Treadmills are one of the most versatile cardio machines available. Whatever your fitness level, you can use them to walk, hike, jog or run. Pursue goals like losing weight, improving cardiorespiratory fitness or training for a big race with your treadmill. Achieving any of these goals, however, requires that first step--getting started with your treadmill workout. As noted on the Pose Tech website, a warm-up is a necessary part of any treadmill workout because it helps your body acclimate to the treadmill's movement.
Step 1
Step on the treadmill and press "quick start" or a similarly labeled button. Hold the handrails until the belt starts. Some models require you to press "start" and then increase the speed to make the treadmill start moving.
Step 2
Start walking with a heel-ball-toe step. Increase the speed of the treadmill to just 2.5 to 3.5 mph and walk, even if you plan on running for your workout. Shrug your shoulders and rock your head side to side to loosen up your upper body. Shake out your arms. Stay at this very easy pace for two to three minutes.
Step 3
Raise your incline to a 1 percent grade to make up for the lack of wind resistance and movement of the belt. In 1996, the "Journal of Sports Science" published a study that showed working on a 1 percent grade on the treadmill best replicated the exertion of an outdoor workout.
Step 4
Increase your speed slightly to reach a brisk but manageable pace. Jog or walk for two to three more minutes.
Step 5
Pause the treadmill and step off. Stretch your calves, hamstrings and quadriceps with static moves for 20 seconds for each muscle group. Remember to do both legs.
Step 6
Hop back on the treadmill and unpause. Add 0.2 mph every 90 to 120 seconds to find a base pace from which to perform your workout. Walk or jog at this pace until you have completed about a 10-minute warm-up and move into the bulk of your routine.
Tips and Warnings
- To prevent injury, wear athletic footwear appropriate for walking or running.
- Always consult your physician before beginning a new exercise program.
Things You'll Need
- Motorized treadmill
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