Get Fit With a Treadmill at Home
A treadmill at home can be an easy, secure way to get your exercise in. Regular aerobic exercise (ranging from walking to a quick run) will increase the strength of your heart muscles and will help to prevent cardiovascular disease.
But before you make an purchase, take into consideration your needs and your way of life. Then choose a machine that can meet your needs.
Accelerate
The speed of your treadmill is an important factor in the effectiveness of your exercise. The speed of your treadmill is contingent on the level of fitness you have and your goals. However there are some general guidelines for most people. Walking at a comfortable speed is a great way to build endurance and stamina if you're just beginning to get started. You can also advance to jogging and running, however, you must be aware of your body and don't push yourself too much.
A quality treadmill comes with various speeds to allow you to work different muscle groups and vary your workouts. The fastest speeds on treadmills are designed for jogging and sprinting. These high-intensity workouts reduce calories quickly and tone the legs. Running on a treadmill is a fast burst of exercise, but it could be risky for those who are new who don't warm-up first.
If you're using a treadmill to run or jog, ensure that the treadmill has a maximum speed of 10-12 mph. This is a speed most runners can manage without exhausting themselves however, it may be challenging for some individuals. Interval training can be done with the most effective treadmills for jogging and sprinting. It involves alternating short bursts high-intensity exercises with periods of lower-intensity activities. This type of treadmill workout improves your cardiovascular health and burns more calories than a steady running or jogging.
Running on a treadmill can be difficult, as it does not feel natural and it doesn't mimic the terrain you could encounter when running outside. On a treadmill, lots of runners make bad running habits such as leaning in one direction or the other or losing their balance. They may also be enticed to watch TV or engage in other activities while on the treadmill, which could cause a loss of focus and attention to their workout. Running on a treadmill may also cause problems with your knees, ankles back and hips if are in poor posture or do not follow the correct technique.
Incline
The incline feature of your treadmill can make your exercise more difficult, and can increase the amount of calories you burn. The incline also challenges various muscle groups within your leg. It's a great method to increase your cardio fitness and improve your fitness as you can increase your calories but not your speed.
If you are new to running on a treadmill, begin with a low angle, and gradually increase it. Once you're at ease with your walking style then increase the incline to 3 or four percent. Be sure to keep an eye on your heart rate, and listen to your body throughout the exercise.
For runners, incorporating a slight incline into your routine can help you train for outdoor running and decrease the impact on joints. Your feet will hit the ground more lightly when you increase the gradient of your treadmill. This will reduce the shock and stress on your knees. This is the reason why many world-class trainers incorporate the incline into their treadmill workouts for clients.
In addition to increasing the calorie burn, incline walking helps to tone and strengthen the muscles in your legs, including your quads, glutes, and hamstrings. It's a great workout for those who are just beginning to add variety to their workout routines and prepare for outdoor running.
The best treadmill to use for incline workouts is one with a manual or preprogrammed incline. This lets you do interval training which involves the combination of faster speeds and steeper incline. You should have a treadmill with an adjustable incline that allows you to test yourself while you build your fitness.
If you're new to treadmill exercise It's a good idea to start with a low incline, like 2% and gradually increase it until you're able to walk with a fast pace without grabbing onto the handrails. A higher incline will be more challenging and require your legs to work harder to drive uphill against gravity. To avoid injury and overexertion, it is crucial to keep track of your heart rate and stay hydrated throughout your workout.
Cushioning
Many people buy treadmills to minimize the impact of their running workout. The constant pounding from the belt can be very hard on joints and legs especially if you're preparing for a long distance race or marathon. Many of the top treadmills have cushioned surfaces to lessen this impact. The deck may have a layer of cushioning like rubber, or it could be equipped with an under-floor suspension system that absorbs the impact of the footstrike.
This can make a huge difference in how your legs feel after running and also helps prevent injuries. A great treadmill will include a shock absorber inside the frame, which can absorb some of the impact.
Some people may think treadmill running is more difficult than running outdoors because they don't utilize the same muscles. You can alter the speed and incline on a treadmill depending on your objectives.
It can be useful to have a treadmill within your home, particularly if you are unable to venture out. It's also a great choice when the weather isn't ideal or you have other obligations that would make it difficult to go to an exercise facility. You can also use it without worrying about people yelling or glaring at you, which is common in gyms.
When selecting a treadmill for your home, consider the amount of space you have available. The most efficient treadmills can be folded and placed under a mattress or against a wall to conserve space. It is also important to determine the volume and if it is able to be used with headphones. Be aware of the treadmill's power consumption as certain treadmills consume a lot of energy. You may also consider a treadmill equipped with a fan to cool off after your workout. This will prevent overheating and help you stay comfortable when you are running.
Safety
The most common reason people hurt themselves while running is because they aren't paying attention. Avoid distractions such as watching TV or texting, and always use headphones to listen to music. It's a good idea to leave enough space in the front of the machine to ensure you don't fall and hit your head if you fall.
Treadmill accidents are typically caused by people who jump off of a belt that is moving, 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 located and practice using it in advance in order to shut down the machine as quickly as needed.
Children may be curious about fitness equipment and may try to climb onto the treadmill when it's in motion. If they fall between the belt of the treadmill and the rest of it, they could be thrown off the side or back and cause friction burns or even a broken bone. To help prevent this keep the treadmill out of the reach of children and avoid letting children play near it while you're working on it.
Consider installing a child-proof barrier to prevent access to the treadmill. You can also design a safe play area away from the treadmill. If you have children older than ensure that you discuss with them how to use the machine safely and how to use it. If you have pets, keep them away from the treadmill as well.
Always wear appropriate running shoes and not flip-flops, sandals or flip-flops and be aware of walking around naked. Your feet are more prone to slide or trip on the belt when you're wearing loose shoes. Keep your eyes on the road while running. Do not look at the ground or around other people. This can cause you to lose your balance and fall.
If you have a treadmill with an safety key, you must remove and store it safely after every use. If you happen to jump on the treadmill when it's on, it won't be possible to start it again without the safety key.