\u201cWhen we are running, we increase the strength and efficiency of the heart, which pumps more blood with less effort,\u201d she says. \u201cAnd when we do that, we\u2019re lowering our blood pressure.\u201d<\/p>\n\n\n\n
Running also helps us burn fat (especially if it\u2019s done after a weightlifting routine, when the body is primed to tap into its fat stores).<\/p>\n\n\n\n
\u201cFor beginning runners, the treadmill is a safe way to start,\u201d Strong says.<\/p>\n\n\n\n
Besides being easy to use, treadmills put you in complete control of your workout and the environment around you. When running outside, you have to consider both the weather and personal safety issues \u2014 those things don\u2019t factor into an indoor treadmill workout. This control is another reason this is a great treadmill workout for beginners \u2014 there aren\u2019t any excuses not to do it.<\/p>\n\n\n\n
Treadmill safety<\/h2>\n\n\n\n
Here\u2019s a look at what you\u2019ll see on a typical treadmill dashboard.<\/p>\n\n\n\n <\/p>\n\n\n\n Before you press the start button, remember to:<\/p>\n\n\n\n For healthy adults with no risk factors, Strong suggests doing the following treadmill workout for beginners three to five times a week. Walk for three minutes at these settings. After that, evaluate how your body feels. If the intensity is moderate \u2014 you\u2019re breathing heavily but you can still carry on a short conversation \u2014 try adding resistance by bumping the incline to 2 percent and increase the speed to 4.5 mph. Stay here for three more minutes and evaluate again.<\/p>\n\n\n\n Continue this pattern \u2014 increasing the incline by 1 percent and speed by one unit every three minutes \u2014 until you\u2019re breathing hard, speaking requires maximum effort or you\u2019ve reached the point of discomfort. At first, you may reach this point while at a walking pace; however, with each workout, you will get closer to a manageable running pace.<\/p>\n\n\n\n \u201cListening to your body is key,\u201d Strong says. \u201cThe goal is to find a level of intensity that is challenging yet sustainable. Muscle fatigue is normal. Keep pushing! Sharp pain is not. If you feel it, stop immediately.\u201d<\/p>\n\n\n\n She recommends not exceeding a 5 percent incline for at least the first four treadmill workouts for beginners, even if you are still able to speak effortlessly. Pushing yourself beyond that steepness too quickly may result in shin splints \u2013 micro tears in the muscles in your front lower legs.<\/p>\n\n\n\n \u201cIf you feel fine after four workouts at 5 percent incline, you can continue to increase from there,\u201d Strong says.<\/p>\n\n\n\n At the end of the program you selected, the machine will automatically switch to cool down mode. This will gradually slow your pace and reduce the incline for five minutes before coming to a complete stop. Now grab some water and pat yourself on the back, you completed this treadmill workout for beginners.<\/p>\n\n\n\n <\/p>\n\n\n\n More to continue your fitness journey for beginners:<\/strong><\/p>\n\n\n\n Beginner\u2019s Guide to Resistance Machines <\/b><\/a> <p>\u201cYou must learn to walk before you can run.\u201d That saying definitely holds true for beginners who are interested in incorporating the treadmill into their fitness routine. Try this quick treadmill workout for beginners to up your cardio game. \u201cRunning is one of the most popular cardiovascular activities we can do,\u201d says Cris Strong, a […]<\/p><\/p>\n","protected":false},"author":47,"featured_media":6243,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"Get comfortable on the machine and improve your cardiovascular health with this 40-minute workout.","footnotes":""},"categories":[3],"tags":[120,158,118,88,122,91,95,155,159],"class_list":["post-3141","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-build-muscle","tag-cardio-workouts","tag-guidance","tag-healthy-habits","tag-increase-strength","tag-indoor-workouts","tag-tips","tag-weight-loss","tag-working-out"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3141","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3141"}],"version-history":[{"count":13,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3141\/revisions"}],"predecessor-version":[{"id":10105,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3141\/revisions\/10105"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6243"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3141"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3141"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"treadmill](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--C1T2Bt3c--\/c_auto,g_auto,w_2048,h_1229\/v1\/2405e908\/treadmill-illo-v3-1.webp?_a=BAAAV6Bs\")
<\/figure>\n\n\n\n\n
The Treadmill Workout for Beginners<\/h2>\n\n\n\n
\nStep onto the treadmill and push the Quick Start button to begin walking. Warm up<\/a> for at least five minutes at a comfortable pace. Then change to these settings:<\/p>\n\n\n\n\n
\nBeginner Yoga Basics<\/b><\/a>
\nMeal Prep for Beginners<\/b><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"