Treadmills offer a way to exercise anytime day or night, whatever the weather, in your own home. Walking on a treadmill requires no special skills. People who aren't accustomed to exercise can start slowly and build up to more strenuous workouts. The U.S. Department of Health and Human Services recommends that on most days adults aim for 30 minutes of cardiovascular exercise such as walking on a treadmill.
Shoes
Wear athletic shoes designated as walking shoes or running shoes. These shoes allow for back-to-front movement while holding the foot stable and preventing a lot of side-to-side movement. Don't wear sandals or flip-flops. AARP says a properly fitted walking shoe should have a fairly rigid sole to offer a lot of support. You should be able to wiggle your toes in the shoes, but the shoe shouldn't slide around on your foot. Lace up shoes will offer more support than slip on shoes.
Warm Up
Get ready for your workout by warming up your muscles. Do a few simple stretches. Flex your heels and toes and stretch your calves. When you begin walking on the treadmill, walk slowly for the first five minutes to allow your muscles to warm up further.
Posture
Good posture helps you get the most benefit out of your treadmill workout. Stand up straight. Don't lean forward and don't hold onto the rails on the side of the treadmill. The rails are there to provide support if you feel yourself slipping, but holding onto them could result in injury. Walk with a normal stride, gradually increasing your pace.
Intensity
The staff at the University of South Carolina recommends that you begin your treadmill workout at a low speed--about 1 to 2 miles per hour. Gradually increase the speed of the treadmill as your heart rate climbs. Vary the speed and incline of the treadmill to add variety to your workout and keep your heart rate up for 20 minutes. Then gradually slow the treadmill. You can also try interval training--a few minutes of of intense, faster walking followed by a more normal pace. Programmable treadmills make setting a varied routine easy, but you can adjust the settings on a manual treadmill to add variety. Don't increase the speed so much that you can't keep up and risk falling. If you find yourself gripping the handrail in an attempt to keep up, slow down the treadmill.
Music
Though some people like to read or watch television while they work out on the treadmill, music can help set a pace for your workout. The Arthritis Foundation recommends choosing upbeat, peppy tunes to motivate you.
Cooling Down
Allow yourself a cool-down period at the end of your workout. Slow the treadmill and keep walking for about five minutes as your heart rate and breathing return to normal. After you're off the treadmill, do a few gentle stretches.
Member Comments