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When planning a treadmill program you should first decide on its purpose: is it for weight loss, to strengthen your muscles, to maintain yourself in good shape? Then try to be realistic and estimate well your physical limitations. You should not forget to make your program exciting and fun.

For a successful treadmill workout, we recommend the following steps which we have tested and they have been proven to be valuable:

1. Grab a notebook and note all you want to achieve, in detail. Establish a clear and realistic goal e.g. I want to lose X pounds in Y days/months, I want to fell better by getting slimmer and this being the result of my effort, I would like to fit into the dress I wore last year…

2. Reread this description of the goal every time you feel discouraged and don’t want to continue. When you keep in mind the result, you will be highly motivated to push yourself further.

3. When you start exercising also make notes on every workout session – the miles you covered, the time, the perception you had about the exercise, your level of motivation etc.

4. Review your workout session notes at the end of each week, during the two days of pause (preferably the weekend), and make comments, intermediate conclusions and add something a bit more challenging to the next week’s workout e.g. add a new exercise, increase the duration of the workout.

It’s as easy as it sounds