Things You'll Need:
- Treadmill
- water bottle with water
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Step 1
Keep it simple. If you are new at exercising start with a small and simple workout. So many people think that they should set their treadmill on a setting of five but that is running. Do not let the numbers fool you. Lower is best when starting out. Start out with a number 2. Find out what is a comfortable walking pace for you.
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Step 2
Be regular. Making a habit of exercise and being consistent is the real key to loosing weight. Start out with 10 minutes per day with just walking. Then on week #2 add 10 more minutes to the routine by the third week you will be walking 30 minutes a day on a treadmill. I know that it sounds weird to go to a gym for just 10 or 20 minutes on a machine but remember we are forming a habit. 30 minutes is what most gyms allow you to use the treadmill for. They usually have a 30 minute time limit so that the machine is available for someone else.
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Step 3
Increase your speed by the end of week #2 if you are feeling comfortable. You can now set the machine to a speed of 2.5. Then on week #3 set it to a speed of 3. Each week you should feel some discomfort in your back legs maybe ankles or calves. This is okay just make sure it is moderate discomfort. You should be able to still talk when doing this but maybe sound a little raspy. On a setting of three you should be sweating. Some individuals will sweat on any of the settings but remember setting number 3 is above the normal pace of walking.
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Step 4
Water: Make sure you drink water while exercising. Plenty of water. Keep your self hydrated. You can also take your pulse when doing this to make sure that it is in the correct range. If you are feeling comfortable you can move to 3.5 by week four. The average person should be able to walk 30 minutes per day. I had surgery and at six weeks after my surgery I was told that I could begin to walk 30 minutes per day even though I was not able to lift anything heavy.
