Get Fit With a Treadmill at Home
A treadmill at home offers a convenient, safe way to get your exercise in. Through regular aerobic exercise (which can be anything from walking to a fast run), you'll strengthen your heart muscles as well as fight off heart disease.
Before you buy take a look at your needs and lifestyle. Choose a device that can meet your needs.
Speed
The speed of the treadmill is a crucial aspect in determining the efficiency of the workout. The speed of your treadmill depends on the fitness level you have and your goals. However there are some general guidelines that are applicable to all people. Walking at a comfortable speed is an excellent way to build endurance and endurance if you're just beginning your journey. You can also progress to jogging and running, however, you must be aware of your body and refrain from pushing yourself too much.
A quality treadmill comes with different speeds that allow you to target various muscle groups and alter your workout routine. The fastest treadmill speeds are for running and sprinting. These intense exercises burn calories quickly and tone the legs. Running on a treadmill requires short bursts of exercise, and could be risky for those who are new to the sport if they don't warm up first.
If you're using a treadmill for running or jog, ensure that it has a maximum speed of 10-12 mph. The majority of runners can keep this speed without becoming tired however some may find it challenging. Interval training is also possible on the best treadmills for sprinting and jogging. This involves alternating short bursts high-intensity exercises with lower intensity activities. This type of treadmill workout improves your cardiovascular health and can burn more calories than a steady jog or run.
Treadmill running can be difficult because it's not natural and doesn't simulate the different terrains that you might encounter while running outdoors. Many runners discover that they develop poor running habits on a treadmill, such as leaning towards one side or the other or not keeping their balance. They may also be tempted to watch television or other distractions while running on a treadmill, which can result in a lack of focus and concentration on their workout. Running on a treadmill could cause problems for your knees, ankles, back and hips if you are in poor posture or do not follow the correct technique.
Incline
If you utilize the incline feature on your treadmill it makes your workout more challenging and can increase the amount of calories burned. The incline can also test different muscle groups in your legs. It's a great method to increase your cardio fitness and improve your fitness because you'll burn more calories without increasing the speed at which you run.
If you're new to walking on a treadmill, start with a low angle and gradually increase it. Once you're at ease with your walking style you can increase the gradient to 3 or 4 percent. Remember to monitor your heart rate and pay attention to your body during the exercise.
For runners, incorporating a slight slope into your routine could aid in training for outdoor running, and lessen the strain on your joints. Your feet will hit the ground with less force if you increase the incline of your treadmill. This will reduce the stress and shock on your knees. This is why many top trainers use the incline into their treadmill workouts for clients.
In addition to burning calories, incline-walking helps tone and strengthen your leg muscles, including your quadriceps and glutes. It's a great workout for those who are just beginning to add the variety of their workout routines and prepare for running outdoors.
The best treadmill to use for incline training is one that has an incline that is preprogrammed or manual. This allows you to perform interval training, which is a combination of higher speeds and steeper inclines. It is important to have a treadmill that permits you to alter the slope so that you can challenge yourself as your fitness improves.
If you're new to treadmill incline exercises, it's recommended to begin with a moderate incline like 2% and gradually increase it until you can walk with a fast pace without holding onto the handrails. A higher incline is more difficult and will require your leg muscles work harder to climb uphill against gravity. To prevent injury and overexertion, it is essential to keep an eye on your heart rate and drink plenty of water throughout your workout.
Cushioning
Many people purchase treadmills to reduce the impact of their running. The constant pounding from the belt can be hard on joints and legs, particularly if you're training for a long-distance race or marathon. A lot of the top treadmills are designed with a cushioned deck to minimize the impact. The deck could have a layer of cushioning, such as rubber, or it could be equipped with a suspension system underneath that can absorb the force of the foot strike.
This can make a huge difference in how your legs feel after running, and can also help avoid injuries. A good treadmill will include a shock absorber inside the frame that can take some of the impact.
Some people might think that treadmill running is harder than running outdoors because they don't use the same muscles. But you can adjust the speed and incline on a treadmill to make it easier or harder, depending on your goals.
Running at home can be a good option in the mornings prior to work or at night when you're in a position to not go out. It's also a great option when the weather isn't ideal or you have other obligations which prevent you from getting to an exercise facility. You can also utilize it without worrying about people yelling or glaring at you, which is the norm in gyms.
When selecting a treadmill for your home, you should consider the amount of space available. The best treadmills can fold up and be placed under a mattress or against a wall to conserve space. You should also check how loud it is and if it can be used with headphones. Be aware of the power consumption as some treadmills can be very energy-intensive. You could also opt for one with a built-in fan to cool down after a workout. This will help tread mill to avoid overheating and help you stay at ease while running.
Safety
The main reason people injure themselves on treadmills is because they aren't paying attention. Avoid distractions such as watching TV or texting and always listen to music using headphones. It's a good idea also to leave enough space in the front of the machine to ensure that you don't hit your head when you fall.
Treadmill accidents are usually caused by people who jump off a moving belt, but even if the machine is in pause, the user should wait until the belt stops completely before removing it. Be aware of where the emergency shut-off button is located and practice using it before so that you can shut down the machine quickly if necessary.
Children can be curious about exercise equipment and may attempt to climb onto the treadmill while it's in motion. If they get caught between the belt and the rest of the machine, they could be pushed off the back or side and possibly injuring themselves with friction burns or a broken bone. To help prevent this, keep the treadmill out of reach of children and avoid letting children play near it while you're operating it.
If you have kids who are young think about putting up an obstacle for children to prevent access to the treadmill as well as a safe space to play away from it. If you have older children ensure that you discuss with them how to use the treadmill safely and how to properly use it. Keep your pets away from the treadmill.
Wear proper running footwear and avoid flip-flops or other sandals. Your feet are more prone to slide off or trip over the belt in shoes that are loose. It is best to keep your attention focused forward on the treadmill instead of looking at the space or other people, since this could throw off your balance and cause falling.
If you own a treadmill with a safety key, make sure you remove it and store it after every use. This way if you jump onto the treadmill while it's running it won't be able to start it again without the safety key.