Walking on a treadmill is a convenient way to get in the recommended 30 to 60 minutes of cardiovascular exercise on most days of the week. A manual treadmill may be helpful when time, weather or other factors do not permit you to exercise outdoors. Manual treadmills are less expensive, easier to store and quieter than motorized treadmills. Knowing the basics will ensure a safe and positive treadmill experience.
Use the Handlebars
Grasp the handlebars as you step onto the treadmill belt. If the belt slips or moves, you will be able to stabilize yourself and avoid a fall. The handlebars are there to offer extra support and balance. Use the handlebars until you feel confident in your ability to balance, at which point you can incorporate your arms into the workout.
Positioning
Lean your body slightly forward as you begin to step on the machine. This action helps the belt begin to move. Manual treadmills do not have the same cushion as motorized treadmills. If you have bad knees, this action may cause some pain. If this is the case, you may need to invest in a motorized treadmill for its shock absorption that will make it easier on your knees. Once the treadmill belt is running smoothly, stand tall for the duration of your workout.
Engage Your Core Muscles
Stand straight and keep your abdominal muscles tight while walking. This adds stability and strength to your workout, as well as works to protect your back during exercise. Engage your abdominal muscles by pulling your bellybutton in towards your back.
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