The first comes in your mind when you think of exercise equipment must be treadmill. It is one of the most used exercise equipment. The majority of people who like exercising at situs judi online use treadmill as a must equipment. It is practical and relatively easy to use both for women and men. You will always see treadmill in every gym you visit around the world. The exercise machine is not complicated so people tend to choose it especially for beginners. In simple words, treadmills are effective and simple. It has highest versatility compared to others equipment. However, it is still interesting to know more about treadmills even if you are already used to it.
Treadmill has various forms but the definition stays the same. It is a machine that can be used for walking, running, climbing, etc. the best part of treadmill is you can do all those activities while staying at the same place. Thus, you don’t have to run for miles to maintain your fitness or improve your health. You don’t have to run under harsh sun to be healthy. Treadmill also has another name called treadwheel. The form of treadmill is actually simple. It involves moving surface where the users should continue the motion in repeat. The core element of treadmill is the moving surface in one spot no matter how varied the design and accessories are.
The principle of using treadmill
The principle of walking or running on treadmill is basically simple. During exercise using treadmill, you need to continually move against the direction of the treadmill’s belt when it is in motion. Thus, you can remain in place while walking or running. You can also attain higher speeds of walking or running by changing the speed in the belt. The faster the speed, the faster you should walk or run on the belt.
It is said that treadmills have been existed since 4,000 years ago. Of course, they had different shape and design but the inspiration of modern treadmill is taken from the past. It started with wheels powered by animals or humans. Later on, the wheels were used as punishment tools. Some people also used it for generating power or grinding grains in the past. The creation of modern treadmills for exercise started in 1900s. Today, treadmill comes in one similar design used for exercising.
Benefits if treadmills
Treadmill is the most used exercise equipment for a reason. It offers many benefits and advantages to its users such as:
- Treadmills are for everyone. Using exercise equipment can be intimidating especially when you don’t really know how to use them. However, treadmill is simple and effective exercise machine that can be used by everyone without so much hassle. Everyone who can walk or run on normal surface can use treadmills regardless of age or shape, or gender. It is also great exercise equipment for beginners as to not feel intimidated or stress during workout session.
- Treadmills can be used anytime no matter how bad the weather is. Exercising outside has its perks such as inhaling fresh air, looking at beautiful scenery, etc. However, it depends on the weather. Meanwhile, working out using treadmills can be done indoor so you don’t have to be worried with the bad weather. You can maintain your workout routine anytime.
- Walking and running on treadmills is considered safer than doing those on the road because you don’t have to deal with careless drivers, honking cars, pedestrians, and other dangers and obstacles. In addition, the surface of the treadmill has exact level so you can avoid the risk of getting injured due to bad roads or drop offs.
Top 5 Fun Treadmill Workouts to Burn Fats. Investing in a treadmill machine at home is a good start to have a healthy lifestyle and maintain an ideal weight. However, the results given will be less effective if you do not perform the rightest workout to burn fats. Not only that but with the rightest option of a workout program you can improve fitness and heart health. So, what are the best treadmill workouts to help you lose weight fast? Check them out here.
#1. HIIT Treadmill Workout
You can get benefits from running with intensive bursts of effort with this HIIT (High-Intensity Interval Training). This workout program involves anything from active recovery at low speeds and anaerobic exercise that is combined with rest periods. By conducting the HIIT program, you will be able to burn more calories if compared to an ordinary cardio training session. Additionally, HIIT will also make it possible for you to keep a challenging workout session as well as maintaining the improved metabolism long after you end it.
#2. Treadmill Sprint Workout
One of the key factors to help you keep your workout routine challenging is to keep changing it up. Sprint treadmill workout will be a perfect option to allow you to keep seeing positive results of your weight loss program. However, make sure to start with low speed for a few weeks since the workout program might come with injury risks, especially for beginners. By starting with low intensive workouts, your legs will get chances to grow up some resilience. As an alternative, you can also set the device at a low incline to reduce hamstring injury risks.
#3. Treadmill Dancing
Are you bored with the conventional treadmill workouts to burn fat? This treadmill dancing might become a great alternative to try. This will allow you to take a break from performing a weekly workout program and get some fun while keeping burning excessive fats. You can use your favorite dance moves or find references on the internet. Just play your favorite songs and combine the dance moves with your routine.
