The treadmill is designed to enable you to walk without being exposed to the outdoor elements and to control your workout. Treadmills are available for home use, or you can find them at the gym. Since walking is something you do naturally, using a treadmill is simple once you get used to the moving belt. Walking can help to lower LDL, raise HDL, lower blood pressure, assist with managing Type 2 diabetes, maintain your weight and keep you fit, claims the Mayo Clinic.
Selection
According to the Consumer Reports website, there's only one type of treadmill, but they come in three main price ranges. The budget treadmill offers a maximum speed of 10 miles per hour, an incline option of about 10 percent, and a display that shows distance, speed and calories burned. The mid-priced treadmill has all the features as the budget models but with a few extra things such as additional electronic programs. The higher-priced models offer the same features as the mid-priced treadmills, but the deck and frame are sturdier and the motor is more powerful. The lowest range of treadmills is suitable for walking, but runners will benefit from the stronger motor and longer belt.
Preparation
Before you start using your treadmill, learn how it works. Most of them have an on-off button or switch and speed control. Many offer a choice of inclines. Most treadmills designed for home use have a safety clip that you attach to yourself or something you're wearing, with a key on the other side of a rope or string that attaches to the equipment. If you fall, the key comes out of the treadmill and stops the motor to prevent or decrease the degree or injury. Consult your doctor before you begin working out on a treadmill.
Safety
The Health Forums website states that you should remove all clutter from around the treadmill. Wear walking or running shoes with the laces tied. Remove and secure any towels, water bottles or other items that may cause you to trip. Don't put your hands near any moving parts. If you have to leave your treadmill for any reason, turn it off to prevent an accident if children or pets get on it.
Begin
Step up on the treadmill and straddle the belt with your feet on the platform. Attach the safety clip to your apparel and plug the key into your treadmill. Push the start button and set the speed. If you have never used a treadmill before, begin at the lowest speed to get a feel for the equipment and how to walk on a moving belt. As you get used to it, gradually increase the speed. Until you are comfortable with the treadmill, hold on to the handles.
Warm-Up
The Mayo Clinic advises taking approximately five minutes to warm up your muscles by walking slowly on the treadmill. If your target speed is four miles per hour, walk at two miles per hour and gradually increase the speed as you feel your muscles warming up.
Walk or Run
After you warm up, set the speed of the belt at the desired pace for your walk or run. You'll get the most benefit of the exercise if you let go of the handles and allow your arms to move naturally, swinging at your sides while walking or pumping while running. You may move the incline to increase the intensity at any time during your workout.
Cool Down
After you finish running or walking at full intensity, gradually lower the speed. Spend at least five to 10 minutes cooling down, or you risk injury to your muscles and heart. After you finish cooling down on the treadmill, the Mayo Clinic advises stretching your muscles.
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