20 Minute Treadmill Workout For Beginners – Start Calories Burned Exercise In 2024

20 Minute Treadmill Workout For Beginners

Do you want to reduce your weight or the fat on your belly? Exercise is the best way to keep you fit and fine. You do not have much time to go to the gym, so it is a big challenge for you to exercise daily. Why do you not go with an easy option, bring a treadmill at home, enjoy an indoor treadmill exercise, and achieve your goals?

You will find it nice and effective to reduce your overall body fats. Only a 20 minute treadmill workout for beginners can bring awesome results for you. But it is also necessary to perform your activities properly to reduce fat and get in shape.

Best 20 minute treadmill workout for beginners

No need to be worried even if you are a beginner; it is pretty easy to work out on the treadmill to get your desired goals. I will teach you about the best 20 minute treadmill workout for beginners. Let’s discuss simple ways to practice to make a 20 minute treadmill workout effective and fruitful.

Our 20 minute HIIT treadmill workout for fat loss includes three major workout intervals and a final cool-down interval. Each interval included in the exercise will be more challenging to make your exercise effective. I have tried to make it simpler and effective to bring effective results.

First Interval Set

Before starting your workout, make sure you have applied an emergency clip. It will keep you comfortable and safe in case of any untoward situation. You can clip it on the lowers of your pants or below the belt. Let’s start the first interval workout.

First Step

The first step is about warming up to make your body ready for a workout. You can do a warm-up walk at a speed of 2.0 or 2.5.  Your warm-up activity includes a 3 minutes continuous walk on the treadmill.

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If you want to make your warm-up walk a little challenging, then walk at a speed of 2.0 for 90 seconds and after 90 seconds without a break, set your speed at 2.5 and keep it continuing for another 90 seconds.

All the games that we deal with in this calories burned exercise on the treadmill are with speed. You can increase the speed to make your workout more challenging and tough. If you see you can continue, you can also enhance sometimes but do not go too fast as a beginner.

Once the warm-up walk has been completed, reduce the speed up to 2.0 and walk for 30 seconds. It is rest or recovery time; you can also lower down the speed to 1.5. Set the speed at a level where you feel comfortable for recovery. During your recovery time, take deep breaths to make you calm.

Second step

Once you have completed the recovery time, without any break, shift the speed at 3.0, and it is your first interval start. Do walk on the treadmill for 30 seconds at the same pace at a speed of 3.0. when you are going closer to the completion of time in the last 5 seconds, start controlling your speed.

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After 30 seconds, slow down your pace, but do not stop and shift the treadmill speed back down to 2.0 and walk for 30 seconds at that speed. It is your recovery time.

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Third Step

Now it’s time to move toward the next step of the first interval; after completing 30 seconds for recovery, shift treadmill speed at 3.5 to make your workout the best 20 minute treadmill workout to lose weight. You should keep holding the treadmill handles for a safe workout; it will also help you perform your activity safely and get balance. But you can also leave the handles if you are easy to walk.

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When you release treadmill handles, you will provide an opportunity for your arms to swing. It will help you strengthen your arms muscles and also help to reduce fats from the upper body.

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You have completed your 30 seconds walk at a speed of 3.0, with no shift back down the speed at 2.0 for the recovery period. Do walk on the treadmill for another 30 seconds at speed 2.0.

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Fourth Step

The last step of the first interval is to make your workout challenging and to increase the speed up to 4.0. When you complete your 30 minutes recovery walk, shift the speed to 4.0 and do a 30 seconds walk on the treadmill.

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Keep your breath smoother without interrupting; keep your posture stretched and in a good position. Maintain your legs and core muscles stretched. 

After 30 seconds, shift back down to speed 2.0 and walk for one minute at speed 2.0 to recovery. You can also increase further 30 seconds for recovery if you feel uncomfortable. 

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Tips for First interval set

  • While practicing on the treadmill, you can increase or decrease speed according to your comfort level.  But following a gradual increase and decrease of speed between 2.0 to 4.0 with recovery time, it could be one of the best treadmill workouts to lose weight for beginners
  • If you want to add stress to your workout, then it is good to increase the time of each step but never decrease the recovery time; it will help you perform the workout easily.

Second Interval Set

The second interval is more challenging than the first one; start for the second interval set without any break between the recovery period and second interval to keep your 20 minutes workout continuing.

First step

Start your second interval by setting treadmill speed at 3.0 miles per hour and do a smooth walk for one minute on the treadmill. While walking, take deep breaths to keep yourself calm. 

During your walk, try to make a good posture, first find your form and then ensure consistency in your rhythm. Keep your cores tight; upper body relaxed and upright in a good posture.

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On completion of your one minute, set back down the speed at 2.0 and do a smooth walk for 30 seconds, and it is recovery time.

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Second Step

Next, you need to set the treadmill speed at 3.5 MPH and practice it for one minute on the best treadmill for walking to burn calories and lose weight. If you feel a little uncomfortable at this high speed, then hold the handrails for your safety and walk on the treadmill.

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Keep your flow consistent to make it a cardio exercise; you can leave the handrails, but only if comfortable once your one minute completes; quickly put back down treadmill speed at 2.0 MPH and walk for 30 seconds during the recovery period.

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Third Step

Now set treadmill speed at 4.0 MPH and practice for one minute. I recommend you keep handrails held for your safety at a speed of 4.0 in the beginning stage. But if you are confident and comfortable, then you can leave your hands.

Practicing at 4.0 MPH could be the best HIIT treadmill workout for fat loss. But again, keep your flow consistent and also maintain your breath and posture at a good level.