#4. Treadmill Power Walking Workout
Running on the flat surface of a treadmill machine is not the only way you can lose weight fast. This treadmill power walking workout will also become an effective way to burn fat and reach your ideal weight sooner. The workout program comes with a perfect combination of calorie-burning cardio and butt-toning hills to work your hamstring. The combination will also make it possible for you to do the exercise while maintaining the space reasonably. You can even increase the setting of incline one level to challenge yourself.
#5. 10-Minute Treadmill Workout
What if you are busy and only have small time to do treadmill workout. Just don’t worry. You can still burn excessive fats effectively with this 10-minute treadmill workout program. To do the exercise, you need to keep a consistent pace as you get to the top of a moderate hill slowly. Make sure to increase the pace steadily as you lower the incline. Then, finish it in a flat run for one minute.
Treadmills’ Benefits – a Beginner’s Guide https://loebebaand.org/. Are you thinking to have a healthier lifestyle and do more workouts? Well, you might need a specific tool to help you reach the goals. A treadmill can be a great option for many good reasons. So, why choose treadmills? What benefits can you get from the tool?
#1. Easy to Use and Store
One of the best things about having a treadmill at home is that you don’t even need to have good skills to do workouts. With a single push on a button, you can start doing exercise and burn your fat. Additionally, the surface of the treadmill is flat and predictable so there is nothing to be worried about. With the flat surface as well as a gear to wear, you will not get injured or tripped over on the uneven ground. Not only that but treadmills are also easy to store and they will not consume a large space in your house. The modern design of treadmills will allow you to fold and move them around your living space.
#2. Preset Workout Programs
Most of the treadmill machines now come with a digital monitor. The feature will make it possible for you to built-in workout programs that meet your needs. You can also adjust the speed and increase it to make your workout sessions more challenging and fun.
#3. Track Your Workout Progress Easily
Another major plus you will get when using a treadmill is the tool will allow you to track your workout progress more effectively. This is possible to happen since most treadmill devices available in the market now are completed with useful stats such as speed, time, distance, heart rate, calories burned, and more. Some of the products out there can even be used to create multiple users and save your stats at the same time. In this way, you will be able to check out your progress over time.
#4. Treadmills are Practical
To have a healthy lifestyle, you need to do workouts regularly. However, you might not have much time to go to the gym for exercising. Not to mention an extreme climate that avoids you doing things like jogging outside. This is how treadmills will be very useful. By using the tool, you can do workouts anytime you want, You don’t even need to pay a membership to allow you to exercise in a gym.
#5. Help You Exercise Consistently
Either it is simply to keep you healthy, improve your health, or lose weight, a treadmill will be a great tool to help you reach the goal. By having this workout equipment at home, you can do exercises consistently. Not only that but the device will make your workouts less of a chore. This is because you can still do other things while having workouts on the treadmill. You can use the tool while reading, listening to music, or watching TV at the same time. This will be a fun way to keep a healthy lifestyle and have a daily workout session.
Do You Need a Treadmill in Your House? Get Tips for Choosing a Treadmill!. If you already feel exercise as a necessity, having an exercise device at home becomes an obligation. Treadmills usually become a differentiator between people who intend to exercise or playing poker online. Choosing a treadmill is quite easy, but still, a lot must be considered before you actually spend money on sports equipment on this one.
In a way, this one sports equipment has a price that is quite expensive. So, you have to consider a lot about buying. Treadmills are usually priced starting at Rp1 million. It’s best not to be too tempted by the price of a cheap treadmill because the low price can be very sacrificing its quality.
There are two types of treadmills that you can choose from. Manual treadmills are actually still fairly good, the only drawback is the absence of many modes for your practice to use. For an electric treadmill, you must prepare a minimum of IDR 3 million and above. However, whatever variant you buy later, it will definitely be an investment in the health sector.
Check Every Treadmill Section
As mentioned above, the function of the treadmill conveyor is very important. So you have to pay attention to this part. At least, conveyors are not too narrow and short. Your running area will be more optimal with a width of around 40 cm. Meanwhile, the length of the conveyor must have a length of at least not less than 100 cm. That way, you can run safely and comfortably.
Don’t forget to check the speed. For casual running or jogging, you can set a speed of 12 km / h for the beginning. Use about 1-2 minutes to get a feel of running on a treadmill before actually buying it.
Menu and Control
The next tip of choosing a treadmill is that it’s good you have to try out the treadmill that you want to buy. This is similar to buying shoes. As comfortable as a shoe for you to wear, not necessarily comfortable for others. Likewise with a good treadmill that has a lot of exercise menus.
You also need to know the controls and settings on the treadmill before actually using it. There is no harm in reading the manual first to get more complete information.
