Running can do wonders to your health regardless if you are running in a field or on a treadmill. Here’s a guide for using a treadmill for your high-impact exercise.
Tips on How to Use a Treadmill Properly
- Drink water.
- Warm up and cool down.
- Do swing your arms.
- Find the pre-set programs.
- Check the settings on your treadmill.
- Use the safety key.
Drink as much water as you can before you step on the treadmill. Running on a treadmill could take about 20-25 minutes so that means you will be sweating heavily, which is why you should always keep yourself hydrated.
Always remember to warm up before the workout and cool down after running on a treadmill; this will help prevent your muscles from getting too sore after your workout.
If it’s your first time to use a treadmill, you may be tempted to hold onto the handles to keep your balance. Although there is nothing wrong with that, it does prevent you from burning as much calories as you can. As much as possible, swing your arms to get your other muscle groups moving and make them burn calories too.
These sets of programs are usually included in the equipment. There are different programs that will help you burn more calories. Here are the different sets of programs included in the treadmill: Interval training – this program will allows you set a jogging or a sprint speed.
Random hill – this program will randomly change the speed of your workout.
5k Run – Not advisable for beginners. This is a long-running program with no breaks.
Cardiovascular – If you want cardio exercise, use this pre-set program. The speed is designed to keep your heart rate at a maximum.
Alpine pass – This is a harder workout. Not advisable for beginners. It increases speed constantly and then decreases right away.
There is a speed and incline adjustment in the main buttons of the equipment. Use these buttons to your advantage. You can increase or decrease the settings depending on how you want to use the treadmill. You may want to experiment with the inclines and faster speeds on your workout.
All motorized treadmills nowadays come with a safety clip, and you should always attach this on your clothes to prevent serious accidents. The safety clip will keep you from being seriously injured. If you are starting to feel winded and you’re fumbling with the buttons, you can just yank on the string attached on the clip to stop the treadmill motor immediately.
Here are the things you should avoid when using a treadmill.
A reminder for people who have back or joint problems: Talk to your physician first. He will advise you whether you should just stick to walking or running on a treadmill.
Some things to avoid when running on a treadmill:
- Do not use sneakers when using a treadmill.
- Do not look at your feet.
- Do not start at the highest setting.
- Do not overdo it.
Always put function over style when running on a treadmill. Using the wrong shoes could make you uncomfortable when using the treadmill. Worse, you could get injured if you’re not wearing comfortable shoes. You should also wear thick sports socks to prevent blisters from forming on your feet.
Look ahead when running on a treadmill. Looking at your feet while running could make you dizzy and lose your balance. If possible, position your treadmill in front of the TV so you can burn calories while watching your favorite shows.
You should start at low speeds and then gradually increase the speed once your body warmed up a bit. Another thing, you should not abruptly stop the treadmill unless it is an emergency; lower the speed gradually until it stops completely.
If you’re already feeling winded, and your muscles are starting to get sore, then it’s time to stop. It’s good to exercise but you should not be overdoing it, especially if you have health problems. An hour or so every day should be enough for most beginners, any more than that is overkill already.
Things that can void your treadmill warranty
Treadmills have limited warranty. Some only cover up to five years, although there are parts of the treadmill that has a warranty of 30 years like the equipment motor. To help you maximize your warranty, keep these things in mind:
- Not registering your equipment
- Not using the treadmill properly
- Fixing it yourself
Complete the warranty registration card and return it to the manufacturer within 10 days of purchase. Failing to comply will void your treadmill warranty.
You need to use the treadmill according to the instructions in the manual. Using the treadmill for other things other than its intended function will immediately void its warranty.
Make sure that only an authorized technician will handle the repairs on your treadmill. If you, or any other unauthorized person were to try to repair the treadmill, you will invalidate the warranty.
You will see the other things that will void the warranty of your treadmill in the user’s manual of your equipment. Make sure that you follow everything that is written in the manual so you can avoid expensive repairs.