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Put back down the speed at 2.0 MPH on completing a one-minute treadmill walk at 4.0 and do a slow walk for one minute. You can also increase the time by 20 to 30 seconds if you feel uncomfortable. During the recovery time, walk, take a deep breath, keep your body relaxed to calm and cool down.

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Helpful Tips for a second interval set

Some people try to make their workout more challenging and increase speed and time. But I will recommend you not increase time or speed, because beginners above speed and time durations are enough for good practice at the very start.

Third Interval Set

Be ready for the last interval set of our 20 minute treadmill workout for the beginners’ lesson. We will increase the time by 30 more seconds to make the last interval set challenging and fruitful. Let’s start your workout.

First Step

Start your third interval set by setting the speed of 3.0 MPH and practice for one minute and thirty seconds. It could be challenging, and you may feel uncomfortable after a one-minute walk. But it is a very beneficial calories burned exercise.

It will not just benefit you in maintaining fitness but also be very helpful for your heart health and balance your blood flow. Maintain a pace between your steps and breathe to make it easier. Do not forget to hold the handrails if you feel fear.

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Now quickly set back down the speed at 2.0 MPH and do a slow walk for 30 seconds. Also, maintain your breath and try to take a deep and slow breath to make yourself calm.

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Second step

Set your treadmill speed at 3.5 MPH and practice for 90 seconds. It could be a more challenging task for you at such a high speed for a 90-second continuous walk. But you can balance it by giving more swing to your arms; it will help you maintain your body balance with your steps.

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After that, set back down treadmill speed at 2.0 MPH and practice a slow walk for 30 seconds to recover your breath.

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Third Step

The last step of that interval is the most challenging duration for you to walk on the treadmill. You will need to set your treadmill speed at 4.00 MPH and practice for 90 seconds. It could be a much-tensed workout, so be consistent and patient during those 90 seconds.

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At such a high speed, it could be tough for you to maintain balance and speed. So keep your posture good, keep your focus on your steps and breathe. A good match of steps and breath will help you maintain a good balance and stay strong on the treadmill. It would be helpful to keep yourself pushing forward.

Once you have done your 90 seconds job, put back down the speed at 2.0 MPH. Just cool down; you have done your job well. Keep your walk for one minute more to get your breath back in normal rhythm, and then stop your treadmill. You have done a nice treadmill exercise in just 20 minutes.

Helpful Tips for Third interval set

The third interval is more challenging and tough, so it could be hard for you to maintain your balance. So keep the focus on your breath, arms, and steps movement and find a good place to ensure a good workout.

Frequently Asked Questions: 20 minute treadmill workout for beginners

 Following are the top selected questions related to 20 minute treadmill workout for beginners. Let’s reveal the possible answers. 

Question No 1: How to lose weight on a treadmill in a month?

Read: how to lose weight on a treadmill in a month

Answer: A simple walk on a treadmill could benefit you and can help you to lose weight. You would need to set a proper workout schedule and then will need to maintain your pace. 

Only a consistent workout on the treadmill could decrease your weight up to 5 to 8 pounds in a month. But it depends on some other factors such as your diet and the amount in your body.

Question No 2: How many calories are burned on the treadmill for a 30 minutes workout?

Answer: Treadmill walk or running could be very effective for you. A consistent 30 minutes treadmill workout can burn 240 calories. But it depends on factors such as your weight, workout tension, sex, and age.

Question No 3: What is a good workout for the beginner on a treadmill?

Answer: For beginners, a fast walking workout for 15 to 20 minutes is enough. Speed of the treadmill should not increase more than 4.0 MPH.

Question No 4: How to use the treadmill to lose belly fat?

Answer: Treadmill workout could be an effective workout for your overall body fats loss. With consistent treadmill jogging, you can easily lose belly fat. For effective and quick results, you can set the following jogging sets.

Ø  2 Minutes jogging at a speed of 4.0 MPH

Ø  3 Minutes jogging at a speed of 8.0 MPH

Ø  2 minutes jogging at a speed of 10.0 MPH

Ø  2-minute jogging at a speed of 4.0 MPH

You can also reduce time or speed to make your workout possible and easier for you in the beginning.

Question No 5: What is good running or walking on the treadmill for the beginner?

Answer: When it comes to using the treadmill for exercise for any purpose. It could be tough for you to jump on running directly. So make your task easier and start with a walking schedule. Your easy walking workout at a speed of 4.0 MPH could be very effective for you.

Conclusion

Treadmill is efficient and good equipment for those who could not go outside for a workout or in gyms. Workout at the treadmill is also easier and effective to lose belly fat and overall body fat and keep you fit and fine. Exercise on the treadmill could be very effective if you maintain consistency and proper diet level.You have plenty of choices to practice on a treadmill. We have also provided you with an easy 20 minute treadmill workout for beginners’ methods that are simple to perform and effective.

Top 11 Best Treadmill for Senior Walking to Stay Fit Forever: [A-To-Z Buyer’s Guide] – Keep Fit Health

best treadmill for walking seniors

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A recent study on 1002 adults shows, walking daily for 30 to 45 minutes, 5 days a week, had 43% fewer sick days.

So, if you want to stay healthy even in your old days, there’s no alternative to walking. In today’s world, it’s tough to find a place where you can walk properly. Besides, most seniors are not comfortable going to the gym.

In this situation, a treadmill can be your best solution. It enables you to take a walk with comfort inside your home.

But finding the best treadmill for senior walking can be challenging as there are tons of options available. 

So, we’ve done in-depth research and narrowed down the list to 11. Here we’ve reviewed the 11 best treadmills for walking for seniors with some tips to help you choose the best one.

