Much cheaper than their motorized equivalents, manual treadmills are a good option for those on a small budget. Manual treadmills are small and light and are easy to fold and store away in small apartments and in areas where space is limited. They are a useful tool for any exercise regimen and helpful for engaging in cardiovascular workouts that elevate the heart rate and blast away stubborn fat.
Non-motorized treadmills are powered by the movement of the user's feet while running or walking, and go only as fast as the user is able to move. Although not recommended for rigorous workouts, manual treadmills can still help you work up a good sweat.
Step 1
Examine your treadmill closely to familiarize yourself with any safety buttons and how they work.
Step 2
Locate treadmill away from furniture and walls. Ensure area behind and under treadmill are clear.
Step 3
Wear proper clothing and walking or running shoes. Good shoes are essential to ensure the right amount of traction when operating your treadmill. Tie hair back if necessary to keep it away from your face at all times. Clear sight is important.
Step 4
Remove any foreign object or debris from treadmill belt before use.
Step 5
Perform a stretch for your lower body and back before beginning your workout.
Step 6
Adjust treadmill to its lowest speed and begin warming up by walking at a slow pace.
Step 7
Increase your speed gradually by turning the adjustment knob to adjust the resistance of the running belt until at a faster walking, jogging or running pace comfortable for you.
Step 8
Take short strides as opposed to long ones to cover more distance and keep up momentum. Steady yourself by holding onto the hand rails if necessary.
Step 9
Decrease speed of the running belt gradually to end your workout. Hold onto the handrails at the same time. Walk slowly for several minutes to cool your body down and lower your heart rate. Bring the treadmill to a full stop before stepping off the running belt and onto the floor.
Step 10
Perform a cool down after your workout to eliminate muscle soreness or stiffness later on. Drink plenty of water to ensure proper hydration after your workout.
Tips and Warnings
- Refrain from using a manual treadmill if you have joint problems due to the level of exertion required to power the device. Stop use of treadmill immediately if you feel abnormal symptoms or pain. Do not overexert yourself. Go only at the pace you are comfortable with. Keep your body and head forward at all times. Check with your doctor before beginning your exercise program.
- Never turn around on the treadmill while you are operating it. Never put liquids anywhere on treadmill. Never climb on or swing off of the handrail of the treadmill. Never let children near or on the treadmill while it is in motion.
Things You'll Need
- Treadmill instruction manual
- Exercise clothing
- Walking or running shoes
- Water
References
- "Treadmill Online: An Overview of Manual Treadmills"
- "Manual Treadmill Vs. Motorized Treadmill: Should You Invest in Manual Treadmill?"
- "Precor 903 Manual Treadmill"
- "2008 Physical Activity Guidelines for Americans: Fact Sheet for Health Professionals on Physical Activity Guidelines for Older Adults"
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