Unless you are a professional athlete who has a heavy training load, you don’t need to buy a treadmill with a motor that is too expensive. Every treadmill has a motor that is usually called a continuous horsepower (CHP). For a home treadmill, it is usually sufficient to use a motor with a power of 1.5 to 2.5 CHP.
It’s a good idea to ask for motorcycle servicing or warranty when you buy it. Some good treadmill brands usually offer a drive motor guarantee for one to three years.
Easy to Clean and Serve
Because you have to clean it too, you should ask the important parts that must be cleaned every time after wearing it. It’s best to see and know the parts that need to be opened to clean it. This is also an important tip when buying a treadmill.
In addition, also ask about the warranty and aftersales of the treadmill. Because many treadmills use machines and wheels to spin, it’s a good idea to serve in a certain period of time. At the very least, add oil so the treadmill wheels and conveyor straps can continue to rotate smoothly.
Well, now, after reading the tips on choosing a treadmill above, are you interested in having it at home?
Safety Tips to Workout on a Treadmill During Pregnancy. Keeping active and doing workout regularly on a treadmill will provide a lot of benefits for a pregnant woman. Instead of running, you can walk on the device for a more safety reason or if you are not too confident running on the machine. If you are now expecting a baby, walking on a treadmill is safe as long as you know the rightest way to do it. Here are safety tips to allow you to do a workout on a treadmill even if you are heavily pregnant now. Check this out!
#1. Hug Your Belly When You are Walking
First of all, you can stay safe to workout on a treadmill by hugging your stomach during the session. When you are holding your hands close to your belly, you might feel your internal muscles contract. This kind of workout will allow you to strengthen your core. Muscle exercise is important since it will help you during the delivery process. Not only that but you can also reduce stress on your back by doing muscle exercise.
#2. Stretch Gently
The next important thing you have to do when exercising on a treadmill is stretch out before and after workout gently. This will make it possible for tendons and muscles to be ready for the workout. Not only that but the stretching session will make you more relaxed once the workout is completed. However, due to the change in your physical structure during the pregnancy, you need to be careful to not stretch beyond what is comfortable the most for you.
#3. Keep Yourself Hydrated
When doing an exercise on a treadmill during pregnancy, this is crucial to keep yourself hydrated during the workout session. This is because the exercises you do will result in burning fats that eventually increases the core temperature in your body. By keeping yourself hydrated, you will be able to maintain the normal temperature of your body and for the safety of your baby.
#4. Build a Level of Exertion that Suits You
Either you are pregnant or not, one of the most critical factors you should put into consideration is determining how much pressure you can hold during the workout. This will help you to stay healthy and fit during pregnancy. So, make sure to build a certain level of exertion suitable the most with your needs. It can be a scale of sorts between 1 to 10. Most of the time, the ideal level of exertion for a pregnant woman usually ranges from 5 to 5.6 scale.
#5. Feel Free to Use the Railings
If you think that railings on a treadmill will only fit for elderly people, then you have to change your mind. In contrast to people’s belief, the tool will also be very beneficial for pregnant women. You need to keep in mind that you might lose your balance when you are using an incline while walking on a treadmill. This is how the railings will be very helpful. They will help you to keep steading when you are walking on the device.
Do you know what the benefits of treadmills are? Well, for those of you who want to lose weight and live a healthy life but feel lazy to go out for jogging or do not like to consume diet food, maybe a treadmill is the most appropriate answer for you. This home fitness equipment allows you to walk and run without changing places, is it suitable? With this you can also adjust the speed, distance traveled, to find out your heart rate and calories burned.
In order to use it more effectively, it helps you know in advance what are the functions and benefits of using a treadmill. Come on, see more!
Of course, if you use a treadmill, the calories in your body will burn. What’s more, this static jogging tool has an incline mode that will make the treadmill go uphill, you can adjust its height as well.
By using this mode, your calories will burn more easily, but you should not run directly in incline mode. Take 15-30 minutes with a normal pass first.
Train the Heart
The benefits of treadmills are training the heart. When we step on the first step to run, the heart will start to react, flowing blood to the muscles and bones. Besides, the heart will also absorb oxygen so that energy is formed.
However, over time the heart will become weak. The use of a treadmill regularly will certainly help you in exercising your heart and breathing, making it easier for you when doing strenuous activities.
The treadmill is called a health monitor because this tool has features that can provide information to its users about some important factors about the body that need to be known by him.