Let’s begin.

Advantages of Using Treadmill

Treadmills come up with many cardiorespiratory health benefits, especially for seniors. That’s because they’re susceptible to greater health risks than younger people.

As a senior person, you’ll enjoy a lot of advantages of using a treadmill, including:

Top 4 significant benefits of using treadmill for walking:

1. Improvement of your heart health:

One of the biggest health benefits of walking on a treadmill is an improvement of your heart health. 

A study found that walking at least 30 minutes a day, five days a week, can reduce the risk of having coronary heart disease by 19%.

2. Lose weight effectively:

Senior people with obesity are more likely to have serious health problems. Such problems include diabetes, stroke, heart problems, and even different types of cancers. 

25 studies with over two million people showed that obesity can increase the risk of stroke by 64%

Walking on a treadmill daily can help you lose weight effectively.

3. Protect your joints to a greater extent:

As you get older, the joints of your knees and hips get weaker. This can cause severe pain and make you less productive. 

Heavy exercise in this situation will increase the problem only. But light exercise like walking on a treadmill can help protect your joints to a greater extent.

4. Beneficial for mental health:

Walking is also beneficial for mental health. Many studies show that walking can help you reduce depression, anxiety, and bad mood. You may have a 30 minutes of quick walk or divide it into three sessions daily.

In a nutshell, treadmills are one of the best options to keep fit health for seniors.

Treadmill for Seniors – Difference from Others:

Most people don’t know that treadmills for senior walking are different from any other usual treadmills. Such treadmills are made with keeping in mind the safety of the seniors.

Generally, these treadmills have high-quality cushioning. It helps elders to walk without putting pressure on joints.

Then the handrails are also slightly lengthier than the normal ones. It reduces the chance of accidents while walking fast.

In short, treadmills for seniors offer more safety features than any average treadmills in the market.

Why Do Seniors Need a Different Type of Treadmill?

Different types of treadmill for seniors: younger vs seniors

The most obvious reason why seniors need a different type of treadmill is their physical ability. Elders have less energy and power compared to younger people. Therefore, they’re not capable of doing vigorous tasks.

Besides, the chance of accidents is also high for the seniors. A simple mistake can cause serious problems. In the case of younger people, they can handle complex functions, and the opposite applies to seniors.

That’s why senior people require extra care. They need a treadmill that can provide smoother performance with maximum safety features.

11 Best Treadmill For Senior Walking

You’ll find a myriad of treadmills for seniors in the market. But not all of them provide superior performance. Below, we have reviewed the best treadmill for seniors that won’t pressure your joints and come with maximum safety features.

1. ProGear 190 Manual Treadmill with Twin Flywheels

The ProGear 190 is a manual treadmill with excellent performance. Usually, manual treadmills come inexpensive; hence use cheap materials. But that’s not the case with the ProGear 190.

The treadmill comes with long handrails with high-quality foam providing a good hand grip. It helps to avoid loss of balance for senior walkers.

Also, the wide side rails of ProGear 190 help you keep your balance. While walking, you can check how many calories you have burnt on the LCD Display.

It has 2 incline levels, including 6 and 10 degrees. You can adjust it with your comfort level. ProGear 190 requires assembling, but that’s minimal. 

The good thing is it’s foldable and comes with transportation wheels. So, even a senior person can move it easily.

Pros

  • Handrails are long enough to provide comfort to any senior.
  • Compact design makes it fit any space in your home.
  • The assembling process is straightforward, and any older person can do it too.
  • Anyone can afford the treadmill as it comes at a low price.

Cons

  • Often the inclines provide inconsistent performance.
  • The noise could be less.

2. EFITMENT Adjustable Incline Magnetic Manual Treadmill

Efitment is another manual treadmill on the list. What makes it different from the previous one is its adjustable tension handlebars. While walking, you can hold the bars, and they will swing naturally.

Besides, it has three levels of incline, including 7,8 & 9. A digital LCD display will be continuously showing your speed, time, calories burnt, and your heart rate. If you have a heart problem, monitoring the rate will be helpful. 

Everything seems perfect, but worried about where to place it? With its compact design, you can put it in any corner of the home. 

When you finish walking, fold it easily and store it anywhere you want. Overall, it’s quite a good treadmill for 60 year old and above.

Pros

  • Adjustable belt resistance to having comfortable walking for seniors.
  • Tension handlebars allow you to do arm exercises while walking.
  • Transportation wheels make it easier to move around for anyone.
  • The multifunction digital display helps to track progress and motivate us to continue.

Cons

  • Assembling instructions could be explained better in the instructions guide.
  • Handrails are placed in low height, which makes it great for short people but not too good for tall seniors.

3. Exerpeutic 100XL Manual Treadmill

Most manual treadmills come with a weight capacity of only 220 pounds. So, if you weigh more than that, finding a good treadmill may seem tricky. Not anymore, because Exerpeutic 100XL allows people to weigh up to 325 pounds.

Besides, the handrails are pretty long, too, just like the seniors need for safety. The Exerpeutic 100XL has three incline options, including 8, 10, and 15 degrees. 

It includes a  pacer control that comes with 8 levels of magnetic tension to adjust the difficulty level.

It also has a twin flywheel instead of a single, which allows you to provide smoother performance. Overall, it’s one of the best manual treadmills for walking seniors.

Pros

  • A wide surface area gives a comfortable treadmill walking experience.
  • Long handrails provide safety benefits to seniors.
  • A heart pulse monitor allows you to maintain the target heart rate.
  • It is made of good materials, which makes it highly durable.

