Working out on a treadmill is a convenient way to start your fitness journey at home or the gym.
Using a treadmill with video screen is easy since you just step on, run, or walk for as long as you want. You can decide how tougher you want to by increasing the incline. Nonetheless, do not take this activity lightly since it can result in adverse injuries if the user is not careful.
If you are a starter, unsure of how to control speed functions and the incline, or preparing for treadmill workouts, follow the tips and steps provided for safe and productive activity.
The objective is to help a beginner approach treadmill workouts with a steady slow attitude. As you do new workouts and intensity levels, the body will require time to get accustomed to the new norm. Avoid placing excessive pressure on your system.
Running and underlying medical conditions
People with medical issues like spinal and joint problems and elderly individuals need to be more cautious and consult a doctor for advice. If you have chronic health problems, always take your medicine on time. That is because unexpected movement could interfere with blood pressure.
Always make a slow transition between your movements. Begin slow, take warm-up exercises, and continue building speed and endurance. Let the doctor help you decide what kind of activity to embark on.
Not any shoes are suitable for use on a treadmill. It would be best if you buy comfortable shoes fit for running. Look out for light, good heel shoes that can support your arch and absorb shock. Wear thick and long crew socks to safeguard you from friction that results in blisters.
Regardless of how long you will be exercising, your body will likely lose plenty of water from sweating. It would be best to take 500ml -700ml of water one and half hours before the workout.
Remember to visit the wash area before starting your walk or run. Stopping your exercise mid-way will interrupt the rhythm you have built as well as suppress the aerobic activity.
Do a 5-minutes warm-up to secure joints and muscles and possible injury. Keep up with your body’s movement by swinging your arms as you walk. If you feel uneasy using the treadmill for the first time, hold the side or front treadmill bars to maintain balance. That should not continue for long because it will keep you in an inappropriate posture, reducing the rate at which calories burn.
You cannot be careless when using a treadmill, even if you have been using it. Use the safety key by attaching it to yourself to avoid an injury or falling. Better be safe than regret. Watch out for the main adjustment slots on the treadmill. These settings will help you set incline and speed as needed.
How long to walk or run
As a starter, you need to take extra caution, especially because you have not been into serious running. You may experience hurt leg muscles the first time you work out on a treadmill. However, the reason for this is too much workout too soon. Take time to build on speed without having to hurt yourself. With time the body adjusts and can take in more rigorous exercises.
Strive to walk 20 – 30 minutes to keep up with that pace before adding the speed. Frequent walks are more preferable to running. The reason being it has low impact and is easy to carry out at any time.
Take 5 minutes warm and do the following:
- Keep 2.4 – 3.2 km/h pace in the first minute.
- Move at a speed of 2.9km/h in the second minute. Walk on toes and heels for 30seconds, respectively.
- Incline to 6 and walk at 2.4 -2.9 km/h for a minute.
- Increase stride length for a minute, but if it becomes hard lower the speed. Reset the incline back to zero after the second minute at 6
- Accelerate your speed to 2.5 in the final minute.
Maintain a speed of 4.8 – 6.4km/h for 20 minutes. It is okay to retain the same incline in your first week of equipment use. Cool down for five minutes as you gradually reduce the pace every minute.
After your first week, try out different inclines and higher speeds. You need to use an incline above level 4 for 1-2 minutes and then take it back to low speed. Try increasing speed by 0.80km/h for one to two minutes.
This is what happens in the thirty minutes of workout. The body burns calories obtained from the latest meal in the first fifteen minutes. In the next 15 minutes, your body burns fat and helps you build endurance, and produces more energy. Once you get used to this conditioning, you can now increase the workout period to 45 minutes.
Interval training helps you increase speed and fat burning. A 1-2 interval is supposed to increase the heart rate to make you breathe heavily as you continue in a broken conversation.
- Warm-up and calming down for five minutes is vital when jogging or running. Five minutes of warm-up and cool-down is crucial when running or jogging.
- Quickly Jog or walk for a minute. At this interval, aim at increasing the speed to 1.6 to 3.2km/h. You can increase it more if you’re in better shape
- For 4 minutes, set the speed to 4.8 to 6.4km/h.
- Practice four high intervals, one minute of intensive walk or jog, and four minutes of medium intensity.
- Look to increase the high-intensity intervals to 15-30 seconds every week.
- Once you get comfortable with interval exercises, give a try to pre-programmed interval exercises. To increase the intensity with inclines, do hill workouts.
An explosion of home-based fitness products has been observed, such as The fasthealthcares. There is no wrong with upgrading your workout experience with a good home treadmill if you have an extra spacious room.
The upsides of using a treadmill workout are that you can easily control speed, step away when you need to, and still carry on your routine fitness journey even with unfavorable weather.