How to Lose 20 lbs Weight Using Treadmill Walking in 2 Months?

As easy as it sounds, the treadmill can be tricky to get the hang of. Rain, excess cold, or excess heat can interrupt a plan to run outside. A treadmill is an excellent tool for weight loss if you use it right because you don’t have to worry about the weather being an issue.

The first time I used a treadmill, I felt awkward and couldn’t find a pace that suited me. It seemed that I was either running too fast or not fast enough. This article will tell you how to use a treadmill and not just use it but be able to drop consistent weight while using it.

So, how do you use a treadmill the right way? How can you use it to lose as much as 20 pounds? Keep reading to find out.

How to Lose Weight on a Treadmill?

What You Will Need

To use a treadmill safely and correctly, you will need a short list of supplies below:

• A treadmill
• Comfortable, tighter-fitting clothes
• Thicker socks to fight blisters
• Good running shoes: Your shoes should support your arches and cushion for comfort. Your toes shouldn’t feel cramped. This isn’t just for convenience but also for injury prevention. Wrong shoes can be the reason for sprains, bruises, blisters, and much more.
• Bottle of water to stay hydrated during your workout

Step 1: Warm Up And Dynamic Stretching

Before you start any exercise, you should always warm up your body to avoid pulled muscles or aches and pains when you are done. This is usually a light walk that progressively gets faster for about 5 minutes.

You will begin to feel when your body is warming, and your breath is starting to get more rhythmic. When you feel good and warm, you can do light dynamic stretching like arm swings, toe touches, and torso twists. It may take longer for some than for others.

Step 2: Make Sure The Emergency Key Is In Place

All treadmills come with an emergency cut-off key connecting to the treadmill and your person. Hopefully, this never happens to you, but it does happen; if you fall when you use the treadmill, the key will come out of it and automatically shut off.

This is a great safety feature that should always be used. Some are magnetic other plastic keys that plug into a slot somewhere on the treadmill. If you don’t know where the safety key is, check your manual or if you are at the gym, it should be hanging from the console.

Step 3: Familiarize Yourself With Your Treadmill Features

Before you start a long workout, you will want to ensure you know all the great features of your treadmill. This will not only allow your activity to be more comfortable and possibly more entertaining, but it will also ensure that you know how to change the settings mid-workout if you need to.

The treadmill has a control console on the front top. All models have different types and settings, so it’s important to check yours and try some buttons to see the effects.

Most treadmills are equipped with a QuickStart button that makes the treadmill start at the lowest setting. It would help if you always used this key when beginning. Find it on your treadmill. You also need to find the speed setting and incline to set. Both should have a button to increase and a separate button to decrease the environment.

Many treadmills have programmed workouts that will adjust automatically while you work out. If you are starting, it’s best to stick with manually changing these settings.

Technological features can make your workout go by faster and be more fun. For example, some treadmills have ports for your mp3 player or smartphone with built-in speakers that allow you to play your most motivating workout playlist. Other features include connecting through Bluetooth to sync your workout with fitness apps like MyFitnessPal and MapMyFitness. This will enable you to track your calories burned and progress.

Step 4: Familiarize Yourself With The Handrail

It’s essential to know and feel comfortable grabbing your handles when you need to stabilize yourself, but you should also remember that you shouldn’t be holding the handles the entire time during your workout.

Some handles will have a built-in heart rate monitor, which helps ensure you hit your desired heart rate during your workout and tells you when to step it up or slow down. The image below shows you what these look like.

During your workout, you should start to swing your arms in tune with your strides. This will cause an imbalance in your strong positioning, and your back will begin to hurt. This will not only help you to keep your balance but also burn more calories during your workout.

Step 5: Use Good Running Posture

Your correct running posture will make your run easier on your effort and your body. Running with a bad attitude can cause injury.

Keep your gaze looking straight ahead and not down. This keeps your neck and spine aligned. Also, ensure that your ears aren’t further up than your shoulders. Sometimes we can tend to lean forward with just our head.

As you step forward, your core should be tight, elongated, and slightly twisting. Your shoulders shouldn’t be hunched but open and slightly back. Your arms should be at a 90-degree angle. Your hands should be relaxed, not in a fist.

You want to lean slightly forward as you run by hinging at the hips. As you step, your knee should line up with your toes. When your foot hits the ground, your entire leg should be in the most alignment possible to share the shock absorption, and you should be running the field with the ball of your foot, not your heel.

When you are on an incline, your hips should be even more forward, and your arms and legs should be pumping more.

Step 6: Quick Start (finally!)

Alright, now that you’ve got all that down, it’s time to begin to run on your treadmill finally. When you step on the treadmill, ensure that your feet are near the front of the running area within arm’s reach of the handles. This is a safe running area.

Turn on the treadmill and make sure your safety key is still secure. Push the Quick Start button and walk along with the movement of the running area. In about 10 seconds, adjust your speed setting to about 4 (15 min mile) and keep this speed for about 5 minutes.

Pick up speed to 5 for four more minutes and then increase again to 6 for 2 minutes. Reduce rate back to 5 for 4 minutes, then increase to 7 for 2 minutes. Reduce to 5 for four more minutes, then back to 6 for 2 minutes. One more time, back to 5 for four minutes, then again at 7 for 2 minutes.

Finish the run at four and keep that speed for 3 minutes. Then reduce to 3 for 2 minutes, and walk for 2 minutes. You should feel pleasant and cooled down at this point, your heart rate should be slowing, and you should be catching your breath.

Doing intervals helps keep your heart rate high enough to burn fat, but it is more comfortable than maintaining a high speed during the entire workout. This allows you to lose weight consistently and see pounds drop like butter, as much as 20 pounds in 2 months!

Step 7: Stretch

Turn the treadmill off and remove your safety key from your clothing. Cool down your workout by stretching your muscles. The tightest muscles at this point will be your calves. Stretch them out by sitting on the floor with your feet in front of you, legs straight. Grab your toes (or stretch as close to them as you can with your torso).

Finish off by stretching the rest of your body, focusing on parts that feel tight.

You can repeat this workout as many times as you want. This helps you to continue to lose weight and see a difference in your physical fitness. When it gets more comfortable for you, it’s time to make you’re run more challenging.

Did you enjoy this article on how to use a treadmill to lose weight? Do you have any questions or comments? Feel free to leave them. If you know anyone who could benefit from learning how to use a treadmill, feel free to share this article with them.

[Video] How to use the treadmill for beginners

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