KNOW YOUR TREADMILL
Get Treadmill's Control Panel familiarity
Ask for some basic instruction from a trainer or the person who you bought from, or read the instructions on the machine console before you turn it on. Most treadmills have the same features, including preset or manual workout selections, start and stop buttons, speed and incline adjustments.
Safety Features knowledge
It is a large red button in the middle of the machine console. Learn where the emergency switch is and try using it.
Maximum speed knowledge
Before you start using treadmill for the first time, stand on the treadmill with your feet on the side rails (not the belt) before you start the machine. Select a manual program and increase the speed of the belt gradually to understand how fast your treadmill can move.
To start walking on the treadmill, it's often easiest for a beginner to hold on to the handrails . When you are comfortable with the pace, step onto the belt, let go of the handrails, and walk normally.
Start by Walking
Start by walking at a slow comfortable pace . Keep your chin and head up, and stay in the middle of the belt as centered
Use a Comfortable Pace
Find a comfortable walking speed for you. Warm up by walking for a few minutes before increasing the pace.
If you choose a preset program, the machine will take you through all the phases of warm up, exercise and cool down. This is a great way for a beginner to get comfortable on the machine.
Try Jogging and running
once you are comfortable walking; you can start jogging and then running on the treadmill. This takes some practice. Getting on an off a moving treadmill can make you feel a bit dizzy the first few times, so be careful of this unexpected sensation.
The biggest mistake treadmill users make is holding on to the handles while walking or running. Holding onto the treadmill creates a long list of problems for the exerciser, including:
- Decreased exercise intensity (inter you burn lesser calories)
- Posture is Compromised
- Muscle strain possibilities.
- coordination and balance is reduced
Proprioception (body's ability to naturally sense and adjust your position in space) is reduced.
Try Incline mode
You can increase the incline to increase your exercise effort without increasing your speed or intensity. But, don't hold the handrails. Holding on while the treadmill is in a incline mode creates even more compromised body position. When we walk up an incline, we naturally bend at the hips and knees as your body leans slightly forward; holding on to the handrails on an inclined treadmill actually forces your body to lean back.
Stopping the Treadmill
There two ways to stop a moving treadmill:
- Decrease the speed (using the speed controller) until the belt stops.
- Hit the big red stop button, which reduces the speed quickly.