When it comes to exercising on a treadmill, you must know how to use a treadmill correctly.
Although some find running outdoors more appealing, there are instances when a treadmill will come in handy.
Using a treadmill has an advantage over the weather and lets you modify your pace and incline to get the specific workout routine that you desire.
A treadmill is a stationary cardio machine that allows you to walk, jog, or run right in the comforts of your home.
The device typically features adjustable speeds and inclines to adjust your workout, letting you mimic a hill with just a press of a button.
Most commercial treadmills will go as fast as 12 mph and reach an incline of 10 percent or higher. The features of the home models vary on price. The lighter, manual treadmills are less costly, while the heavier, motorized versions can fetch a much higher price.
Treadmills are often used by individuals dedicated to their workouts but unable to exercise outdoors due to ice or excessive heat or due to time constraints.
For those who live in an urban environment, running outdoors might not be a desirable activity due to traffic and air quality.
Treadmills can also help you simulate specific racetracks, especially for taking part in courses with different terrain.
Treadmills will allow you to mimic running or to walk outside to increase your cardiovascular fitness.
The majority of treadmills are built with digital consoles and allows you to tweak the speed and incline configurations to suit your fitness requirements.
When using a treadmill, I will share specific things you need to take into consideration.
If you are using the device incorrectly, you might be at risk for a short-term or even a long-term injury.
Let us now take a close look at the steps on how to use a treadmill correctly.
Acquaint yourself with the treadmill you will be using. I suggest learning how to modify the incline and speed. If you are using a treadmill at the gym, you can ask for assistance from the staff.
Perform proper stretching before stepping onto the treadmill. I recommend performing 5-10 dynamic stretches to loosen up your muscles and joints. The dynamic stretches are performed while in motion.
A good example is walking around lifting your knees as high as possible, followed by swinging your legs forward and backward, steadily allowing your leg to lift higher as your muscles loosen up. When warming up your arms, swing forward and backward, followed by slow, controlled arm circles.
Step on the treadmill but avoid standing right on the belt. Hold the handrails and position your feet on the edges of the belt. Affix the safety switch to your clothes if the device is built with one and tap on the “Start” button. The belt will start to move at a leisurely pace. Position your feet on the belt one at a time, start walking and take your hands off the handrails.
Start your workout routine with a light 5-minute warm-up. Remember that the intensity of this warm-up depends on what you intend to perform during your workout. I suggest walking at a slow pace if you are going to perform a speed walking workout.
For a steady running workout, walk at a quick pace or jog lightly. At the end of your warm-up, steadily increase your speed to your preferred pace and proceed with your workout.
You can walk or run in proper form. Make sure to keep your back straight, broaden your shoulders, and eyes looking forward. Once you take your hands off the handrails, leave them off throughout. I suggest pumping your arms smoothly along with your legs.
Do not forget to hydrate your body before, during, and after training. Many treadmills are equipped with bottle holders. I highly recommend drinking water every 10 to 15 minutes during your workout. If you train for longer than 60 minutes on the treadmill, you can drink an electrolyte-enriched sports drink.
Once your workout ends, perform static stretches. Stretch your whole body to keep your muscles lengthened and prevent tightness and soreness, particularly the calves, hamstrings, and glutes.
As one of the popular fitness equipment in the market, treadmills will allow you to exercise at home. It is easy to use and can provide you with an efficient aerobic workout.
I will share below some of the benefits of running on a treadmill.
It cannot be denied that using a treadmill has several benefits. If you want to make the most out of your treadmill routine, I will share these useful tips for an enjoyable, safe, and effective workout on your treadmill.
Working out on a treadmill is an effective exercise that will keep your heart pumping and help cut down weight in the long run.
With the steps on how to use a treadmill correctly that I shared along with the benefits and useful tips, it will help you stay on the right track while staying fit with your treadmill.
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