How To Use Treadmills

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How To Use Treadmills

The first benefit of treadmills is that you can start using them regardless of your age, and you can start physical activity by walking on them. Another benefit is that this walking (or running) exercise can be done in a gym or, if you buy a treadmill, at home. The good thing about doing this activity at home is that in the meantime you can play the music that you like the most and that encourages you in this activity, you can also watch television and even watch and take care of your children if you have one.

How To Use Treadmills

These machines have several speed options and if you are starting with this exercise, you must be careful. Therefore, here we are going to give you some guidelines so that you know how to use treadmills and thus get started well in this activity that is good for your health as it improves your cardiovascular system and your physical fitness.

What do you need to use treadmills?

  •  Treadmill, water, sports clothing.
  •  Effort and will.

Instructions for using treadmills

It is recommended that first-timers in this activity in their first days set the speed options of the machine to a gentle pace of between 5 and 7 km/hour, which will be like a more or less fast walk. As time goes by, you will be able to add more speed to the activity and more time duration. It’s a progressive work, you shouldn’t do it abruptly because it won’t be good for your health.

Some of these machines will give you the option to tilt the treadmill and look like you’re going uphill. This is good for when you start the activity as you will go at a walking pace and it prepares you to then start running.

It is important to establish the frequency with which you will exercise on the treadmill, and for this it is necessary that you follow a well-established routine because this will lead you to achieve the results. For first-timers, a routine of 3 or 4 times a week for an hour is recommended and the speed as previously recommended from 5 to 7 km/hour depending on the physical condition.

To preserve our health and for our comfort, we will give you more recommendations so that you can get started well in this physical activity:

  • You should warm up every day before you start the activity, such as walking slowly.
  • When walking or running, you should have an erect position, facing straight ahead and with your neck straight. Your shoulders should be aligned and your arms should move to the rhythm of your stride. If you take another position, it will cause you aches, pains, or problems.
  • Then you can make combinations in which you are going to alternate minutes of walking with minutes of running. At first you will walk more minutes than you will run, and progressively you will alternate more minutes of running. This way you will acquire the exercise of running for long periods of time. 
  • Once you have acquired the level of running on the treadmill, you can introduce sets or changes of pace. This will improve your average running speed. You can do sets of 200 meters and rest for one minute between them, sets of 400 meters and rest for a minute and a half or sets of 1 kilometer and rest two minutes between them.
  • You can then perform peaks of intensity, which will help you burn more fat. The recommended pace should be moderate to approximately 65% of your maximum heart rate, and you can intersperse every so often a sprint (maximum speed or pique) of between 30 seconds or a minute in which the pace should be 85% of your maximum beats. This will bring you the benefit of burning more fat.
  • Don’t cut the exercise off abruptly, you should slow down gradually.
  • After the activity, you may feel a little dizzy, which is normal.
  • After physical activity, you need to stretch your muscles for a few minutes, especially those in your legs.

Tips for using treadmills

  • Respect the recommended postures to avoid pain, discomfort and accidents.
  • Wear comfortable, athletic clothing to exercise on the treadmill.
  • Drink water during exercise time to stay hydrated.
  • Create in yourself the habit of daily exercise for your well-being.

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