Weight Loss Treadmill Programs for Beginners – with Charts

Here are some weight loss treadmill programs designed totally for the beginner.

Warning: Please check with your doctor before starting an exercise program. There are some cases to where this can cause dangerous effects to your health and even result in serious injury or death. In fact, before starting these programs, we suggest that you actually bring your doctor a printout of the chart, and let him or her approve it.

Weight loss and treadmill programs – where to begin

Just how hard a beginner should push themselves depends on many factors, but in this article we will break things down to three levels and of basic fitness and a few different age groups.

Programs are designed to be 12 weeks, which is a pretty good place to start as it takes that long to see any meaningful results.

Unfortunately, it takes that long to lose weight with exercise, which is why so many people get impatient and quit. There is no instant gratification with exercise.

treadmill plans and charts for beginnersKnowing this, we recommend that you go into it with a long term attitude.

If you are attempting a program that seems to difficult, go back to week one and repeat the process until you are comfortable.

If you are working out and you feel lightheaded, nauseous, short of breath, or otherwise poorly, stop working out. If you feel fatigued and uncomfortable go to 2.0 MPG with 0 incline and finish your “time”, if you feel up to it.

You should try to work out at least 3 times per week, but no more than 5 times per week. All workout programs should include a 5 minute cool down.

Level one – more than 50 pounds overweight – low activity

Assuming you are under age 50, until you can get to where you are less than 50 pounds overweight, our goal is to get you walking slowly for 40 minutes plus a 5 minute cool down.

The benefits of reaching this new goal will be so awesome it cannot be described. I’m excited for you. Please leave a comment if this has helped you.

If you wish to continue past that goal please check with your doctor.

 

If you are over 50 years old and you are more than 50 pounds overweight, out goal is to get you walking 2.0 MPH for 30 minutes. If you wish to continue past that goal, that should be OK, but check with your doctor.

 

Level two – 20 to 50 pounds overweight – low activity

If you are below 50 years old and you are between 20 and 50 pounds overweight, our goal is to get you walking 2.8 MPH for 40 minutes with zero incline. If you wish to continue past that goal, that should be OK, but check with your doctor.

 

If you are over 50 and you are 20 to 50 pounds overweight, consider a goal of 35 minutes at 2.5 MPH.

 

You can find our simple guide to losing weight for beginners here.

For our full guide on treadmill workouts for weight loss, click here.

Please share with us if you have found success.

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