For example, calories burned, and heart rate. So, users can adjust the speed or other features if you want to increase calorie burning.
It is clear that the use of a treadmill will reduce your weight. Running that you do will burn calories in your body which is useful for weight loss.
Especially for people who have difficulty finding drugs, milk, or other tools that can help you lose weight.
If you have a treadmill, it will allow you to be diligent in exercising. The more diligent in exercising, the aging process in individuals will certainly decrease.
The body will also experience an increase in all kinds of power that will affect your body’s fitness so that aging can be prevented.
Shaping the Ideal Body
If you crave the ideal body then, the use of a treadmill is one way. The use of a treadmill that is routine will provide benefits in the formation of your curves to be more streamlined and fit.
Therefore, do a treadmill or other exercise regularly so that the benefits you get will be more felt. The use of a treadmill can also prevent osteoporosis. This happens because using a treadmill can increase your bone density. In this way, the body will look more ideal, not bent straight. What’s more, if you have one at home, you will be more diligent in exercising.
So, what are you waiting for? Come on, realize your desire to exercise regularly, live healthily, and of course, you will lose weight. Get the benefits of treadmills soon!
To maintain your fitness and stay in shape, you don’t have to perform excessive workout. Running is one of the best yet simple exercise you can do to maintain your health. You can go running in the morning before the sun up or when the sun almost down in the evening. However, it is truly inconvenient when the weather is bad, better to play agen poker at https://agenpoker899.com/.
Heavy rain, storm, and there are other things that can prevent you from having comfortable and enjoyable running. Thus, you can always rely on treadmill because the principle is basically the same. However, you don’t have to worry the weather since you can perform your workout routine indoor using this simple exercise machine.
Here are the tips to make the most of your treadmill running so you still have enjoyable, effective workout routine:
- Even if you are expert at running, do not jump on the treadmill and start your workout directly. Always make sure to warm up before getting into the routine. A warm-up is good for your heart so it doesn’t suddenly spike up dangerously. It also help your muscles and joints to be more prepared with the regime and prevent from soreness.
- For effective running, you can increase the incline but don’t make it too steep because it can cause injury. You can set the inclination to 1 to 2 percent. Along with the incline, you can also try increasing the speed so you are more challenged in good way. You can also try interval training once a week for more effective result.
- Do not hold on handrails for too long because then your workout won’t be as effective as you expected. The handrails are there to help you get on and off safely. Holding on handrails will affect your posture badly which can cause some injury such as back, neck, or shoulder pain. It can also make your body imbalance. Besides, holding on handrails means you are reducing the effect of workout because the load is reduced and you do the regime too easily.
- Maintain stride in your natural gait. Running with correct from is necessary. In addition, remember no to over stride because it can create a braking force with the moving belt. Your stride needs to be quick and if you want to improve, add more steps to your run per minute. Aside from increasing the result, it is also good to prevent boredom.
Burning calories can be done in many ways. One of the most effective ways is by hitting the treadmill. This is one of the simplest exercise equipment that you can find in every gym. You can even buy yourself one so you can exercise while playing bola 88 at home anytime you want. One of the reasons why people are so obsessed with workout is to burn calories so they get proportional body. And of course, working out can help improving health in general since it engages every part of body to work.
Why choose treadmill for workout?
Treadmills are varied in design and feature. Started from manual treadmills to the most modern one, you can always choose the one you most comfortable with to use. Treadmill is also preferred by majority of people because it offers many advantages. Here are some of them:
- The first and common reason why people choose treadmill is because of its simplicity. It is a simple exercise equipment that can be used by anyone both women and men. It can also be placed anywhere. About the features, they are varied depending on the type of the treadmill itself. However, the principals of use is basically the same.
- Treadmill is safer to use for walking or running compared to actual grounds such as roads. It has predictable surface so it is easier to use. Meanwhile there are higher changes for you to trip over the road while walking or running due to some bumps, uneven surface, etc.
- You have all control over your workout routine. You can slow down the pace, speed it up, increase the incline, and many more. The treadmill is in your control and you can set it to your liking. You can even design custom programs to fit the time you have to exercise.
- Treadmills are preferable because it is a single equipment that can be used by multiple users without the need to adjust the structure. You just have to adjust the setting of the features on the treadmill to meet your liking.
- Treadmills, especially modern ones are equipped with high-technology features where you can monitor your heart rate as well as count your steps. Thus, you can keep in track of your workout so you know the progress. Some of highly-advanced treadmills even have features for entertainment so you can perform your workout routine motivated and far from boredom.
