Get Fit With a Treadmill at Home
A treadmill at home offers an easy, secure way to exercise. Through regular aerobic exercise (which can range from walking to a fast run) you'll strengthen your heart muscles and to prevent heart disease.
But before you make a purchase, consider your needs and your way of life. Choose a machine to meet your requirements.
Accelerate
The speed of your treadmill is a crucial factor in the effectiveness of your exercise. The right treadmill speed depends on your fitness level and objectives, but there are general guidelines that apply to most people. Walking at a pace that is comfortable is ideal for building endurance and stamina if you're just beginning your journey. You can also build up to running or jogging, but always remember to listen to your body and not try to push yourself too far.
A quality treadmill will give you a variety of speeds so that you can vary your workouts and focus on various muscle groups. The fastest treadmill speeds are ideal for sprinting and jogging. These intense exercises reduce calories quickly and tone the legs. Running on treadmills involves short bursts of exercise, and is a risk for beginners if they don't warm up prior to starting.
If you are using a treadmill for running or jogging make sure it is capable of running between 10-12 mph. Most runners can keep this speed without getting tired however some might find it difficult. Interval training is also possible on the top treadmills for jogging and sprinting. It involves the alternating of short bursts of high-intensity exercise with lower intensity activities. This type of treadmill workout improves your cardiovascular health and burns more fat than a steady jog or run.
Running on a treadmill can be difficult because it doesn't feel natural and doesn't simulate the different types of terrains you may encounter when running outdoors. On a treadmill, many runners make bad running routines, such as leaning to one side or the other or losing their balance. They may also be tempted to watch television or engage in other activities while on a treadmill, which can lead to a lack of focus and concentration on their workout. Running on a treadmill can also cause issues with your knees, ankles, back and hips if have bad posture or improper form.
Incline
If you utilize the incline feature of your treadmill, it makes your workout more challenging and can increase the amount of calories burned. The incline will also challenge different muscle groups in your leg. It's a great method to improve your cardio and improve your fitness, as it increases the amount of calories you burn without having to increase your speed.
If you're a novice to walking on the treadmill, begin with a low incline and gradually increase it. Once you feel at ease with your walking style, try increasing the incline to 3 or four percent. Keep an eye on your heart rate and listen to your body during the workout.
For runners, incorporating a slight increase in your pace can aid in training for outdoor running and reduce the impact on joints. Increasing the incline on your treadmill will cause your feet to hit the ground at a less gradual angle, which decreases the impact and stress on your knees. This is the reason why many world-class trainers incorporate an incline-based training program into their treadmill workouts for clients.
In addition to increasing calories burned, incline walking helps tone and strengthen different muscles in your legs, such as your glutes, quads, and hamstrings. It's an excellent workout for beginners looking to add the variety of their cardio routines and prepare for outdoor running.
The most effective treadmill for incline training is one that has an incline that is pre-programmed or manual option. This lets you do interval training which involves the combination of faster speeds and steeper incline. It is important to have a treadmill that permits you to alter the slope to allow you to challenge yourself as your fitness grows.
If you're new to the treadmill incline exercise, it's best to start with a low slope, such as 2% and then increase gradually until you are able to walk fast without holding on to the handrails. A higher incline will be more challenging and will require your leg muscles to work harder to drive uphill against gravity. However, it's important to drink plenty of fluids and keep track of your heart rate throughout your exercise to avoid overexertion or injury.
Cushioning
Many people buy treadmills to minimize the impact of their running workout. The constant pounding of the belt can be hard on your legs and joints particularly if you're training for a long distance race or marathon. A lot of the top treadmills come with a cushioned deck that helps reduce the impact. The deck could be cushioned by rubber or have suspension that can absorb the impact.
This can make a massive difference in how your legs feel after running, and can also help keep injuries from happening. A quality treadmill has a frame that is shock-absorbing and can absorb a portion of the impact.
Some people might think that treadmill running is harder than logging miles outside because they aren't working the same muscles. However, you can alter the speed and incline on treadmills to make it easier or more difficult depending on your goals.
Running at home can be convenient in the mornings before going to work or at night when you are not able to go outside. It can also be used when the weather isn't ideal, or you have other commitments that hinder you from attending the gym. It is also possible to use it without worrying about people harassing or leering at you, as is typical in gyms.
When selecting a treadmill to use in your home, be aware of the space you have available. The most efficient treadmills can be folded up and put under a mattress, or against a wall to conserve space. You should also check the volume and if it is able to be used with headphones. Be aware of the treadmill's power consumption, as certain treadmills are extremely energy-intensive. You can select an exercise machine with an integrated fan to cool down after a workout. This will help to avoid overheating and keep you comfortable when you are running.
Safety
The most common reason people hurt themselves on treadmills is because they simply aren't paying attention. Avoid distractions like watching TV or texting and always listen to music with headphones. It's important to leave enough space behind the machine where there's nothing to hit your head on in the event of falling off.
The majority of treadmill accidents happen when people leap off the belt. However, even if the machine is paused, the user should still wait until the belt has stopped before removing it. It is important to know the position of the emergency shut-off button and practice using it before you need to.
Children may be curious about fitness equipment and may try to climb onto the treadmill when it's in motion. If they are caught between the belt of the treadmill and the rest of it, they could be dropped off the side or back, causing friction burns or even a fractured bone. To prevent this, keep your treadmill out of reach of children. Also, don't let children to be in the vicinity when you are using it.
If you have children think about putting up an obstacle for children to prevent access to the treadmill and a safe area for playing away from it. If you have older kids, make sure to discuss with them how to operate the machine safely and how to properly use it. Keep your pets away from the treadmill.
Always wear appropriate running shoes, not flip-flops or sandals and be careful about going barefoot. If you're wearing loose shoes your feet are more likely not to slip or trip over the belt. It is recommended to keep your eyes directed towards the treadmill instead of looking at the surrounding area or other people, as this could throw off your balance and cause accidents.
After each use, take the safety key from your treadmill and store it in a secure place. If you accidentally jump on the treadmill while it's running, it will not be possible to start it again without the safety key.