Treadmills offer walkers and runners the advantage of being able to work out regardless of the weather. You can exercise in the climate controlled comfort of home and still get just as much of the fitness benefits as walking outdoors. You don't have to worry about getting run over. Treadmills also provide a slightly cushioned walking or running experience, so they're easier on your joints than paved roads. According to an article on the Mayo Clinic website, walking for fitness can increase your HDL cholesterol levels and decrease the LDL levels.
Wear Walking or Running Shoes
As with any sport or activity, the right shoes are important for the most benefits and safety. Before you take your first step on the treadmill, buy the best walking or running shoes you can afford.
Warm Up Before Exercising
Before you start running on the treadmill, you need to warm up your muscles. Start out walking at about one and a half or two miles per hour for a couple of minutes. Vary your stride, adding longer steps that stretch your muscles.
Advance Slowly on the Treadmill
Instead of starting out at top speed and amount of time you walk or run on the treadmill, start slowly and work your way up. Stay at the same level for about two to four weeks before moving up to the next level. Gradually increase the speed after the warm-up and add time in five to ten minute increments until you reach your goal.
Treadmill Workout Intensity
You can boost your workout intensity by adding more elements to your walk. Increase your speed to add aerobic benefits to your workout. Take long, fast strides, swinging your arms. Don't use the handles on the side of the treadmill unless you need them for balance. After your warm-up, gradually add an incline to the base of the treadmill. Get it as high as you can handle for a great way to tone your hips, thighs and rear. For even more of a challenge and a deeper calorie burn, add weights to your wrists and ankles.
Cool Down After the Workout
Don't abruptly stop after you finish the most intense part of working out. After you complete the aerobic part of your workout, decrease the treadmill speed. Walk the slower pace for two to four minutes to allow your heart rate to get back to normal. It also enables your muscles to adjust.
Stay Hydrated
Drink plenty of water before, during and after your workout. Many treadmill models have a cup holder for your convenience.
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