There are various ways for you to lose weight. Of course, you need to do it with purpose. Reducing weight for the sake of your health is highly recommended because obesity can lead to severe health problems you don’t want to suffer. Thus, doing exercise regularly using treadmill and playing dadu online are just some of the effective ways you can use to maintain your fitness as well as reduce weight.
Working out on the treadmill can help burning calories especially fat so it is highly suggested to maintain your regime in routine.
This exercise machine can help for weight loss. However, you need to do it the right ways to optimize the result. To make it more effective for your body to burn more calories and fat using treadmills, here are some tips to follow:
- Start off your workout on the treadmill by slow walking. Then, gradually speed up until you reach to the point where you run on the treadmill. Gradually, increase the speed so you can run faster. However, make sure to do it carefully because aggressive speed can lead you to imbalance and injury. It is highly recommended to practice interval training to make the most of your workout on the treadmill. Just imagine your body is like a machine. When it revives up several times, the machine will stay hot when it is off. Therefore, your body will keep burning more calories for several hours after your workout session ends.
- There are different types of people in the world. When it comes to running, not everyone is a sprinter. However, you don’t have to worry about not burning more calories just because you can sprint. You can simply increase the incline on the treadmill to make the most of your workout. You can gradually increase the incline until you are at 80-90 on the heart rate monitor. Do it for one or two minutes then gradually bring it back down to flat. You can repeat this action eight times. Varying your workout will optimize how your body burn calories.
- Try to push yourself further to maximize the process of burning the calories. You can try running faster or increasing incline to the hardest point for a few times during your session. Your heart rate will increase and the process of burning calories will be more effective. It is also recommended to use manual treadmill if you want to burn more calories since it requires self-strength to pedal the platform.
Treadmills are simple equipment to use for exercise. They can be used indoor or outdoor. The principles of how to use them properly are also relatively simple. You can simply walk or run on the moving belt following your workout regime to reach your goal. Working out on treadmills can help maintaining your fitness as well as reducing your weight. You can burn calories by maintaining regular workout on treadmills.
Even tough treadmills are safe equipment for exercise, it doesn’t mean you can just use it carelessly because there is always risk for injury.
So here are some considerations you need to take before using treadmill for workout:
- The reason why you perform exercise is to maintain your fitness and stay healthy and play kiu kiu online. However, using treadmill for exercise won’t do any good to your body if you have joint or back problems. Thus, make sure to talk to your doctor first to see if you have those problems. Your doctor will specify your condition and they will suggest what type of workout the best for you. Following your condition, your doctor will decide whether you have to stick with low-impact or high-impact training.
- Walking or running treadmill bare foot is strongly prohibited because it can cause some injury such as burns, scrapes, blisters, etc. Always wear comfortable running shoes to support your arches. There is no other substitution for running shoes to use for exercising on treadmills. Flip flops or sandals won’t do.
- Stay hydrated before, during, and after exercise. It is highly recommended to drink 0.5-0.7 l of water 90 minutes before starting your workout. Bring your water bottle and place it on the treadmill so you will stay hydrated during your workout. About the type of the drink, you can stick to mineral water. However, you can also drink isotonic if necessary. Make sure to avoid highly sweetened drinks.
- It is highly suggested to wear thick socks during your workout on treadmill to avoid getting blisters. The moving belt of treadmill cause heat and friction so if your socks are too thin, your feet can easily get blisters. You can try crew socks since they are more comfortable for running on treadmill instead of ankle socks.
- Always pay attention to the setting of the equipment and you’d better get familiarized yourself before using the treadmill. Therefore, you will know what to do with the equipment when you need it such as in emergency state.
Treadmills are safe but it doesn’t mean you are free from the risk of getting yourself injured. When it is used improperly, treadmills are still dangerous equipment. It doesn’t matter if you have the most advanced treadmills in the world, you will end up in injury if you are careless. It is also highly advised to keep your kids and pets away from treadmills.
Also, do not leave the key in the machine while not in use. To minimize the risk of injury while using treadmills.
Here are some useful tips to follow:
- Make sure to look forward while walking or running on treadmill. It is often that beginners look down at their feet while walking, playing poker uang asli and running. However, doing so will just increase the risk of getting injured because you will lose your balance. If you experience dizziness, step off the treadmills and take a breather for a few minutes until the dizziness gone. Then you can repeat your exercise.
