Treadmills are type of cardiovascular exercise machine. They have a track that goes around in a constant motion to simulate the action of walking or running outdoors. They come with hand rails for balance and a digital screen that gives you your distance, caloric expenditure, degree of incline and time. If you are planning on running for 25 minutes on the treadmill, there are several steps you can take.
Step 1
Familiarize yourself with the controls and what they all do, if you have never used a treadmill before. Treadmills come with a "start" button, buttons to increase or decrease your speed, buttons to increase and decrease your incline, and various workout programs to choose from. The speed and incline buttons have up and down arrows on the top and bottom. Get familiar with the starting and stopping procedures. If you are at a gym, seek the help of a personal trainer or fitness instructor that works there.
Step 2
Attach the toggle switch. Treadmills come equipped with a kill switch that has a long cord. One end is attached to the machine and the other end has a clip on it that you attach to your clothing. In the event you were to fall off the treadmill, the cord is pulled, the machine automatically shuts off and the track stops moving. Once you get on the treadmill, attach this clip to your clothes in a place where it will not get in the way of your arm swing.
Step 3
Stand on the sides of the track. There is an area there to place your feet. Hit the "Start" button and the track will start moving on its own at a slow pace. Hold on to the side hand rails, lift your body up in the air and slowly lower yourself down on the track until you are walking. Continuously hit the up arrow for "speed" until you get the track moving to an intensity that is a fast paced walk. Go for two minutes then continuously hit the up arrow again until you are at a light jogging pace. Go for three minutes, continuously hit the up arrow again until you are at a running pace that is about 75 percent of your maximum effort. Run for 25 minutes. Then, continuously hit the down arrow for "speed" until you are walking at a moderate pace. Go for two minutes, then shut the machine off, let the track come to a complete stop, then step off the treadmill.
Step 4
Perform an interval. Interval training is characterized by alternating between high and low intensities. According to the Mayo Clinic, interval training can increase your caloric expenditure, improve your aerobic capacity and help prevent boredom. To run for 25 minutes doing intervals, start with a two-minute walk and three-minute light jog. Turn your speed up until you are at 85 to 90 percent of your max. Go for 30 seconds, then turn your speed back down to about 50 percent of your max. Alternate back and forth for 25 minutes, then come to a moderate walking pace. Walk for two minutes, then shut the machine off.
Step 5
Use proper form. When you are running on the treadmill, keep your gaze looking forward, your back upright and make sure to swing your arms smoothly and take long, smooth strides with your legs.
Tips and Warnings
- Most treadmills also come with a numbered keypad. To save yourself time when you are increasing and decreasing your speed, hit the actual speed you want and press "Enter." For example, if you are going 3 mph and you want to go 7, hit "7," "0," then "Enter."
- Never leave your hands on the rails for long periods of time. This will cause you to slump and it will take a lot of work away from you. If you have never exercised before, seek the consent of your physician.
Member Comments