The treadmill is one of the most ubiquitous pieces of workout equipment in gyms and homes across the world, due to its simplicity, ease of use and convenience. But if you've never stepped foot on a treadmill, you may not know how to get your workout started. Understanding the basics of the treadmill will help you get a jumpstart on your fitness goals.
History
The treadmill's origins go all the way back to the nineteenth century, according to eFitology.com, when horse owners used a manually powered treadmill to train their animals for racing or to keep them in shape for performing basic tasks around the farm, such as plowing. Prisoners in the early 1900s used a type of treadmill as part of manual labor. "Popular Science" magazine published an article in 1933 describing the benefits of using a treadmill for physical fitness, and by the 1960s, the machines were beginning to pop up in homes and gyms across the United States.
Benefits
Everyone knows how to run. And since running and walking is one of the easiest forms of exercise and burning calories, the treadmill quickly became a popular piece of exercise equipment. It affords you the ability to walk for long distances without having to deal with the elements of weather, and to be able to stop a workout without having to retrace your steps back home. Most modern treadmills also now come equipped with electronic displays that show how far you've walked or run, as well as providing information on heart rate and calories burned.
Operation
Understanding how to use a treadmill before you step on is essential not only for having an effective workout, but for reducing your risk of injury. Read the user's manual for your treadmill thoroughly before stepping on the machine. Every treadmill is different, but most have the same basic functions. Step on the treadmill and clip on the emergency shut-off key. Turn on the treadmill and, while standing on the belt, adjust the belt speed up only a few degrees. This will get the treadmill belt moving. Hold onto the handles as you walk along with the belt. Once you feel comfortable, adjust the belt setting to make it go a few degrees faster. Get to a comfortable walking speed, then try to take your hands off the handles and walk by yourself. If at any time you feel uncomfortable, turn the speed down or stand with one foot on either side of the belt on the treadmill platform.
Workouts
Once you've gotten the hang of using the treadmill, you can start using it to get in a quality workout. Many treadmills feature preprogrammed workouts you can use to get your heart rate going, change the incline of the machine and vary the speed throughout your workout. Some treadmill workouts can help simulate walking up and down a hill, running a marathon with changes in incline, and alternating between walking and running. Check the owner's manual to review the various treadmill workouts, then pick one that best suits your physical activity needs and comfort level.
Tips and Warnings
Always use the emergency clip when walking or running on the treadmill. This clip protects you in case you fall while on the treadmill, and automatically shuts off the treadmill when the clip is removed. Be sure to wear sensible, comfortable clothing and shock-absorbent shoes when walking or running on the treadmill.
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