Cons

  • The noises during walking may seem annoying to some people.
  • The belt seems to move to the side sometimes, but you’ll find the instructions on the manufacturer’s guide on how to fix the problem.

4. XTERRA Fitness TR150 Folding Treadmill

XTERRA Fitness TR150 is an entry-level electrical treadmill. It runs on a 2.25HP motor and allows a speed range of 0.5 mph to 10 mph. Hence, you also can jog and run besides walking.

If you are worried that jogging and running may be painful on that hard surface, that will not be a problem here. That’s because XTERRA Fitness TR150 comes with a soft cushioning on the surface.

Besides, the surface is also large enough with 50 inches in length and 16 inches in width. Moreover, 5 inches LCD control and direct speed key add extra value to the treadmill.

If you’re looking for an electrical treadmill on a budget, this can be your best choice.

Pros

  • Easy assemble process that even one person can do within an hour.
  • Value for money treadmill.
  • Steel frame and sturdy plastic make it pretty durable.
  • If you face any problem, customer support responds fast.

Cons

  • Transportation wheel positioning could be better.
  • When using at high speed, it makes noises.

5. Sunny Health & Fitness T7643 Heavy Duty Walking Treadmill

Sunny Health & Fitness is a well-known brand for producing high-quality fitness products. Their T7653 heavy-duty treadmill is just another example of it.

The walking treadmill can carry persons weighing up to 350 pounds. It makes this one excellent choice for heavy people looking to lose some weight.

The Sunny Health & Fitness T7643 has a speed range of 1 to 6 mph. It makes this sturdy equipment excellent for walking, but if you’re looking forward to running, this is not for you.

However, it has bottle holders to help you keep drinking water and stay hydrated. You also can use the tablet holder to watch videos on your phone or tablet during the walk.

Pros

  • Includes an emergency stop button as safety measurements for seniors.
  • Simple control buttons, easy to understand for everyone.
  • The walking surface is wide enough for fat and tall persons.
  • Durability is pretty good with the sturdy materials.

Cons

  • Packaging is a little heavy for seniors and will need an extra pair of hands for assembling.
  • It comes with a fixed incline level.

6. Sunny Health & Fitness Walking Treadmill, SF-T7857

Sunny Health & Fitness SF-T7857 can be a perfect choice for any seniors afraid of losing balance. That’s because it comes with extended handrails that go all the way down from the up in upside down ‘L’ shape.

Unlike other treadmills, it offers a low deck. This means you just have to step up a bit, and you’re ready to walk. While walking, a digital monitor will show calories burnt, distance covered, time, speed, and mode.

You can walk at a speed of 0.5 mph to 5mph. If you’re looking for a safe option from Sunny Health & Fitness and don’t weigh more than 295 pounds, we recommend you to go with this one over the previous one.

Pros

  • Have a shock absorption system to reduce stress on your joints.
  • Long handrails add extra safety for very old persons.
  • Includes a safety clip you can attach to cloth, so if you slide far back or fall to the ground, the machine stops instantly.
  • Steel construction for better durability.

Cons

  • The length of the deck may not suit taller people.
  • No incline option available.

7. EXERPEUTIC TF2000 Recovery Fitness Walking Treadmill

TF2000 walking treadmill from Exerpeutic is specially made for seniors walking. It starts with a very low walking speed of 0.2mph. So, if you have just come back from the hospital and are in your recovery period, then this can be an excellent choice for you.

The treadmill also has a 10 level shock absorption deck cushioning. So, you can have a more comfortable walking experience. Additionally, the 1.5 HP motor doesn’t make much sound to annoy you.

Both a safety key and an emergency button are available. If you feel trouble leveling treadmills on your floor, it has 4 adjustable stabilizers to help you with that.

Pros

  • 49 inches full-length handrails attached to the deck ensure safety for seniors.
  • The LED-backlit display offers excellent visibility.
  • High-quality cushioning to reduce pressure on your joints.
  • Instead of filling up with fancy features, it includes only what’s necessary.

Cons

  • Although it has two accessory holders, it doesn’t include any phone holders.
  • Folding option is not available.

8. Horizon Fitness T101 Bluetooth Enabled Folding Treadmill

Horizon Fitness T101 treadmill comes with some amazing features for everyone. It has Bluetooth connectivity with a device holder. So, you can watch videos or read kindle while walking.

Besides, it has a 3-zone variable response cushioning system, which will give you a long comfortable walking experience. 

You can walk at a speed of 0.5 mph to 10 mph. It has a 2.5 HP motor, which runs on low RPMs to reduce the noise level.

If you love to consume media while walking, this can be a perfect choice for you.

Pros

  • It has 10 incline options ranging from 1 to 10, which gives you more control over the difficulty.
  • It doesn’t produce annoying sounds like other treadmills while walking.
  • Have a rapid charging facility, so your device never gets out of charge during exercise.
  • Soft cushioning for having a comfortable walk with weak joints.

Cons

  • The handrails may seem short to some seniors.
  • The quality of the built-in Bluetooth speaker isn’t that great.

9. Exerpeutic TF1000 Electric Treadmill

Walking on the treadmill regularly is an excellent way to burn fats. But for fat, heavy, and tall people, there aren’t many options available in the market. Few of the treadmills in the list allow a little over 300 pounds, but not more than that.

But the Exerpeutic TF1000 allows people with a maximum weight of 400 pounds. This one is the only treadmill in this list that allows this much weight.

It runs on a 1.5HP motor and allows you to walk at a maximum 4 mph. Besides, the Exerpeutic TF1000 has 2 incline options. Overall, it’s an excellent choice for seniors with heavy weight.

