Walking on a treadmill can help you burn calories and improve your cardiovascular strength. Using walking poles while working on a treadmill provides even more benefits, according to researchers at the department of exercise and sport science at the University of Wisconsin-La Crosse. Researchers found men and women burned more than 20 percent more calories working with poles than without, increased their heart rate by more than 15 percent and improved their cardiovascular function by more than 20 percent.
Step 1
Adjust the length of the poles you will be using and take several practice steps forward, using your normal stride. Stand on the treadmill when it is not moving and determine if the length of the poles is correct for use on the treadmill. Lock the poles into place, if necessary. Place your hands on the poles, wrapping any materials around your hand designed for that purpose, or placing your hands inside any grip area made for that purpose.
Step 2
Turn on the treadmill and begin walking without using the poles to gauge your speed. Set any program into the machine you desire. Prepare your posture and balance to begin walking with the poles, placing your hands even with your hips, with your elbows close to your body. Let the ends of the poles drag on the treadmill behind you while you walk for a short time to familiarize yourself with the arm position and body balance you'll use during your workout.
Step 3
Walk, moving your right hand forward as you step with your left foot. Keep the bottom of the pole behind you, pushing down against the treadmill tread each time. Keep your arms straight and maintain an erect posture. Alternate the motion left and right, keeping the part of the pole touching the ground slightly behind your opposite foot, not in front of you.
Step 4
Move the poles from your shoulders, not the elbows, to involve more upper-body muscles. Squeeze the grip each time you push off the ground with a pole.
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