The treadmill is an exercise machine that features a belt and motor that allows you to walk or run at a specific speed. Similar to other cardio fitness equipment, however, using a treadmill safely and successfully requires several considerations such as the initial setup, workout intensity, treadmill features and the maintenance schedule. While using a treadmill can provide numerous health benefits, always consult a doctor before using a treadmill or starting a fitness program.
Warm-up
Always perform a full-body warm-up routine using calisthenics, running drills and flexibility exercises before using a treadmill. For example, MayoClinic.com suggests walking slowly for five to 10 minutes. Step onto the deck of the treadmill with you're your feet straddling the belt before turning on the machine. Use the emergency shut-off feature by attaching the clip to your shirt or shorts and push the "on" or "start" button to power the treadmill that starts the belt. Begin walking on the treadmill at a slow, comfortable pace and gradually increase the speed.
Intensity
Two basic treadmill features that directly influence the intensity of the workout include speed and incline. Most treadmills have a speed range from 0 to 10 mph and an incline range from 0 to 10 percent. These adjustments can typically be increased or decreased with a button located on the computer display console or on the treadmill side rails. You can choose the appropriate speed and incline settings based on your fitness goals, workout intensity and fitness level. Speed and incline settings will be displayed on the computer console along with pace, calories burned and time.
Features
Built-in programs are common features for home and commercial treadmills. These programs can be chosen based on your fitness goals and provide a workout that makes various automatic adjustments to the speed and incline. For example, an interval program will switch from running speeds to walking speeds for a specific amount of time. Another program is the cardio or fat burner programs that adjust the speed, incline and overall intensity of the workout based on your heart rate.
Maintenance
With electronics and various moving parts, a regular maintenance schedule must be followed to prolong the life of the treadmill. Always check the power cord and running belt for any damage and keep the treadmill clean by using a damp cloth weekly. Monthly maintenance includes tightening any screws and bolts along with removing the deck to clean the motor and ensure electrical components are functioning properly. Lubricate any moving parts every six months or about 150 miles and replace the belt and motor as needed. Consult the treadmill's manual for any specific maintenance instructions.
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