart to the edge for better cardio. Hold on to the pace for 2-3 minutes, then take a break from the walk. It can be an interval of 1 minute or so; it will help you stay on the treadmill for a long time.
Follow running intervals:
After finishing a walking pace, you can now go for a run; it’s the best way for obese people. For a run longer than the walking period, it can be 5-7 minutes or so. Although it may seem almost impossible at the beginning, it’s okay to be less as well! Once you get familiar with the intensity, it will be easier to run that long at a high speed.
Take a break of 1/2 minutes after the running to settle down and start working out again. Your treadmill needs to be shock absorbent, especially if you’re overweight; or it may harm your body or the machine. Check out the shock-absorbing treadmill reviews to understand the term and find the best one for yourself.
Increase your speed gradually:
In the beginning, it may seem impossible to run for several minutes and that’s okay. Take your time to increase the speed, but remember that you have to push your limits to get the best result. Do repeat paces and try to maintain a timeframe and meet your goal until you feel okay. In the beginning, you may jog for 2 minutes, run for 3; you’ll improve when your heart trains for it.
Target the process for 40 minutes:
The ideal treadmill time should be about 35-40 minutes for an effective output from the workout. However, the beginning may not be that long because your heart isn’t’ ready for that. You can make a 25-minute target to meet on the treadmill as an absolute beginner.
Warm-up for 3-5 minutes at 3 mph, jog for 3 minutes at 4 mph, run for 2 minutes at 6 mph, then walk for 3 minutes at 3 mph. Repeat this process 3-4 times and end the workout with a walk for 3-4 minutes at 3 mph.
Do some HIIT workouts on the treadmill:
The most effective way to burn more fat is to do a HIIT workout which will push you to the edge. To do an effective HIIT workout, start by warming up for about 4 minutes at 3.5 mph speed. Then, walk or jog fast at a speed of 4 mph for 6-7 minutes, then sprint for 8 minutes at 6 mph. Repeat this process 3 times without stopping and increase the sprint and walk time for each pace. Finish the process by cooling down by a walk of 15-20 minutes at a speed of 3 mph.
Keep the workout enjoyable:
A treadmill workout isn’t a piece of cake unless you can keep the whole process enjoyable. You have to keep the goal in mind and don’t expect an overnight change in your body. All you have to do is keep the process consistent and don’t lose hope; you’ll lose weight. Start by a slow process, and end by that as well; do some intense workout in between. Warm-up, jog, rest, run, rest; that’s the order you’re going to keep while working out on a treadmill.
Stay Safe While Using the Treadmill
The treadmill can be dangerous if you cannot keep yourself safe from dangers while using the machine. Here are some of the most effective tips for using a treadmill safely to lose weight:
- Don’t look to your feet, always look forward as you do while you run or walk outside.
- Don’t rely on the handrails for a balance; use them only for functionalities.
- Start your workout by straddling the treadmill deck; start at a slow pace and increase gradually.
- While you’re increasing the speed, don’t increase the incline at the same time; do it separately.
- Although the deck’s soft, never run barefoot; use good quality running shoes.
- Stop the treadmill before you step off the deck; never try to get off while the machine is on.
What Should You Do After a Treadmill Workout?
The first thing to do after a workout on the treadmill is to walk on it for a few minutes at a slow speed like 3 mph. It’s the same concept as warming up; it helps your body to adapt to the changes in your body and cool down. Then, turn the machine off, get off it; stretch and drink up properly to help your body.
Change your clothing, take a cool shower, and let your body recover and rejuvenate from the stress you put on the treadmill.
Frequently Asked Questions
Here are the most frequent questions that the overweight treadmill workout beginners are asking around:
Can an overweight person be fit?
How many minutes of exercise should an obese person do?
How should an overweight person start exercising?
As you can see, treadmill workouts for overweight beginners aren’t that hard if you follow the right procedure. With a proper diet plan and a healthy lifestyle, you can surely lose excess weight and get in shape.
However, don’t forget about the safety concerns with the treadmill. Keep your children away from it, have enough space around the treadmill. Don’t take a test of an under-performing treadmill while pushing your workout limits; it may break on you.