Get Fit With a Treadmill at Home
A treadmill at home offers a convenient, safe way to get your exercise in. By regularly engaging in aerobic exercise (which can range from walking to a brisk run), you'll strengthen your heart muscles and to prevent cardiovascular diseases.
Before purchasing take a look at your needs and lifestyle. Choose a machine to meet your needs.
Speed up
The speed of your treadmill is an important factor in the effectiveness of your workout. The proper treadmill speed will depend on your fitness level and objectives, but there are some general guidelines that can be applied to the majority of people. Walking at a pace that is comfortable is ideal for building endurance and endurance if you're just starting out. You can also move up to running and jogging, but remember to listen to yourself and not push yourself too much.
A quality treadmill comes with various speeds to allow you to work different muscle groups and diversify your workouts. The fastest speeds you can find on treadmills are those that are designed for jogging and sprinting. These intense exercises reduce calories quickly and tone the legs. Running on a treadmill requires quick bursts of exercise and is a risk for beginners if they don't warm up before starting.
If you're using a treadmill for running or jogging, ensure that it is capable of running between 10-12 mph. This is a pace that most runners can sustain without exhausting themselves however, it may be challenging for some individuals. The most effective treadmills for sprinting and jogging also allow you to set up interval training, which is a combination of short bursts of intense exercise with low-intensity intervals. This kind of treadmill exercise can improve your cardiovascular health and burns more calories than running or jogging in a steady manner.
Treadmill running can be difficult because it doesn't feel natural and doesn't simulate the different types of terrains you may encounter when running outdoors. Many runners notice that they develop poor running habits on a treadmill, such as leaning to one side or other or failing to maintain their balance. They might also be enticed to watch TV or other distracting activities while running on treadmills, which can lead to a lack of focus and attention to their exercise. Running on a treadmill can cause problems for your ankles, knees, back and hips if you are not in good posture or have poor posture.
Incline
The incline feature on your treadmill can make your exercise more difficult, and increase the amount of calories you burn. In addition, the incline will test different muscle groups within your legs. It's an excellent way to improve cardio and get in better shape since you'll burn more calories, without increasing your speed.
If you're new to walking on a treadmill, begin with a low angle and gradually increase it. Once you're confident with your walking method, try a higher incline, such as 3 or 4 percent. Be sure to keep an eye on your heart rate, and pay attention to your body during the exercise.
For runners, incorporating a slight increase in your pace can aid in training for outdoor running, and lessen the strain on your joints. Increasing the incline on your treadmill will cause your feet to strike the ground at a more gradual angle, which decreases the impact and stress on your knees. This is why many world-class trainers incorporate an incline-based training program into their clients' treadmill workouts.
In addition to increasing calories burned, incline walking can help tone and strengthen various muscles in your legs, like your glutes, quads and hamstrings. It's a great workout for beginners looking to add diversification to their routines of cardio and prepare for running outdoors.
The best treadmill to use for incline training is one with a manual or preprogrammed incline. This allows you to experience interval training, which is comprised of rapid accelerations with bigger inclines. It's important to have a treadmill that permits you to adjust the incline so that you can challenge yourself as your fitness improves.
If you're new to treadmill incline exercises, it's recommended to start at a low incline such as 2% and increase it gradually until you can walk quickly without holding on to the handrails. A higher incline will be more difficult and requires your leg muscles exert more effort to push uphill against gravity. To avoid injury and overexertion it is important to monitor your heart rate and stay hydrated throughout your workout.
Cushioning
A major reason why people buy treadmills is to take the impact from their running. The constant pounding of the belt can be very hard on joints and legs especially if you're preparing for a long distance race or marathon. A lot of the top treadmills feature a cushioned surface to reduce the impact. The deck may be cushioned with a layer like rubber or it may have an underlay suspension system that can absorb the force of the foot strike.
This can make a huge difference in how your legs feel after a run and can also help prevent injuries. A good treadmill has a shock-absorbing frame that can absorb some of the impact.
Some people might think that treadmill running is more difficult than logging miles outside because they don't work the same muscles. You can adjust the speed and incline on the treadmill according to your objectives.
A treadmill at home is a great option in the mornings prior to work or at night when you are in a position to not go out. It's also a great option when the weather isn't ideal or you have other obligations that make it difficult to go to an exercise facility. You can also use it without having to worry about people harassing or leering at you, as is the norm in gyms.
When selecting a treadmill to use in your home, you should take into consideration the space you have available. The most efficient treadmills can be folded up and placed under a mattress or against a wall to save space. It is also important to determine the volume and if it can be used with headphones. Also, be treadmills for the home of the power consumption as some treadmills can be extremely energy-intensive. You can also choose an exercise machine with a built in fan to cool down after your workout. This will allow your body to not overheat after exercise and will keep you comfortable while you're running.
Safety
The primary reason that people hurt themselves on treadmills is that they're not paying attention. Avoid distractions such as watching TV or texting, and always listen to music using headphones. It's also a good idea to leave enough space behind the machine that there's nothing that you can knock your head against if you fall off.
Treadmill accidents are typically caused by people who jump off a moving belt but even when the machine is in pause, the user must wait until the belt comes to a complete stop to remove it from the machine. Be aware of where the emergency shut-off button is and practice using it prior to so that you can shut down the machine as quickly as needed.
Children are often curious about fitness equipment and might try to climb on a treadmill while it's in motion. If they fall between the belt and the rest of the machine, they could be pushed from the side or back and end up injuring themselves with friction burns or a broken bone. To prevent this, keep your treadmill out of reach of children. Also, do not allow them to be within it when you are using it.
If you have kids who are young you might want to consider installing a gate that is child-proof to prevent access to the treadmill as well as a safe area for playing away from it. If you have children older than ensure that you talk to them about how to use the treadmill safely and how to use it. Keep your pets away from the treadmill.
Always wear running shoes that are appropriate that are not flip-flops or sandals and be cautious about walking around barefoot. Your feet are more likely to slide down or trip over the belt if you're wearing loose footwear. Keep your eyes forward while running. Don't look at the ground or around other people. This can cause you to lose your balance and fall.
If you have an exercise treadmill that comes with a safety key, make sure you remove it and store it after every use. If you fall onto the treadmill while it's turned on it won't be able to restart without the safety key.