Treadmills are an effective exercise tool. Whether you use one in your home or at the gym, understanding the machine's basic operations ensures a safe experience. Treadmills are ideal for indoor walking or running, and for tailoring workouts to suit your fitness goals. According to the World of Sports Science, "most treadmill control mechanisms are compatible with various brands of heart monitors and biofeedback devices, which permit treadmill users to obtain a comprehensive reading as to their workout quality." Though the machine is fairly simple to operate, it takes focus to walk or run safely and effectively.
Step 1
Step on the treadmill's belt and examine the controls. Take note of the emergency stop button, which should be prominently displayed in the center. Press this button if you ever need to stop the machine immediately.
Step 2
Familiarize yourself with the other controls: speed up/slow down, increase/decrease incline, and "Quick Start."
Step 3
Press the "Quick Start" button. The belt will begin moving slowly, at approximately 1 mph. Begin walking on the belt. Do not hold on to the handrails. Swing your arms naturally, as if you were walking outdoors.
Step 4
Press the speed up button to increase your pace. A brisk walk is approximately 3 1/2 mph. A moderate jog is approximately 6 mph.
Step 5
To increase intensity, increase your pace or change the incline of the belt to simulate running up a hill.
Tips and Warnings
- Wear comfortable clothing and athletic shoes. Moisture-wicking fabrics are ideal for exercising, but cotton will also work. Running or walking shoes will provide the best combination of cushioning, stability and flexibility. Familiarize yourself with the treadmill's special features before you start exercising. Many treadmills include predetermined workout programs from which to choose. These programs are a great way to keep your workout interesting. A good beginner's walking workout is to start with five to 10 minutes of slow walking to warm up your muscles. Follow with 15 to 20 minutes of brisk walking to raise your heart rate for a good cardiovascular workout. Complete your session with three to five minutes of slow walking to return your heart rate to normal. As you progress, add time and intensity to the middle segment of your workout. If you prefer to run on the treadmill, begin with three minutes of brisk walking, followed by five minutes of slow jogging. Speed up to a sustained running pace for 15 to 20 minutes. Cool down with five minutes of slow jogging and walking.
- Start slowly and pay attention to the speed of the belt. Misuse of a treadmill can result in serious injury. Never hold on to the side rails or the front bar. According to Lorra Garrick, a certified personal trainer, "Any kind of holding on eliminates walking's weight-bearing benefits. Even resting your hands on the machine compromises efficiency. Holding on with one hand is also cheating, creating unequal stresses. In everyday life, the lower-back muscles keep you erect while moving about. Holding on keeps the lower back from doing its work. It even raises blood pressure." Consult your physician before starting any exercise program.
Things You'll Need
- Comfortable exercise clothing
- Athletic shoes
References
- Treadmills: World of Sports Science; K. Lee Lerner and Brenda Wilmoth Lerner, Eds.; 2007
- Work out! The Lowdown on the Latest in Fitness Activities; Marjorie Whigham-Desir; Jan, 1996
- Treadmill Secrets: A Certified Personal Trainer Reveals How to Make the Most of Your Walk; Lorra Garrick; 2007
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