Pros

  • Have long handrails for the safety of the seniors.
  • Speed increments at 0.1 mph, which gives you more control over your speed.
  • A wide belt allows big size guys to walk comfortably.
  • Easy to fold and transport.

Cons

  • Though the manufacturer claims it to be virtually assembled out of the box, in reality, it’s not.
  • The belt may often need to be adjusted.

10. Sunny Health & Fitness No Assembly Running Treadmill, SF-T7718

If you don’t want to go through the hassle of assembling the treadmill, Sunny Health & Fitness SF-T7718 can be a perfect choice.

Check the Price

It comes pre-assembled out of the box. All you need to do is unfold and plugin. SF-T7718 is a lightweight treadmill and easy to move around. Besides, its compact design allows it to fit in any space.

You can walk and run at a maximum speed of 9 mph with its 2.5 HP motor. However, the maximum weight limit is only 250 pounds. It can be the best fold up treadmill for seniors you ever used.

Pros

  • No assembling is required.
  • Besides walking, you also can use it for running.
  • Slip-resistant handrails for safety.
  • Excellent portability with lightweight design and transportation wheel.
  • Responsive customer support team.

Cons

  • It doesn’t have any incline option.
  • You can’t track your heart rate while walking, as the pulse sensor is placed on the side of the display.

11. NordicTrack T Series 6.5 Si Treadmill

NordicTrack is a renowned brand for producing premium quality treadmills. Though they come expensive, considering the features you get, the price is okay.

Check the Price

It has a large 10 inches touchscreen display with interactive coaching. Keep in mind; you need to purchase an iFit subscription for the personalized training.

The maximum incline is 10%, and the maximum speed is also 10 mph. Besides, it has a 300 pounds weight limit, which is enough for most people.

Tip: When the display turns on for the first time, it will ask you to subscribe to iFit for activating the machine. But that’s not necessary. Press and hold down the iFit logo for 30 seconds, and the machine will start without any problem.

Pros

  • Long deck suitable for taller people.
  • Fully packed with many fancy features, including on-demand workout videos, google maps, stat tracking, etc.
  • Auto incline options eliminate the hassle of changing it manually.
  • Uses sturdy materials for long durability.
  • Smooth performance even at high speed.

Cons

  • The opening screen may mislead people to subscribe to iFit when it’s not mandatory.
  • A fan would have been nice at this budget range.

What to Consider When Choosing the Best Treadmill for Seniors (Buying Guide)

We already have explained why seniors need different types of treadmills. But there still may be some confusion about what to look for when buying the best treadmill for walking seniors.

Therefore, here we have explained everything you need to know before selecting a treadmill for a senior person. Generally, we recommend checking the following things:

Things to consider before buying treadmill for walking seniors:

  1. Types of Treadmills
  2. Technical Features
  3. Safety Features

Below we have discussed these things in detail.

1. Types of Treadmills

Walking treadmills for seniors usually come in two variants: Motorized or electric and non-motorized or manual treadmills. Below we have explained everything in detail.

a) Manual Treadmills

The belt of manual treadmills moves only when you move it by walking or running. Here you need to put some extra effort as the belt will not move automatically. 

A study found that you have to spend 30% more energy at the same speed on a manual treadmill compared to an electric one. 

This extra effort makes your exercise more efficient. 

Advantages

  • Manual treadmills usually are inexpensive.
  • It is a safer option for seniors because when you stop, the belt stops. No need for a safety clip.
  • Besides, electricity is not required for walking.

Disadvantages:

  • Put pressures on joints, which may not suit many seniors.
  • Doesn’t include many features like the electric ones.

b) Electric Treadmills

The belt on the electric treadmills starts moving with the help of electricity. You don’t need to push it for motion. 

Usually, motors in electric treadmills come with a specific horsepower. A treadmill with at least 1.5 HP or more is a good choice.

Advantages

  • As the belt moves by the motor, you will have less pressure on joints during walking.
  • You can adjust the incline automatically while walking.
  • Electric treadmills also come with many workout features that can be helpful.

Disadvantages

  • It cannot function without electricity.
  • Though they include a safety button, the chance of an accident is still higher as you can fall if you get distracted or stumble.

2. Technical Features

Besides the types of treadmills, you also should look for the technical features. They make your walking experience better and more efficient.

The following are some of the technical features of a treadmill that worth checking before purchase:

  • Incline

The incline on treadmills allows you to walk uphill. It helps burn more calories. At the same time, it is tiring too. So, if you are too weak, a flat belt is okay. But if you have that energy and burn double calories, a treadmill with an auto incline would be great.

  • Speed & Motor

If you are going for an electric treadmill, you also need to check the speed range and motor power. A speed of a maximum 5 mph is good enough for walking. 

As for the lowest speed, 1 mph is enough, but starting from 0.5 mph can be beneficial for many seniors. And the motor should be at least 1.5 HP for a good performance.

  • Heart Rate Monitor

Monitoring heart rate helps to have more control over the workout. It is especially beneficial for seniors with heart problems. So, try to buy a treadmill that has a built-in heart rate monitor.

3. Safety Features

When you are buying a walking treadmill for seniors, you must look for maximum safety features. This is what makes seniors’ treadmills different from others.

The following are some features that enhance the safety of a treadmill:

  • Long Handrails

Seniors often do have balancing problems. As a result, they can accidentally fall. But if the handrails are long enough, they will be able to hold the handles to avoid falling to the ground. We have included some of the treadmills on the list above that have very long handrails.

  • Safety/Emergency Button

Another thing that can save you from falling is an emergency button. If you feel stumbling, you can quickly press the button to stop the belt immediately. 

