Cardiovascular exercise is characterized by repetitive movements of the large muscle groups of the body for a long enough period of time to strengthen the lungs and heart. A treadmill is a piece of cardiovascular equipment that is designed to strengthen your respiratory system. When you use a treadmill, there is a right way and a wrong way. If you use it properly, you can get a great workout and receive all the benefits they have to offer such as weight reduction, stronger bones and improved circulation.
Step 1
Learn the features. Treadmills have a digital screen that tells you your time, speed and incline. There are also multiple program features you can choose from when you are working out. Get familiar with all of these features before using the treadmill.
Step 2
Board the treadmill. Treadmills come equipped with handrails and side rails on both sides of the track. When you first step on to the treadmill, use the handrails for balance and place your feet on the rails on the edge of the track.
Step 3
Attach the "ripcord." Treadmills come equipped with a tether cord that has a clip on the end. When you get on the treadmill, attach this clip to your clothing. If you fall off, the cord is pulled out of the treadmill, which shuts down the machine and stops the belt. This is a safety feature.
Step 4
Start the machine. After you get into position and you've attached the tether cord, turn the machine on. When you do this, the track will start to move at a slow pace. Lift your body up by pressing down on the handrails and slowly lower your feet down on the track until you are walking. Once you do this, look for the "speed" button and hit the up arrow several times until you get to the speed you want. You can also make the machine slower by hitting the down arrow.
Step 5
Do not read magazines. When you are using a treadmill, do not read books or magazines when running at higher speeds. This can be a distraction that can cause you to lose your place on the track and trip yourself up or even go off the back.
Step 6
Watch your form. The handrails are there for balance when you first get on the treadmill. As soon as you get moving, take your hands off them and do not put them back. Placing your hands on the rails and slouching will take a lot of work away from you and it will also cause muscle imbalances in your upper body.
Tips and Warnings
- When you increase of decrease your speed on the treadmill, you can also hold the arrow buttons down instead of hitting them numerous times. Some treadmills also have a number pad where you can enter a numerical speed and then hit "Enter." If you want to change your incline, look for an "Incline" button and follow the same procedure for raising and lowering that you did for the speed.
- Treadmills often come equipped with bottle holders. If you place a water bottle in it, be careful when you pick it up and place it back down. If you drop it, you could trip. Also be careful of draping a towel across the handrails for the same reason.
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