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Treadmill Workouts

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Exercises You Can Do on a Treadmill

By Strength Tree

Treadmills are meant for either walking or running at an incline or flat. Each one of these positions will be discussed below in detail. Most quality treadmills will have a cushioned tread to help lower impact the impact on your knees and back.

Walking with tread Horizontal to Ground

This is the easiest way to exercise on the treadmill. Adjust your speed to a good walking pace and do 10 to 15 minutes a day (3 times a week) and see how this feels. Increase your time limits as you get better. If your knees are bad this would be the preferred way to exercise on this machine.

Running with tread Horizontal to Ground

This exercise would be like jogging outside without the pounding on the knees. This exercise takes more energy and will burn more calories once you get used to it. Again, start out with maybe 10 to 15 minutes a day (3 times a week) then increase your time on the treadmill when you feel comfortable. If you can’t handle this go back to Exercise 1.

Walking with tread on Incline

You will burn more calories with this exercise then the previous two exercises. This exercise will not only burn calories, but it will also build muscle in your buttocks and legs. Try 10 minutes on incline a day (3 times a week) and increase the incline as you see fit. If you’re a newbie on the treadmill DO NOT put the treadmill on full incline unless you got great knees.

Running with tread on Incline

Probably the most difficult exercise on a treadmill and probably the most beneficial. Like the other 3 exercises start out at maybe 10 minutes a day (3 times a week) and increase your time if you feel you can.

This exercise will build muscles in legs, buttocks, calves and burn calories like you’ve never seen before. This is NOT a good exercise for the Treadmill beginner or if you’ve overweight or have bad knees.

But this machine can also hurt you if not used properly. Important things to Remember!

  • Use good form when getting on and off the treadmill.
  • Make sure your shoes fit properly. Shoes with good shock absorption (Cross Trainers) and shoes that fit snuggly BUT DON’T RUB are a must when using the treadmill.
  • If you’re new to the treadmill or out of shape, start slowly (Exercise 1) and progress at your own speed or get a personal trainer.


The Treadmill is still the single most important piece of equipment you can ever own. There is no other machine on the market including Elliptical Trainers that can do more for burning calories, cardio, building bone density, increasing muscle in your lower body and overall health then the treadmill.


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