- Handrails are useful especially to start out your regime. However, do not rely on them for an extended period because the longer you use them, the more strain you put on your elbows and shoulders. Handrails can also throw off your balance especially when the speed is high. In addition, holding handrails will also decrease the number of calories you burn since your core muscle are not engaged optimally. Be careful when increasing the speed because maintaining a fast paced run on a steep incline is much more difficult than it seems.
- Do not use treadmills barefoot. The moving belt on treadmill create friction and heat which cause burn, scrapes, and blisters of you walk or run on it barefoot. Thus, make sure to wear proper shoes for exercise to absorb the shock of movement as well as take some stress off the strains. Thus, your muscles and joints will stay safe. Wearing shoes during workout on treadmill is important for sanitary wise.
- Do not attempt on stepping off a moving treadmill no matter how expert you are at running. It is often that you want to leave in a rush so you forget to slow down the pace before stepping off. However, a moving treadmill is dangerous for anyone. Thus, you need to completely shut off the moving belt for the same of everyone’s safety. Make sure that you know where the emergency button is in case of emergency.
Maintaining your fitness is necessary for your own health. You don’t have to do extreme workout to stay fit. In fact, you can use simple exercise equipment such as treadmills to stay in shape. However, it is important to know exactly how to use it so you can do your workout routine safely. No matter how safe treadmills are, the risk of getting injured is still there. If you don’t use it carefully, you may get short-term or long-term injury in return.
Here are some tips to use treadmills safely:
- Always start out slow. There is no need to be in a rush when you exercise using treadmills. They are not going anywhere so stay calm. No matter how expert you are at running, starting out slow is a must. Start your exercise with the lowest speed. Try to get comfortable first then you can gradually increase the speed as you like. Star your workout by walking for 5 minutes on the treadmill so you can loosen up your muscles and joints and your heart raise won’t spike up so suddenly.
- It is highly advised to avoid things that can distract your focus while walking or running on treadmills. Some people choose to work out and do other things such as watching TV, playing at situs judi poker, texting, video calling, etc. those are distraction that can increase the risk of getting injured. Do not even try to use treadmill wasted. Your drunk self won’t be able to maintain your posture and focus which can result in fatal injuries.
- Learn more about safety features of the treadmills you are going to use. They are there for a reason. Thus, spare your time to learn more about them so you will know which one to use in case of emergency. Modern treadmills are often equipped with more complete safety features so you should get familiarized with them before starting your workout routine.
- Be wise with the speed. Running fast doesn’t mean you will lose your weight instantly. Thus, there is no need to aggressively speed up the pace to the point where you have to desperately clutch on the handrails. Higher speeds means higher chance of injury. Thus, keep the speed in check to make sure you are safe. Also, keep in mind to slow down the speed before stepping off. If you just hop off to the side, there is higher risk to twist your ankle.
Working out using treadmills is done by majority of people who like exercising. Treadmill is simple and effective exercise machine that can be sued by anyone. It has same core movements and action. However, there are various types of treadmills you can find in the gym concerning the usage. There is manual treadmill with no electric power to move the belt. It function using human force only. There is also powered treadmills which usually use electricity and gears to function. You can use different setting and speed.
The belt can be turned and off instantly as well. Then, there is treadmill desks which are relatively new. They are ordinary treadmills with the addition of desk surface mounted towards the front. Thus, you can use do other things while walking or running such as operating your laptop to watch movies or complete your task.
Using treadmills correctly
Treadmills are safe equipment for exercise. However, you still need to use it correctly to prevent from injury both short term and long term. Here are tips to use treadmills in the correct ways:
- Make sure you know how to operate the treadmills. You need to familiarize yourself first with the treadmill by finding out how to adjust the speed, how to incline, etc. You can ask staff to guide you if you use treadmill at the gym.
- Before stepping into treadmill, make sure to do some stretching. You can perform 5 minutes stretches to loosen up your muscles and joints. It is highly recommended to do dynamic stretches.
- Next step is when you are about to use treadmill. Grad the handrails then place your feet on the side of the belt. Do not stand directly on the belt especially when you have turned it on. Once you are steady, hit the button and start then the belt will move slowly at first. Make sure to put your feet on the belt carefully one at a time. Then you can start walking and hands off.
- Start your walk in slow pace before speeding up. Then, you can jog lightly before running. Make sure to walk or run in proper form to avoid unwanted pain or injury. It is highly advised to hydrate yourself before, during, and after working out. You can place the bottle in the hold bottle holders usually equipped on the treadmills. Stretch your body after exercise to prevent from tightness or soreness.