How To Use A Treadmill-Getting The Most From Your Workout

Running on a treadmill is a great form of aerobic exercise, and can help you burn calories and improve your overall health. While it might seem that a treadmill simply involves running, you should learn how to safely use one before you begin your workout. Using the proper form, knowing that your gait and stride are a little different when running on a treadmill, and using safety features will help you avoid serious injury. Finding more creative routines can help you maximize your workout and keep you engaged in your exercise plan. Make sure you talk to your doctor before beginning any exercise routine.

Getting the Most from Your Workout

1.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.

Follow your run with a few minutes of walking to cool down.

2.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.

Consult your treadmill's manual or talk to a trainer at your gym to learn about interval training regimens that are programmed into your machine's computer.

Never set your speed beyond your abilities. Always underestimate your maximum speed on a treadmill to avoid injury.

Remember that the way you run on a treadmill is a little different from how you'd normally run. Get used to how this slight change feels before sprinting.

3.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 1 day, focus on the distance the next. Sprint for 5 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.

Check your control panel, consult your manual, or talk to a gym trainer to learn about automatic terrain settings that can simulate walking over hills.

If you live on flat land but you're training for a race or marathon that'll take place in a hilly area, using terrain training functions can be a great way to build your endurance.

4.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.

Don't hold onto handrails while running or sprinting, as this can put you at a greater risk of falling.

The major exception to this rule is if you have any balance issues or special needs to take into account. Use handrails when walking to maintain your balance, and be sure to consult your doctor about any further precautions you should take.