Workouts

Treadmill Walking Workouts For Beginners

Treadmill Walking Workouts for Beginners

Marathon runners aren’t born; they’re made through hours of training. Everyone starts out as a beginner, and if you’re looking to start running, a walking plan is one of the best ways to prepare your muscles for your running plan. Sure you walk every day, but walking with a purpose works your body harder, which is why incorporating treadmill walking workouts may improve your overall fitness.

A lot of beginners tend to shy away from walking outside and opt for treadmills instead. Treadmills allow you to set and control a reasonable pace while you walk as fast or as slow as you want in the comfort of your own home. Even better, treadmills with an incline allow you to work your muscles more intensely at the same speed, so you can start running like a pro in no time.

We’ve created five fun, but challenging treadmill walking workouts for beginners to tackle on their home treadmill. Grab a towel and some water because this won’t be your typical walk in the park.

There are three columns for each workout. The time column lets you know how long you should be walking for that specific interval. The speed column tells you your base treadmill speed. Although, the numbers are .0 or .5, as you begin to feel stronger, increase the decimal place up 1 to 3 points. The active recovery at the end of each round is a way for your body to regain some energy without bringing your heart rate down too much. The third column tells you where your treadmill’s incline percentage should be.

Heart rate monitors used for exercise such as the wireless heart rate monitoring chest strap are not medical devices, and their accuracy may be affected by a number of factors. They are also not intended to diagnose, treat, cure, or prevent any disease.

Get ready to take walking to the next level!

Workout 1 – 18 Minutes Total

Complete 3 times.

     Time     Speed     Incline

1 min.      3.5          0%

1 min.      3.5          1%

1 min.      4.0          1%

1 min.      3.5          2% 

1 min.      4.0          4%

30 sec.      4.0          6%

30 sec.      3.0          0%

(Active Recovery)

Workout 2 – 18 Minutes Total

Complete 3 times.

 Time     Speed     Incline

1 min.      3.5          1%

1 min.      3.5          3%

1 min.      4.0          5%

1 min.      3.5          5% 

1 min.      4.0          3%

30 sec.      4.5          3%

30 sec.      3.0          1%

                        (Active Recovery)                     

Workout 3 – 18 Minutes Total

Complete 2 times.

     Time     Speed     Incline

1 min.      3.5          0%

1 min.      3.5          5%

1 min.      4.0          5%

  30 sec.      4.5          0% 

2 min.      3.0          5%

30 sec.      3.5          7%

30 sec.      3.5          9%

30 sec.      3.5         7%

30 sec.      3.5          5%

1 min.      4.0          5%

30 sec.      3.0          0%

(Active Recovery)

Workout 4 – 15 Minutes Total

Complete 3 times.

 Time     Speed     Incline

1 min.      3.5          0%

1 min.      4.0          5%

 30 sec.      3.5         10%

 1 min.      3.5          5% 

 30 sec.      4.0         10%

30 sec.      3.5          5%

30 sec.      3.5          0%

(Active Recovery)

Workout 5 – 4 Minutes Total

Complete 10 times performing the 1-minute walk only for the first round.

 Time     Speed     Incline

1 min.      3.5          0%

20 sec.      4.5          5%

 10 sec.      3.0         5%

(Active Recovery)

Make each of these treadmill walking workouts count by avoiding these common treadmill mistakes

DISCLAIMER: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Sources:

//mayoclinichealthsystem.org/hometown-health/speaking-of-health/walking-for-fitness
//www.nordictrack.com/incline-trainers 
//www.nordictrack.com/learn/8-treadmill-mistakes-you-should-stop-now/