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One good way to keep yourself healthy and fit is to get into a regular exercise routine even in your home. Due to busy schedules, lots of people have chosen to build their own home gyms.
Investing on a treadmill has proven to be advantageous to lots of health-conscious people because it helps build stamina and lose those unwanted pounds. Treadmills are also easy to use and manage. One might ask: how long should I run on the treadmill? This article will provide tips on proper treadmill usage.
Benefits of Having Your Own Treadmill
One of the ways to good health is regular exercise. Walking regularly is, in fact, sufficient enough and it is a slightly intense, low impact exercise that fits almost everyone. Adults must acquire around 150 minutes of slightly intense walking exercise on a treadmill every week to be fit and healthy.
However, before embarking on any fitness regimen, you have to first talk this one over with your medical practitioner especially if you have had health problems. These are the benefits of using a treadmill.
- Gain muscle strength
Walking can help you gain strength in your muscles since whenever you walk, the muscles will try to work harder than being in an idle state. This leads to building muscle mass and strength. Aging can make doing everyday tasks complicated and accomplish said tasks; you have to strengthen your muscles so it can completely support your body.
- Lose weight
Walking is capable of burning calories and boosting your metabolism. This will help individuals lose weight and maintain it. The number of calories one burns will be based on the intensity, duration, the pace of their walking and the person’s weight. Challenge yourself even more by trying out a different regimen or walk a variety of routes to burn calories further.
- Strengthen bones
With age, bone strength reduces and this can lead to osteoporosis. Walking can, in fact, put pressure on your bones but if you do lots of walking, the bones will respond to this by making itself stronger to curb the risks of osteoporosis.
- Keep away diseases
High cholesterol levels and high blood pressure are known to be factors that boost the risk for lots of illnesses and conditions like stroke, heart disease down to type 2 diabetes. Walking also helps reduce blood pressure and cholesterol levels thus it minimizes the risks for such factors. Frequent walks on a treadmill will help you with this.
- For easing stress
Walking has been proven to be kind to individuals’ mental health. Frequent exercise can enhance a person’s thinking and mood by minimizing the dangers of depression. Walking can also help improve your sleeping patterns.
How Long Should You Run?
A treadmill is a sound investment since it will still allow you to do your runs even if the weather outside is not in your favor. Running on a treadmill is an effective substitute for running out of doors.
There are lots of models these days that provide runners with high-tech features and media entertainment aspects which will make daily running exercises on the unit easier. Many are asking how long people should run on a treadmill? The answer is this: the time one must allot on a treadmill will be based on their fitness objectives.
- For weight loss
If combined with strength training and a healthier meal plan, using a treadmill for daily runs can help individuals reach their target weight and maintain it. For beginners, they can start running at a comfortable, slow pace for 15 minutes, three times a week. Increase the amount of time bit by bit to 30 minutes, four times a week to maintain a clean weight.
- Enhance fitness
In case you want improvements on your fitness level, you have to do exercise at a rate of moderate to dynamic intensity. Focus on how long you run on a treadmill and how intensely you are running.
Each week, try running for 150 minutes at a moderate intensity or 75 minutes every week at the dynamic intensity. Make use of a heart rate monitor so you can evaluate your intensity rate better. As the level of fitness enhances, merge moderate and dynamic treadmill runs through the week.
- Training for short competitions
In case you are training for a flat 5K competition, you must first find a finish-time goal. If you run at 9 minutes per mile, a reasonable goal for a 5K race would be 27 minutes.
Over the course of the weeks leading to the competition, try running 2½ or 5 miles for each training session at rates moderately slower, moderately faster and straight at your objective pace based on the training objectives for the session. This means you have to run for 23-50 minutes on a treadmill.
- Training for longer, bumpy competitions
For long-distance running, you have to also run for an extended period on the treadmill. If you assume to finish a half-marathon within an hour and 30 minutes, you can prepare by running this amount of time weeks before the competition.
If in case the route for the race is bumpy or hilly, provide a rate of incline to the treadmill. Shifting uphill might offer minutes to the treadmill training time, but this will lead to gaining strength and speed.
Hence if you have plans to purchase fitness equipment like the treadmill, it is essential that you must first know the number of kinds and brands being sold in the market today. Learning the benefits and amount of time you must spend on the equipment is also key in an excellent treadmill purchase.
We have discussed how long should you run on a treadmill and offered treadmill exercise tips in this article, so hopefully, you have gained some knowledge about the device, too, to make well-informed buying decisions.