By AARON DORKSEN – 3G Cardio Fitness Editor
There are many pitfalls that can derail someone’s workout goals. Lack of knowledge, resources or motivation can all stop a person before they even really get going.
Here are three tips to get your treadmill workouts started strong and, just as important, continue for the long haul.
If you have not exercised in the past, or it’s been a long time, start slow on the treadmill.
- For beginners it’s recommended to walk for about 10 minutes and then stop.
- For people with intermediate fitness, levels step it up to a 15-20 minute walk.
- For advanced fitness enthusiasts, walk and-or run for 20-30 minutes or more.
Consult a doctor or certified trainer before starting a new workout program.
These times are not set in stone because if a person walks at a very slow pace they could presumably go for a longer amount of time. However, assuming that you are walking at a pace of 2.5 mph or faster the times should be pretty accurate.
You should be able to carry on a conversation at any time during your workout.
Add time to your walking or running period each time.
Once you feel comfortable on the treadmill and have a decent amount of stamina, try to walk or run for longer time periods. Try interval training and setting the treadmill on a variety of inclines to make workouts more demanding and also more fun.
“Walking on an incline increases intensity, burns more calories, and tones your buttocks and hamstrings,” says Shirley Archer, author of “The Walking Deck: 50 Ways to Walk Yourself Healthy” published by Chronicle Books. Plus, a treadmill is easier on your knees and feet than concrete or asphalt.
PICK THE RIGHT TREADMILLFull Comparison Chart
Make sure to get a treadmill that fits your needs and budgets. A marathon runner is obviously going to need a sturdier treadmill than someone who only walks.
The 3G Cardio Company has treadmills to fit every workout and space need, starting with the 3G Cardio Elite Runner Treadmill ($3,399) and continuing with the 3G Cardio Pro Runner Treadmill ($1,899), 3G Cardio 80i Fold Flat Treadmill ($1,799) and 3G Cardio Lite Runner Treadmill ($999).
I’ve tested most major brands on the market and no one combines quality and value quite like 3G Cardio. And, what I like most is that the Phoenix, Ariz., based company has a treadmill to fit all home gym and budget needs.
3G Cardio has a health club quality treadmill at a home gym price in the 3G Cardio Elite Runner Treadmill. The 3G Cardio Pro Runner Treadmill is arguably the best fold-up treadmill on the market.
If you want to conserve space and save money, the power and stability of the 3G Cardio Fold Flat Treadmill and 3G Cardio Lite Runner are unmatched.
The designers at 3G Cardio build their treadmills the way most people would: They provide everything you need, and nothing you don’t.
The emphasis is on superior function of the treadmill, not on fancy electronic “extras” that drive up the price even though you can add them yourself for a lot less cost by hooking up an iPad or smart phone.
Some of the reasons people commonly cite for not following a workout program include lack of time, boredom, injuries and self-confidence.
These are just excuses – use practical strategies to overcome these types of barriers.
If you don’t have 30 minutes to do a full workout, then break up your walking during the course of the day.
Shorter bursts of exercise, like breaking your walking up into 10-minute segments a few times a day, is better than nothing. Strive to exercise for 30 minutes in a row several times a week if possible.
If your time is limited for exercise, try to get up earlier each to make time for walking or running.
Try to make plans with friends or family that involves exercising. For example, instead of sitting around watching movies or playing cards, organize an outing to walk in a park or go swimming.
Don’t get down on yourself if you miss a workout or two, or have a bad one.
Just get back onto the treadmill at the next opportunity and come back strong.
Remember, input equals output. Without exercising, you won’t have a lot of energy to workout.
Hop onto a 3G Cardio treadmill and break the cycle!
NOTE: Consult a doctor or certified fitness trainer before starting any new workout program to determine if it’s right for your needs. This is especially true if you (or your family) have a history of high blood pressure or heart disease. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.