The treadmill is a cardiovascular machine that burns calories, strengthens bones and tones muscles throughout the body. Another benefit of this tool is that you never have to worry about the mood of mother nature to get a workout. If you are a beginner, there is no reason why you cannot enjoy the benefits of a treadmill. The most important thing is that you use the proper technique.
Dynamic Stretches
When you exercise on a treadmill, your arms and legs both move in an alternating pattern. This activates multiple joints and muscles throughout the entire body. If you begin a workout without the proper stretching protocol, you risk suffering an injury. Spend five minutes doing dynamic stretches, which are performed in motion. Leg swings, arm circles, deep knee bends, ankle bounces, knee highs, alternating toe touches and shoulder shrugs are examples of dynamic stretches.
Setting Up the Kill-Switch
Once you step on the treadmill, place your feet on the sides of the belt. You will find enough surface area to fit your feet. Look at the console for a tether cord and clip. Carefully remove the clip and fasten it to your clothing in a location where it won't be in your way. In the event you were to fall off the belt, the cord will pull out a kill-switch and the machine will automatically shut down.
Warm-Up
After you get the kill-switch attached, turn the machine on. The belt will start moving at .5 mph. Carefully step onto the belt one foot at a time and start walking. If you have trouble with balance, grasp the handrails on your sides as you get into position. Gradually increase the speed by hitting the up arrow. Continue for five minutes. This will slowly raise your core body temperature and further loosen up your muscles and joints.
Exercise Intensity
The intensity of your workout is going to be determined by your current fitness levels and goals. Upon completion of your warm-up, turn up the speed and get to a pace that is challenging but not too extreme. Remain there for the rest of your workout. This may be a fast paced walk or moderate jog. After you are done, finish with a light five-minute cool-down. The time you spend exercising depends on what your goals are. The American College of Sports Medicine recommends 30 minutes of physical activity for health maintenance and 60 to 90 minutes for weight loss.
Interval Training
Even beginners can benefit from the method known as interval training. During this workout, you alternate your speed back and forth from high to low. If you are new to exercise, this can simply be alternating between a fast paced and slow walk. According to the MayoClinic.com, interval training boosts your caloric expenditure and increases your aerobic capacity. Since this is a higher intensity workout, you do not need to exercise as long. Aim for a five-minute warm-up and cool-down, and exercise for 20 to 30 minutes in between.
Programs
Treadmills come with built-in programs that you can choose instead of doing a self-created workout. Look down on the console and pick one that looks appealing. These workouts often contain a blend of slow and fast speeds as well as alternating inclines. If at any point the workout gets too intense, you can easily just hit the "Stop" button or pull the tether cord.
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