Walking, Treadmill
A beginner cardio exercise for the quads, done with a machine.
How to do the Walking, Treadmill
- To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
- Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one. Being an activity of lower intensity, walking doesn't burn as many calories as some other activities, but still provides great benefit. A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes, compared to 450 calories running twice as fast. Maintain proper posture as you walk, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.
Sets and reps
| Conditioning | 3–5 rounds of 20–40 seconds, rest as long as the work |
|---|---|
| Power | 3–5 sets of 3–5 fast reps, full rest |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Walking, Treadmill
Bicycling, StationaryMachine · Beginner
Jogging, TreadmillMachine · Beginner
Recumbent BikeMachine · Beginner
Running, TreadmillMachine · Beginner
Elliptical TrainerMachine · Intermediate
Rowing, StationaryMachine · Intermediate
StairmasterMachine · Intermediate
Step MillMachine · Intermediate
Questions
What muscles does the Walking, Treadmill work?
Mainly the quads, with the calves, glutes and hamstrings helping.
Is the Walking, Treadmill good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Walking, Treadmill?
Good alternatives that train the quads: Bicycling, Stationary, Jogging, Treadmill, Recumbent Bike or Running, Treadmill.
How many sets and reps of the Walking, Treadmill should I do?
Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.
Exercise steps and photos: free-exercise-db (public domain).