Walking (Treadmill)

A machine-based cardiovascular exercise that improves aerobic fitness with adjustable speed and incline.

Instructions

1. To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run.
2. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
3. Start at a slow speed and gradually increase to your desired pace.
4. Maintain proper posture with shoulders back and core engaged.
5. Move at a moderate to fast pace, not a leisurely one.
6. Hold the handrails lightly only when necessary, such as when mounting or dismounting the machine.

Tips

• Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside.
• Walking doesn’t burn as many calories as running, but still provides great cardiovascular benefit.
• A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes.
• Maintain proper posture and avoid leaning excessively on the handrails.
• Incline settings can increase intensity and engage more glute and hamstring muscles.