Usually, the button comes with a safety clip. The clip will be attached to your cloth while running. If you fall by accident, the safety button will automatically stop the machine.

  • Cushioning

Cushioning is also an important factor for seniors. If you have pain in your joints, if they are weak, putting too much pressure on them will cause more pain. 

And if the deck is hard, you may not feel good. So, try buying a treadmill that has multiple layers of cushioning to make it soft.

  • Size of the Deck

It may not matter much for small-sized seniors as they can fit anywhere. But seniors who are tall and heavy, a small deck may feel uncomfortable. 

The surface with at least 48 inches in length and 16 inches in width should be good to go for most seniors. If you require more space, go for 50 inches in length and 18 inches in width.

Other Considerations

The features explained above are most important for selecting the best treadmill for walking seniors

Besides, there are also some features that are nice to have on a treadmill.

Some of the features that you can consider before buying a treadmill are:

  • A good quality LCD or LED display to monitor progress.
  • Bluetooth connectivity and well-built speakers if you love listening to music or podcasts while walking.
  • At least one bottle holder so you can drink something in between.
  • At least a mobile holder should be there. Additionally, a tablet or laptop holder will be good if you require it.
  • Speed of more than 5mph so you also can run if you want.

Besides these features, some treadmills come with many more features, most of which are irrelevant. Now, based on your requirements, you can easily select the best treadmill for seniors.

How to Work/Run on a Treadmill

If you are a first-timer, you may find it troublesome to walk or run on a treadmill. Follow the instructions below to start a treadmill workout for 60 year old woman and men.

If you are using a manual treadmill, step up on the belt, and start pushing it backward and make it move. 

Don’t forget to hold the handrails to keep balance. Gradually speed up and make yourself comfortable.

In the case of an electric treadmill, start with a speed of 1mph or less. Hold the handrails tight for better balance. 

After a few minutes, try walking without holding the handrails and start increasing speed slowly once comfortable. And one more thing, if it has a safety clip, attach that to your cloth before you start. 

Frequently Asked Questions (FAQs)

Question 1: How fast should a 70 year old walk on a treadmill?

How fast you should walk highly depends on your fitness level. While walking is beneficial to your overall health, the opposite can happen if you walk faster than your ability. 

Walking at a speed of 2.53 to 2.82 is ideal for a 70 to 79-year-old.

Question 2: Is a manual treadmill good for senior citizens?

Many believe that manual treadmills are better for senior citizens. That’s because of the safety it offers. The belt starts moving when you move it, and it stops when you stop. 

Hence, the chance of an accident is less. Another thing to keep in mind is that it puts higher pressure on your joints.

Question 3: How far should a 70 year old walk every day?

A 70-year-old with good fitness should walk around 1 to 4 miles every day. 

Again, it totally depends on your overall health condition. So, when you feel you can not continue, stop walking and have some water.

Question 4: Is walking on the treadmill 30 minutes a day enough?

Most fitness gurus suggest walking at least 30 minutes a day on a treadmill. It improves your cardiovascular fitness, burns calories, and loses body fat. 

However, if you feel tired after a few minutes, then you can divide the sessions into three parts with 10 minutes each.

Question 5: Is it better to walk longer or faster?

According to experts, it is better to walk faster than longer. When you walk fast, your body engages more in physical activities, which is crucial for an efficient workout. 

In contrast, if you walk slowly, your body will not move much. So, it wouldn’t matter if you walk longer.

Conclusion

These were some of the best treadmills for seniors. You can purchase the one that matches your requirements and have better fitness. 

If you ask us which one is the best treadmill for senior walking, we have a few options in mind.

For seniors with balancing problems, we recommend EXERPEUTIC TF2000. The full-length handrails provide maximum safety.

We also recommend the Sunny Health & Fitness T7643 as the overall best treadmill for senior walkers. It is a heavy-duty treadmill with a long deck and safety features. And it doesn’t cost you too much.

How to Lose Weight on a Treadmill in a Month: 5 Efficient Methods

how to lose weight on a treadmill in a month

Treadmills are one of the most popular forms of indoor workout to lose weight. However, if you’re serious about losing weight on a treadmill, let us inform you, just walking on it regularly won’t help you. Therefore, you should follow some proper steps.

If you have bought a treadmill recently or plan to purchase one to lose weight, this article is perfect for you. Here we will discuss how to lose weight on a treadmill in a month. That’s because if you target for a month at first, you’re likely to stay motivated for a long time.

However, we’ve explained five different procedures for your convenience. In the end, we’ll also share some tips to make your workout sessions more efficient.

How Much Weight You Can Lose in A Month

With regular workouts on a treadmill, you can lose a significant amount of weight in a month. However, there isn’t any specific number that we can tell you to answer this question. That’s because the amount you’ll depend on your intensity of the workout, as well as duration and frequency. Besides, your nutrition takeout is also an essential factor.

According to Mayo Clinic, you need to burn 3500 to 7000 calories to lose one to two pounds of weight. So, if you burn 500 to 1000 calories daily, you can lose 4 to 8 pounds in a month.

However, a treadmill is a great tool to burn calories. And if you run, you’ll likely lose more weight rather than walking. A study by Harvard Health Publishing shows that if a 185-pound person runs at five mph, he will end up burning 336 calories in 30 minutes. 

Similarly, if he runs at 7.5 mph for 30 minutes, he will burn 525 calories. And if the speed rises to 10 mph, the burning amount reaches 671 calories.

Although losing one to two pounds per week is an aggressive approach, it’s a safe option. However, you need to maintain your consumption of calories too. You can track your calorie takeout using different online apps. Besides, to track your progress, modern treadmills offer lots of built-in features.

