Treadmill program for obese

This is a goal you will work up to. Your goal is to work up to minutes of brisk walking with an incline. The increased elevation makes you work harder without putting more stress on your feet and joints. Increasing your heart rate makes you burn more calories and conditions your heart to be healthier. Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it. When you first begin walking on your treadmill, hold on to the rails until you get acclimated and balanced.

As you increase speed, try not to hold onto the rails. For weight loss, high-intensity interval treadmill workouts are the way to go. First, warm-up for minutes, then increase speed or elevation for minutes, then go back to the lowest setting for minutes and alternate your elevation and speed back and forth as you go through your workout.

This burns more fat than an even speed. Choose an elevation that is going to make you work. Get your muscles warmed up at 1. Increase the intensity by raising elevation or speed. This will increase your heart rate which helps burn calories and fat. If jarring hurts, increase elevation for intensity. Then slow it down or lower the elevation for 1 minute, and back up for 5.

Once you have worked out for minutes, slow back down to your beginning settings for a minute cool down. This will definitely help you get your heart in shape and lose weight. Make sure you warm-up for minutes. Three mph on the treadmill is a jog, over 4 mph is running. 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 pounds, and some even have ratings higher than that upwards of pounds.

You can always build this up over time, and this will allow your body to get used to working out and burning calories. Try not to do too much on the first day, instead, spread out your workouts during the week i. Please also remember that none of this is actual medical advice. They are there to help you get healthy and feel good while doing it! 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.

Even complementing being a fitness fanatic when you are currently overweight and have never exercised before seems ridiculous but this is exactly what happens to the vast majority of people who actually stick to their goal of losing weight through exercise.

However, you should be aware that as you start this weight-loss and fitness journey this life-changing habit that can become addictive. When you start to feel and look fitter you tend to want more and as you get more positive results you realise you can get even more.

It becomes like a repetitive loop, but in a good way. The are three phases to getting into shape that apply to overweight people. The three stages are:. You will also find that moving from stage 1 to stage 2 takes a lot longer than moving from stage 2 to stage 3.

However, you must ensure your diet is right or all your hard work on the treadmill will count for nothing. You will also need access to a good treadmill with plenty of functionality like the FreeMotion or There is one key component that must be part your exercise routine and that no-one else can give you:. Almost every diet on the planet works if you stick to it. Fitness is the same — almost every fitness programs works if you work it.

You can lose every single bit of excess body fat that you are now carrying if you stick to the plan I lay out below. But you must be persistent and perform the exercises regularly. But you must persevere even when it appears you are not getting the results you think you should be getting. Do not be alarmed or dismayed if sometimes your weight loss stops even when you have been working hard.

Sometimes your weight may even increase due mostly to water retention and this can have a major negative impact on your attitude to exercise. You cannot change laws of physics.

If you burn more calories than you eat then you will lose weight regardless of what the scale says. One week I would lose 7 lbs and the next week I would lose 1 lb or nothing. Sometimes I appeared to have gained a 1 lb. I never let this worry me as I have always known that the scale does not truly reflect what is happening to fat in the body. Every body is unique and everyone responds to exercise differently though everyone can get the same end-results. As a beginner you should never try to follow an exercise program that has been designed for people who are already fit.

It is actually crucial that you do not follow this advice when you are overweight. Pushing your body to extremes when it has been used to doing nothing but resting and overeating can lead to injuries and it puts tremendous strain on your heart and other organs. Before you begin any exercise or weight loss program remind yourself that you are not in a race and losing weight safely and permanently is better than a quick short-term fix. You will notice that when you reach the intermediate stage it takes a much less time to reach the stage where you are totally fit and at your ideal weight than it did to get to intermediate stage.