Difference between revisions of "Use a Treadmill"

#Warm up your joints and muscles by walking before running. Your joints and muscles work best when they’re warmed up for about 5 minutes. Get your blood flowing by walking at a slow pace on a slight incline, such as at a 2% incline. This will help you avoid injuries such as muscle strains or tears.<ref name="rf1">http://www.huffingtonpost.com/2013/06/05/treadmill-mistakes_n_3385564.html</ref>

#Build up your speed gradually. After warming up for a few minutes, increase your speed to a light jog. After 5 minutes, increase your speed slightly. Proceed to increase speed until your pace is a sprint, then gradually decelerate in 5 minute intervals.<ref name="rf2">http://www.exerciseismedicine.org/assets/page_documents/Use%20A%20Treadmill%20To%20Boost%20Your%20Running%20Performance.pdf</ref>

#Vary speed and distance training days. Switching up your workout routine will help you keep interest and avoid doing any damage to particular muscle groups. If you focus on speed training and you try to run at a full sprint on one day, focus on the distance the next. Sprint for five to 20 minutes on your speed day, then jog for 20 to 60 minutes on the next day. Remember to begin and end your workouts with walking to warm up and cool down.<ref name="rf2" />

#Avoid grabbing the handrails. Holding onto the handrails will take some of your body weight off the muscles of your legs and core. This will burn fewer calories and give you less intense of a workout. If you need to take a break, bring the belt to a stop and step off for a minute.<ref name="rf3">http://www.mensfitness.com/training/cardio/9-ways-max-out-your-treadmill-workout?page=2</ref>

#Walk with your hands above your head. Raising your arms above your head while speed walking can improve your workout and maximize the number of calories you burn. It raises your heartbeat, making your workout more challenging, and strengthens your upper-body. Try moving your arms up and down with each stride in addition to holding them above your head for an extended period of time.<ref name="rf4">http://www.shape.com/blogs/shape-your-life/5-unique-ways-make-most-your-treadmill</ref>

#Add upper-body exercises to your treadmill workout. Consider including an upper-body routine with your treadmill workout by using the handrails to do chest presses and triceps presses.<ref name="rf4" /> Turn the belt off, or step off the belt onto the treadmill’s side tracks.

#Walk sideways. When you’ve gotten the hang of walking normally on a treadmill, consider lateral walking exercises, or walking with a slow side shuffle. Position yourself sideways on the belt and side-step at a speed of 1 to 1.5 miles per hour. Use a handrail as you begin your shuffle to help keep balanced.<ref name="rf3" />

#*Walk an equal amount of time on each side so you work your muscles evenly.<ref name="rf4" />

#Walk backwards. Start off walking normally on the treadmill. Make sure the speed is set to less than 2.5 miles per hour. Turn by keeping hold of the rail on the side you’re turning into as you did when you shifted into a side shuffle. Reach for the other side rail and grab hold to keep your balance as you pivot from the shuffle position to backwards walking position.<ref name="rf4" />

#Consider enrolling in a class or purchasing a treadmill workout video. Check to see if there are any treadmill classes available at your local gym. If you enjoy social settings, classes can help you stay engaged in your exercise routine. If you have a treadmill at home, look into workout videos, which offer challenging and unexpected ways of using a treadmill set to a pace and order designed by a fitness professional.<ref name="rf4" />

#Consult your doctor before beginning any exercise routine. Before taking on any aerobic routine, talk to a doctor about your heart health. Ask your doctor about any limitations you should place on your workout regimen.<ref name="rf5">http://www.acsm.org/docs/brochures/selecting-and-effectively-using-a-home-treadmill.pdf?sfvrsn=2</ref> When seeking medical evaluation, consider your spine and joint health, particularly your knee and ankle joint health.<ref name="rf6">http://www.spine-health.com/wellness/exercise/treadmills-exercise-and-pain-relief</ref>

#Familiarize yourself with the display, control panel, and safety features. Before using any treadmill, make sure you go over its control panel, workout options, and safety features. Seek guidance from a trainer at your gym, or if you’re purchasing a treadmill for your home, consult the salesperson or other professional at the store. Locate the emergency stop button and determine whether the treadmill has a safety stop tether or clip.<ref name="rf7">http://www.mass.gov/eohhs/docs/dmr/awp/hcpi-risk-treadmillsafety.pdf</ref>

#Use the safety clip. If your treadmill does have a safety tether or clip, always use it. This feature clips to your clothing and automatically stops the machine if you pull away from the control panel. While most people skip out on the tether, it’s the best and most recommended way of avoiding serious harm when using a treadmill.<ref name="rf8">http://www.bu.edu/today/2015/treadmill-safety-tips/</ref>

#Keep shoulders back, your head up, and don’t look at your feet. Always use proper form when walking or running on a treadmill. Your body should be straight and upright, with your shoulders held back and chin up. Your abdominals should be tight, and your gaze should be fixed straight ahead. Don’t look down at your feet.<ref name="rf5" />

#Take a break from screen time. One of the most common causes of treadmill-related injury is distraction due to looking at a cell phone. Consider leaving your phone elsewhere or putting it on airplane mode so you won’t be tempted to answer any calls or texts. If you use your cell phone to listen to music while running, use an arm strap for hands-free use, and keep it on airplane mode.<ref name="rf9">https://www.washingtonpost.com/news/to-your-health/wp/2015/05/05/how-to-safely-use-a-treadmill-its-not-as-easy-as-you-think/</ref>

#Come to a complete stop. Avoid jumping off a treadmill while the belt is in motion. Instead, wait until it’s come to a stop to dismount. Turn the machine off or use any available pause function if you need a break, and never jump back on a belt in motion.<ref name="rf10">http://www.consumerreports.org/cro/news/2015/02/7-steps-to-safe-treadmill-use-and-a-good-workout/index.htm</ref>

#Use your treadmill away from walls or windows. Your gym will most likely have positioned its treadmills to avoid injury in case of a fall, but you choose where you place your home machine carefully. If a treadmill is positioned too closely to a wall, you are at a greater risk of becoming pinned between the moving belt and the wall. This can result in significant bodily harm. Make sure you have 6 to 8 feet of clearance between the rear of the treadmill and the nearest wall. Never position the rear of your treadmill close to a window or glass door, or a fall could put you at risk of colliding with the glass.<ref name="rf5" />

#*If you’re purchasing a treadmill to use at home, go with one that has both an emergency stop button and a safety tether clip. Making sure the machine stops in the event of a sudden fall is especially important at home, since there won’t be any trained professionals to offer assistance as there are at a gym.<ref name="rf5" />