Is 30 minutes of exercise on the treadmill helpful to burn enough calories

How to Lose Weight on a Treadmill in a Month

There are multiple ways to lose fat on a treadmill. Nonetheless, which option you choose entirely depends on your target and comfort. 

Though in this article, our focus is on treadmill workout, for better results, plan your daily meal too. That’s because if you don’t eat healthily, all your workouts will go in vain. However, the following are some treadmill weight loss plan you can try for a month and beyond:

1. HIIT

HIIT stands for High-intensity interval training. In recent years, it has been one of the most popular fat-burning exercises. However, HIIT consists of a mix of high-intensity exercise and rest. And it allows you to burn a decent amount of calories in a short time.

During HIIT, you’ll do an intense period of exercise with your maximum ability. After that, you’ll be taking a short rest. And this will repeat several times. However, the idea behind HIIT is to avoid continuous workouts for a long time. Besides, it increases the efficiency of the workout.

Although there are multiple variants of HIIT, we’ve divided it into two parts. They are beginner and intermediate to advanced. 

If you haven’t done any exercise before or have never done HIIT, then go for the beginner option. On the other hand, if you have previous HIIT experience, you should go for the second option if your body allows it.

For beginners, the following is a simple treadmill workout plan:

  • Do a 2-3 minutes brisk walk for warm-up.
  • Walk at 3-4 mph for 1 minute.
  • Jog at 5-7 mph for 1 minute.
  • Run at 7-9 mph for 1 minute.
  • Repeat the walk-jog-run process three to four times.
  • Finally, cool down with 1 minute of a brisk walk.

The cycle will take around 15 minutes to complete. After that, take a rest for a few minutes. In the first few days, you wouldn’t want to repeat the cycle. 

However, once you’re comfortable with the workout, do this at least twice. That means a total of 30 minutes of HIIT.  After 10 to 15 days, go for the intermediate workout plan.

For intermediate to advanced people, the following is a process of doing treadmill HIIT plan:

  • Warm-up with some light exercises on the floor or walk at two mph for 3 to 4 minutes on a treadmill.
  • Now start with running at 8 to 9 mph for 1 minute.
  • Then slow down and run at 4 to 5 mph for 1 minute.
  • Again speed up and go down and repeat this 5 to 10 times.
  • Finally, cool down with a slow walk for 2 minutes.

Doing HIIT regularly will bring you excellent results. However, don’t perform it every day. That’s because doing an intense workout every day will hurt your body. Therefore, five days a week is an ideal choice.

Nevertheless, HIIT has been proved to be more efficient in fat burning than other moderate workout plans. That is because, in HIIT, you’ll lose calories during the workout and after finishing your running. This process is known as EPOC or excess post-exercise oxygen consumption.

2. Fat Burning Heart-rate

Fat Burning Heart Rate
fat burning heart rate

Fat-burning heart rate refers to a rate when you burn most calories per minute. Therefore, you lose more weight. So, you can calculate your fat-burning heart rate and utilize your workout to lose fat more efficiently.

However, to find your fat-burning heart rate first, you need to calculate your maximum rate. This indicates the maximum number of times your heart can beat in a minute. Nonetheless, your heart beats at a higher rate only when you do some intense work.

The easiest way to find your maximum heart rate is to subtract your age from 220. For example, if your age is 30, your maximum heart rate will be (220-30) = 190. And usually, the fat-burning heart rate is 70% of your maximum heart rate. Therefore, in this case, the fat-burning rate will be (190×0.70)=133.

This rate will help you know when to put in the most effort during the workout to burn more calories. Follow the process below to have a more efficient workout session:

  • First, wear a heart rate monitor on your wrist or chest to track the rate.
  • Now walk at 2 to 3 mph for 3 minutes to warm up.
  • Slowly increase the speed until you reach your fat-burning heart rate.
  • Then run at 8 to 10 mph for 15-30 minutes at that rate.
  • Again slow down and walk at 2 mph for 5 minutes to finish the session.

Though we calculated 70% of the maximum heart rate as a fat-burning rate, the exact result varies. For some people, it’s 60% & for some, it’s 80%. However, it depends on sex, weight, fitness, and some other factors.

Nonetheless, you can go to a physician or hire a personal trainer to perfectly determine the rate. Moreover, they’ll help you to make you a proper treadmill workout plan to lose weight.

3. Sprint Workout

To make your workout more challenging, you can go for a sprint workout. However, it has some risk of injuries due to its high intensity. Therefore, if you’re not so fit or new to exercising, our recommendation will be your go lighter at first, then try a sprint.

Nonetheless, during your sprint workout session, set the incline of the treadmill to low. This will help you to avoid injuries. Besides, you’ll have a comfortable experience too.

The process of sprint workout involves a minute of high-intensity running followed by a minute of walk. However, follow the steps below for best results:

  • Start with warming up your legs and body with a light walk at 2mph for 4 to 5 minutes.
  • Then walk at a moderate speed of 3 to 4 mph for 1 minute.
  • After that, run at 8 to 10 mph for 1 minute.
  • Then again, walk at 3 to 4 mph for 1 minute and repeat the process 10-15 times.
  • Slow down and take a light jog to finish your workout session.

The workout is quite intense. Therefore, before starting this, ensure that your body is ready. However, do this 4 to 5 times a week for the best results. After a month, you’ll lose a significant amount of weight.

4. Incline Workout

Running on an incline is another great way to make your treadmill workout challenging. Besides, this will force you to work harder. Therefore, you can expect to lose a great deal of fat within a month.

