Treadmill Exercises to Lose Weight for the Morbidly Obese

More than 60 percent of adults in the United States are overweight or obese, which is defined as being at least 30 pounds overweight. Research shows that individuals who consistently work out have the highest success rate in losing weight and maintaining the weight loss long term. By routinely adding physical activity at a low to moderate intensity, such as walking on the treadmill, you can lose weight and increase energy.

Being morbidly obese predisposes you to a variety of chronic diseases. By adding physical activity, you can lose weight, total body fat and overall body fat distribution. According to the American Academy of Family Physicians, physical activity without a reduction in calories only results in a slow rate of weight loss, typically only about half a pound or less per week. Research shows that a brief three- to five-minute conversation with your physician regarding physical activity and a reduced-calorie diet leads to the highest rate of success with regard to weight loss.

Many obese adults are nervous about starting an exercise program due to the risk of pain or injury. Before starting any workout program, always check with your physician. According to Weight Watchers, any person more than 40 pounds overweight should not work out at a high intensity without a fitness professional present. When starting out, it is best to begin slowly and at a pace that you can comfortably maintain. Aim to walk for 10 minutes the first week; every week add time until you reach 30 minutes most days of the week. Your walks can be broken into smaller intervals if necessary. The most important thing about any exercise routine is consistency.

According to research published by Colorado State University, obese individuals who walk at a slow speed with a moderate incline reduce the risk of injury and discomfort compared to walking at a faster pace on flat ground. This is because the impact of your weight on your joints increases as your speed increases. By slowing down the pace but upping the incline, you reduce the impact on your knees and hips while still obtaining the same cardiovascular benefits as faster, level walking.

Begin every workout with a five-minute warm-up where you walk in place for a few minutes and then stretch all your major muscle groups. On the first week, get on the treadmill and set the incline between 0.5 percent and 3 percent and the pace between 2 1/2 and 3 miles per hour. Aim to walk for 15 minutes and vary the incline and pace every two minutes throughout the workout. The next week, repeat the same workout but aim to walk for 20 minutes. On the third week, aim to walk for 30 minutes and this time try to get your pace up to 4 mph. Aim to do this workout three times per week and by the second week, add an extra day if you feel up to it.