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Beginner’s Guide to Effective Treadmill Workout

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A treadmill workout is an excellent way to maintain cardiovascular health and fitness. It can also boost your overall metabolic rate and helps you lose weight.

But as a beginner or newbie, it’s not recommended to put too much pressure on yourself during a workout and end up getting injured. Instead, it’s advisable to go slow and do the basics before increasing your intensity.

Recently, the 12-3-30 treadmill workout has become quite popular for its fitness benefits, especially if you are just starting. All you have to do is configure your treadmill setting to an incline of 12 and modify the speed to 4.80 kilometres (3 miles) per hour. Then you should walk for at least half an hour or 30 minutes and do it for at least 20 days for maximum benefits. 

Getting started with a treadmill workout

If you are starting your treadmill workout session for the first time in your life or after a brief hiatus, consult your doctor. You need to watch out for any pre-existing medical conditions. Also, you shouldn’t skip any medication before you indulge in a workout session.

People with a chronic disease should stay cautious as a heavy workout session can increase blood pressure and may lead to uneasiness and palpitation in them. A walking pad may be useful.

Similarly, people with joint aches or spinal problems must carefully perform their workout moves.

Though walking on a treadmill is safe, still taking a second opinion from a physio or instructor is essential. Every time you turn on your treadmill, ensure the settings are appropriate. 

Essential tips to follow before a treadmill workout

Use the right treadmill

If you have been suffering from a joint problem or debilitating muscular pain, opt for a treadmill that comes with soft deck cushions. However, there is no one-size-fits-all device that suits the needs of all individuals.

Go for a treadmill that suits your body weight and type. It is equally important to buy appropriate apparel and footwear for an effective workout session. 

Focus on your knees

The probability of hurting your knees is always present whenever you go to work out. That’s why you should start slow and set your incline to as low as 3% to avoid potential injuries. In addition, the low incline can ease the pressure off your knees.

It distributes the pressure from the knees to the glutes and hamstrings, which can improve the flow of blood throughout the body while taking care of your cardiovascular health. 

Getting prepared and starting it slow

As a beginner, you should take it slow. You need not start working out immediately in the morning after you wake up. You need to warm up first. A mild walk on the treadmill can be ideal.

You should stretch your arms and legs first and then walk slowly on the treadmill for a few minutes before increasing the device’s speed.

Know essential features and functions

A treadmill comes with plenty of features and functions. But first, you must understand the console’s essential features, functions, and settings. A user also needs to know the exact location of the start and stop buttons.

You should know how to increase or decrease speed and incline when the machine is active. Your fitness trainer can guide you more depending on your overall health needs and fitness goals.

Don’t Overdo It

You need not overdo anything. Ideally, you should exercise or walk on the treadmill as long as you don’t feel exhausted.

For the first few days, try a 10–20 minutes treadmill workout routine. After that, you can try working out for at least 30–45 minutes, depending on your endurance level.   

Be consistent

When it comes to workouts, consistency is the key. But, unfortunately, you won’t get enough health benefits even if you work out for at least an hour per day, for a few days only.

On the contrary, even a 30-minute workout regime on a treadmill can do wonders for your health if you continue it for three to four months without a break. So don’t skip a workout routine, but at the same time, don’t put too much pressure on your body.


Working out on a treadmill can help you stay fit and fine while helping you maintain a healthy weight.

A single workout session on a treadmill for at least 20–30 minutes can keep you fit for the next 24 hours. Thus, when you start working out on your treadmill, you should focus more on consistency than increasing the duration of your session.

Ellen Diamond, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.

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