Treadmill Exercises – Beginner Training Plan

Why is it worth exercising on a treadmill?

The treadmill is one of the most popular fitness equipment in the world. Treadmill training allows you to improve your body's performance, burn calories and strengthen your leg muscles. It is an ideal way to be physically active regardless of the weather.

Importantly, the treadmill gives you full control over the pace and incline, so everyone, regardless of their level of advancement, can adjust their workout to their abilities.

How to Get Started: A Beginner's Treadmill Workout Plan

If you’re just starting out, the most important thing is to take it easy. Here’s a sample plan you can use:

• 1. Warm-up (5–10 minutes)
  Start by walking at a moderate pace (4–5 km/h). This will help prepare your muscles and joints for greater exertion.
• 2. Main training (20–25 minutes)
  Alternate between: 1 minute of light running (7–8 km/h), then 2 minutes of brisk walking (5 km/h). Repeat the entire cycle several times.
• 3. Cooling (5 minutes)
  Finish your workout with easy walking (3–4 km/h) to gradually lower your heart rate and relax your muscles.

To start with, 2–3 such sessions per week will be enough. Over time, you can increase the time spent running and decrease the time spent walking.

The most common mistakes when training on a treadmill

To ensure your training is safe and effective, there are a few things to consider:

• No warm-up
  Jumping straight into a fast pace can lead to injury. Take a few minutes to walk gently at the beginning.
• Too fast pace
  Don't try to run like a pro right away. Building fitness takes time.
• Holding on to the railing
  Holding the handrail disrupts your natural posture. Try to run or walk freely.
• Irregularity
  Better results are achieved with shorter but systematic training sessions than with sporadic intense sessions.

Summary

A treadmill is a really convenient solution if you want to start moving more. It allows you to train when you have time – regardless of the weather. If you are just starting out, take your time. The most important thing is to make training a habit, and the pace and distance will increase over time.

If you are looking for the right equipment to start with, check out our offer of electric treadmills at bieznie.pl . If you have any questions, we will be happy to help you choose the best model!