Have you got a manual treadmill sitting in your living room, gathering dust and doubling as a clothes hanger?
Or maybe you’re about to purchase one, and are worried about the above happening to you?
Either way, a manual treadmill holds the key to unlocking your fitness goals and shedding those extra pounds! Let’s dive into how to use one for maximum weight loss. Let's start with the basics. Manual treadmills unlike their electric counterparts, are powered by your own two feet. Yep, you heard that right – you're the engine here.
This means no fancy buttons, no complicated settings, just good old-fashioned human-power. In fact, one of the coolest things about manual treadmills is that they offer a more challenging workout compared to their motorized siblings.
This is partly why running on a curved manual treadmill is so popular; it requires a 37% greater oxygen uptake and 22% higher heart rate compared to running on a track or a motorized treadmill at the same velocity<1>.
Translation: whether you prefer walking or jogging, your heart (and your waistline) will thank you.Now that we've established why manual treadmills are awesome, let's talk about how to use them to blast away those stubborn pounds.
Here are three killer ways to incorporate your manual treadmill into your weight loss journey:
1. Accumulate 10,000 Steps per Day
You've probably heard the recommendation to hit 10,000 steps a day for optimal health. Well, your manual treadmill can help you knock out those steps without ever having to set foot outside.
Break it up throughout the day or go for one epic session – the choice is yours.
Sample Workout:
- Walk 1,000 steps in 10 minutes.
- Repeat 10 times throughout the day, or all at once if you're feeling ambitious.
- Cool down with a leisurely stroll and some well-deserved stretches.
2. Low Intensity Steady State
Low intensity steady state (LISS) cardio is a fantastic way to torch calories without putting too much stress on your joints. And guess what? Your manual treadmill is the perfect tool for the job. Just hop on, set a comfortable pace, and let the fat burning begin.
Sample Workout:
- Start with a 5-minute warm-up.
- Set your treadmill to a moderate incline and a speed that allows you to maintain a conversation.
- Aim for 20-60 minutes of uninterrupted walking or light jogging.
- Finish with a 5-minute cooldown to bring your heart rate back down.
3. High Intensity Interval Training (HIIT)
If you're short on time but still want to torch some serious calories, HIIT is where it's at. Alternating between short bursts of high intensity effort and brief recovery periods, HIIT is a surefire way to rev up your metabolism and melt away fat.
Sample Workout:
- Warm up with a 5-minute brisk walk or jog.
- Sprint at maximum effort for 30 seconds.
- Recover with a 1-minute walk or light jog.
- Repeat for a total of 10 rounds.
- Cool down with a 5-minute walk and some gentle stretching.
And there you have it – three killer ways to use your manual treadmill to crush your weight loss goals! Whether you're aiming for 10,000 steps a day, getting in some LISS cardio, or busting out a HIIT session, your manual treadmill has got your back.
So what are you waiting for? Lace up those sneakers, crank up the tunes, and get ready to sweat your way to a healthier, happier you. Your waistline will thank you later!
