According to a 1996 study published in "The Journal of the American Medical Association," the treadmill is the most effective piece of cardio equipment. The study found that the treadmill optimized energy efficiency more than the bicycle, cross-country ski machine, rower and stair stepper. The treadmill is typically easy to use and ideal for individuals who are new to exercise.
Purchasing
When you buy a treadmill, you should look for certain features. Must-have safety features include an emergency stop button and safety key required for operation. The model should include foot rests and side rails in case you lose your balance during exercise. If you have lower back pain or arthritis, you should test the surface for rebound. If the belt has too much cushioning, the bounce during use can put too much impact on the joints. If you are taking part in a fitness program, look for treadmills that have step counters and heart-rate monitoring. You also should purchase a treadmill with multiple workout programs to keep the workouts interesting.
Setup
During your treadmill's setup, keep the machine away from ledges, walls and windows. Treadmills should have at least 6 to 8 feet of clearance from these objects. Keep plugs away from areas that people frequently walk. The treadmill belt should have adequate tension to prevent falls and excessive wear and tear.
Preparation
Before you use a treadmill, you should become familiar with the machine's controls. Increase and decrease the speed and adjust the incline level. You should test the emergency stop option to ensure you can quickly cease your workout if you must. Check your position when you are running, walking or jogging. You want to avoid moving to the side of the treadmill or toward the rear of the belt. This can increase your chance of injury.
Usage
Your form should be natural and relaxed while using a treadmill. You should have good posture throughout the workout with your shoulders back. Keep your head up at all times and face forward. Avoid looking at your feet when you jog or run. Your core muscles should be contracted during exercise. Your stride length should be the same that you use normally.
References
- American College of Sports Medicine: A Home Treadmill (PDF)
- American Council on Exercise: What's the Best Piece of Cardio Equipment to Use; Jessica Matthews; April 7, 2010
- "The Journal of the American Medical Association;" Energy Expenditure With Indoor Exercise Machines; Anne Zeni, et al; 1996
- Spine-Health: Treadmills for Exercise and Pain Relief; Megan Tyner, A.C.E.; May 23, 2007
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