Moreover, an incline workout activates more muscle than other workouts. And it helps you to build lean muscle. Nonetheless, more muscle workout allows you to burn more calories.

However, make sure that your treadmill has an adjustable incline option. That’s because, in this method, you’ll do your workout on different inclines. You can check our article on the best treadmill for walking to find out the best one with an incline option.

Nonetheless, the following is a simple process of doing an incline workout:

  • First, do a warm-up session for 5 minutes with 2 to 3 mph speed. During this time, set the treadmill incline to flat.
  • Now set the incline to 1% and continue to jog at 4 to 6 mph for one minute.
  • Then continuously increase the incline by 1% each minute. And do this until you reach 9 to 10 percent of incline.
  • After that, decrease the incline by 1% after every one minute. And continue to do it until you reach 0% or flat.
  • Finally, finish the session with walking at 2 to 3 mph for 5 minutes.

The incline workout session will take around 25 to 30 minutes. However, this is enough for one session. Therefore, you don’t need to repeat the process. And again, 4 to 5 times a week for a month will give you excellent output.

However, 4 to 6 mph is an average speed for an incline workout. So, you also can increase your speed if you have the ability. Besides, if you want to make the session easier, you can increase the incline by 0.5% every time. And follow the same procedure.

5. Mixing Up Your Routine

Mixing up your workout routine is an excellent idea to have a more challenging and efficient workout. That’s because when you do the same workout every day, your body gets familiar with it. Thus it tends to burn fewer calories after a few weeks of workouts. But if you mix up the routine with a different workout session every day, then this will not happen.

Besides, doing the same workout is stressful for joints in your body, leading to injury. Therefore, if you avoid doing this and try different methods every day, then the chance of injury also reduces. Moreover, in this way, you’ll avoid boredom.

However, we’ve already explained some of the most efficient workout processes. So, here’s a simple workout routine for a week you can try:

  • Sunday: Do HIIT treadmill for 25-30 minutes or more if you can.
  • Monday: Have a light jogging session to rest your body.
  • Tuesday: Go for a treadmill workout at a  fat-burning rate.
  • Wednesday: Today, try an incline workout.
  • Thursday: Again, do a light jog or take a rest.
  • Friday: Try doing a sprint workout today.
  • Saturday: Choose any of the workout sessions or just do light jogging to avoid working out for 3 days simultaneously.

Continue doing this consistently for at least a month. However, it’s not necessary that you must follow this routine. This is to give you an idea of mixing up sessions. Therefore, you can make your own routine with the workout methods we’ve discussed earlier if you want.

Benefits of Losing Weight on a Treadmill

A treadmill workout is an excellent way to burn fat and lose weight. Besides, working out on a treadmill has some more health benefits too. Click here. These include:

  • A treadmill workout is another popular form of doing cardio exercises. That’s because you can exercise at a steady heart rate. Therefore, this helps you raise your rate to a healthy level and improves your heart’s health.
  • Moreover, during a treadmill workout, almost all of your muscles get involved. Hence, you also get a full-body workout. As a result, it helps you to attain a good fitness level.
  • Besides, treadmill workouts also help you to control the level of blood sugar.
  • It boosts your immunity system and significantly improves your energy levels.
  • Also increases the level of HDL, which is good cholesterol for your body.
  • Working on a treadmill also improves your mental condition. It releases stress and motivates you.

Besides these, treadmill workouts also provide a few more physical and mental health benefits, including improving endurance, having healthy skins, and more.

Tips for Losing Weight on a Treadmill

If you want to lose weight on a treadmill, then just a few workout sessions aren’t enough. Besides, you’ve to maintain discipline. However, the following are some tips to make your workout sessions more efficient and lose a good amount of weight:

  • Maintain Consistency: Consistency is a vital factor here. If you workout for two days and then take a rest for 5 days, then you won’t lose weight. Therefore, you must maintain consistency. However, you can follow several strategies to maintain a regular workout. These include joining an accountability group, setting smaller goals, or anything else that motivates you to lose weight.
  • Avoid Holding HandRails: When you walk or run outdoors, do you hold anything for support? The answer would be no. Therefore, when you’re working out on a treadmill, avoid holding the rails. That’s because taking support to run will decrease the rate of your calorie burning. However, if you’re a complete beginner, you can hold the rails for the first few days to get yourself familiar with the treadmill. But after that workout without holding rails.
  • Proper Nutrition: Consumption of proper nutrition is also essential. If you do a regular workout and eat two or three burgers daily, then instead of losing weight, you may end up gaining weight. Therefore, you should focus on healthy meals. That will help you to lose weight as well as provide other help benefits too.
  • Set a Target: Working out aimlessly won’t give you the expected output. Therefore, set a target of how much weight you want to lose in a month. Then divide the goal for every single day. Set a target of calories you want to burn every day. Besides, determine the duration required to lose that amount of calories. However, if you want to go aggressive, burning 700 calories a day on treadmill is a good choice. On the other hand, if you want to go slow, burning 300 to 400 a day is enough.
  • Add Light Exercises: After you do your treadmill workout sessions, add some other lightweight exercises too. However, weightlifting is the most common addition to treadmill workouts.

Conclusion

Losing weight is easy if you know how to do it and follow the process with proper discipline. Therefore, we’ve provided you with a complete guide on how to lose weight on a treadmill in a month. 

Now all you need to do is to set your target and start working out. However, follow all the instructions carefully to avoid any injuries. 

Though you’re starting with a target of continuing for one month only, don’t stop after that. For losing a significant amount of weight, continue beyond one month.

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