The treadmill is a piece of exercise equipment that is popular with those who enjoy walking, jogging and running. Easy to use and simple to operate, treadmills allow users to maintain their cardiovascular fitness while being protected from the elements, eliminating the need to choose between exercising in bad weather or simply staying home. A treadmill runner does not have to be concerned about icy sidewalks, traffic or personal safety. However, several elements must be considered to obtain the most effective treadmill workout.
Warm Up
Always begin each exercise session with a period of warming up. Begin by walking slowly, achieving a speed of no more than 2 miles per hour. According to Hi Fit, to warm up you should walk at this pace for approximately five to 10 minutes as this will increase your heart rate and improve circulation, allowing the muscles to stretch and warm while reducing the odds of injury. After properly warming up, you can safely increase your speed to the level at which you would like to use for your workout.
Intensify Gradually
When you become comfortable exercising at a certain speed or working through a specific routine, maintain that level of intensity for one month before increasing the difficulty of your work out. Gradual intensification will prevent placing unnecessary strain on the body, allowing the muscles time to fully develop and adjust to the amount of exercise being done.
Avoid Routine
Simply climbing onto a treadmill and walking at the same speed for 30 minutes can quickly become monotonous. Switch things up a little, going at a different pace for part of the workout or adding an occasional incline to simulate going uphill. In addition, treadmills are ideal for those who like to read, listen to music or watch TV while working out.
Avoid Injury
While the treadmill provides a shock absorbing surface to walk or run on and reduces the stress placed on the hips and knees, you will still need to wear decent quality running shoes to help avoid impact injuries. Choose lightweight shoes with good support for the best results. In addition, when using the treadmill try to avoid looking at the monitor as you work out. Watching the screen alters your posture, placing unnecessary stress on the muscles of the neck and spine.
Cool Down
Always cool down when you are finished exercising, rather than simply stopping and dropping in to the nearest chair. This will help to avoid the development of muscle cramps. To cool down, simply turn the speed down, reducing your speed to a slow walk. Maintain this leisurely pace until your heart rate and breathing return to normal.
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