Get Fit With a Treadmill at Home
A treadmill at home offers an easy, safe method to exercise. Regular aerobic exercise (ranging from walking to a fast run) will strengthen your heart muscles, and prevent heart disease.
Before purchasing, think about your needs and lifestyle. Select a model that will meet your needs.
Speed
The speed of the treadmill is an important aspect in determining the efficiency of the workout. The speed of your treadmill is contingent on the level of fitness you are at and the goals you're trying to achieve. However there are some general guidelines for most people. If you are just starting out walking at a moderate pace is an excellent method to build your endurance and endurance. You can also advance to jogging and running, but remember to listen to your body and refrain from pushing yourself too hard.
A great treadmill will give you a range of speeds, so you can vary your workouts and concentrate on different muscles. The fastest treadmill speeds are ideal for sprinting and jogging. These high-intensity exercises will burn calories quickly and strengthen the legs. Running on treadmills involves quick bursts of exercise and is a risk for those who are new to the sport if they don't warm up prior to starting.
If you're using a treadmill to run or jogging, make sure it is capable of running between 10-12 mph. This is a speed that most runners can sustain without wearing themselves out however it can be a challenge for some. Interval training is also feasible on the top treadmills for jogging or sprinting. This is the practice of alternating short bursts high-intensity exercises with periods of lower-intensity activities. This kind of treadmill exercise can improve your cardiovascular health and will burn more calories than running or jogging in a steady manner.
Running on a treadmill can be challenging because it's not natural and doesn't provide the variety of kinds of terrains you'll encounter while running outdoors. Many runners find that they develop bad running habits on a treadmill, such as leaning towards one side or the other or not keeping their balance. While running on a machine, they may be tempted to watch TV or engage in other activities. This can lead to a lack focus and attention. Running on a treadmill could also cause problems with your knees, ankles, hips and back if you are not in good posture or have poor posture.
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 thighs. It's a great way to improve your cardio and improve your fitness by increasing the number of calories you burn without having to boost your speed.
If you're new to walking on the treadmill, start at a low incline, and work your way up. Once you're confident with your walking method, try increasing the incline to as high as 3 or 4 percent. Keep an eye on your heart rate and pay attention to your body's rhythm during the workout.
A slight incline can be added to your running routine to help prepare for outdoor running while reducing the impact on your joints. An increase in the incline of 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 why many world-class trainers incorporate the incline into their clients' treadmill workouts.
In addition to increasing calorie burn, incline walking helps to tone and strengthen the muscles in your legs, including your glutes, quads, and the hamstrings. It's a great exercise for beginners looking to add the variety of their cardio routines and prepare for outdoor running.
The best treadmill for exercise on an incline is one with an automatic or pre-programmed incline option. This allows you to do interval training that involves a combination of higher speeds and steeper inclines. It is essential to have a treadmill that allows you to adjust the slope to allow you to challenge yourself as your fitness level increases.
If you're new to treadmill incline exercises, it's recommended to begin with a low incline, such as 2%, and gradually increase it until you are able to walk at a rapid pace without grabbing onto the handrails. A higher gradient will be more difficult and require your legs to work harder to propel you uphill against gravity. To avoid injury and overexertion it is important to monitor your heart rate and drink plenty of water throughout your workout.
Cushioning
One of the main reasons people buy treadmills is to take the strain out of their running. The constant pounding of the belt can be hard on joints and legs especially if you're preparing for a long distance race or marathon. A lot of the top treadmills come with a cushioned deck to reduce the impact. The deck can be cushioned by rubber or suspension that can absorb the impact.
This can make a huge difference in the way your legs feel after running and can help prevent injuries. A great treadmill comes with a shock-absorbing frame that can absorb some of the impact.
Some people might believe that treadmill running is harder than logging miles outdoors, since they don't work the same muscles. You can alter the speed and incline on a treadmill depending on your goals.
A treadmill at home can be convenient in the mornings before work or late at night when you might be in a position to not go out. It's also a great choice in the event of bad weather or you have other commitments which hinder you from going to the gym. You can also utilize it without worrying about people harassing or leering at you, as is common in gyms.
When looking for a treadmill, be sure to take into consideration the amount of space you have in your home. The most efficient treadmills are easy to fold and store under the bed or propped against the wall, saving on storage space. Examine the level of noise and whether it is able to be used with headphones. Be aware of the treadmill's power consumption as some treadmills are very energy-intensive. You can pick an exercise machine with an inbuilt fan to cool down after a workout. This will help your body avoid overheating after exercise and keep you comfortable while you're running.
Safety
The most common reason people hurt themselves while running is because they're not paying attention. Avoid distractions such as watching TV or texting, and always listen to music with headphones. It's also a good idea to leave enough space in front of the machine so that you don't hit your head when you fall.
Treadmill accidents are most often caused by people who jump off a moving belt but even when the machine is paused the user should wait until the belt comes to a complete stop before removing it. Make sure you know where the emergency shut-off button is and practice using it prior to so that you can shut down the machine quickly if necessary.
Children might be interested in fitness equipment, and they may try to climb onto the treadmill while it is in motion. If they get caught between the belt of the treadmill and the rest of it, they could be knocked off the side or back, causing friction burns or even a fractured bone. To avoid this keep the treadmill out of reach of children and don't let them near it while you're working on it.
Consider installing a child-proof barrier to stop access to the treadmill. You can also set up an area for play that is safe from the treadmill. If you have older children be sure to discuss with them how to operate the machine safely and how to use it. Keep your pets away from the treadmill.
Make sure you wear proper running shoes and avoid wearing flip-flops or other sandals. If you're wearing loose shoes, your feet are more likely than to not slip or fall over the belt. It is recommended to keep your eyes focused forward on the treadmill rather than looking at the surrounding area or other people, as this could throw off your balance and cause falling.
If you own an exercise machine that has an safety key, you must remove and store it safely after each use. If you accidentally jump on the treadmill while it's on, it won't be possible to start it again without the safety key.