The treadmill is one of the most popular exercise machines at the gym or for home use. Part of the appeal is the machine's ease of use. The treadmill requires no coordination or special skill -- simply step on, set the speed and start walking, jogging or running. To make the most of your treadmill workout, follow specific strategies to prevent injury, maximize calorie burn and enhance heart health.
Incline
Always set the treadmill at an incline of 1 percent to mimic outdoor conditions. Walking and running on the treadmill offers no wind resistance, and the moving belt gives you a slight push forward. A study published in the "Journal of Sports Science" in August 1996 concluded, after after testing runners outside and indoors on a treadmill, that setting the ramp to a 1 percent incline best duplicated the work effort of running outdoors.
Let Go
Holding on to the console or rails of the treadmill while walking distorts your gait. You are better off decreasing the speed or incline and pumping your arms to burn more calories and raise your heart rate.
Challenge Yourself
The American College of Sports Medicine recommends working at a moderate pace a minimum of 30 minutes five days per week to maintain health. A moderate pace is defined as one that raises your heart rate and causes you to break a sweat. Whether you walk or run, choose a speed that brings your heart rate into an aerobic zone of 60 to 80 percent of maximum. Use the heart rate monitor on the treadmill, if the model you use offers one, or invest in your own to keep track of your zone.
Attend to Your Form
The treadmill can affect your form when running or walking, points out the Running Planet website. The belt may pull you forward, creating a lean at the waist, or cause you to bounce as you run. Focus on relaxing the upper body with a subtle lean forward from the ankles. Tuck your buttocks in and press your hips slightly forward to encourage forward momentum. Seek to strike the treadmill with the balls of your feet, rather than with the heels reaching in front of your body. Walkers should seek a heel-ball-toe foot strike and maintain an upright posture, rather than leaning from the waist -- especially when tackling hills.
Add Variety
Doing the same routine every workout may cause boredom and reduces the effectiveness of your exercise session as your body becomes accustomed to the movement. In addition to steady state walking or running, alternate periods of high intensity and low intensity work on some days, and climb hills on others to constantly challenge your muscles.
Warm Up and Cool Down
A proper warm-up reduces your risk of injury. Walk at an easy pace for about 5 minutes before launching into a power walk or run. Take time during this warm-up walk to roll your shoulders back and loosen up your neck. After you complete your workout, walk easily for a minimum of 3 minutes to allow your body to cool down -- go longer if time permits. Stretch the major muscles of the legs with a runner's lunge and calf stretch to prevent tightening that may impede your next workout.
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