Getting into shape can mean more than getting off the couch and walking around the block. Some of us have taken this first step, and realizing how much better we feel, want to make our exercise routine a little more challenging. This could mean visiting a gym twice a week to get a solid workout or even investing in some home gym equipment. Whatever the reason, it is likely you will encounter that standard exercise staple; the treadmill.
Spine-health.com tells us that the treadmill provides a straightforward, efficient aerobic workout. But like any piece of equipment we start using, there are a few things we should consider to make sure we are using the treadmill properly and safely. Here are some tips from prevention.com:
• Get familiar with the treadmill’s control panel and emergency shut-off. Ask for some basic instruction from a trainer at your gym, or read the instructions on the machine console before you turn it on.
• Consider the type of shoes you are wearing. Look for shoes with extra padding in the soles to protect your heels and foot bones from the high impact of each foot strike.
• Watch out for a flat-footed landing. Landing flat-footed can cause muscle strain. Be as vertical as you can and walk or run as you would normally. Land on your midfoot or the ball of your foot—not your heel.
• Keep your arms by your sides until you get to higher speeds. Swinging your arms by winging them out to the sides or crisscrossing them in front of you as you walk is not efficient. When your pace is increased to jogging speed, keep arms bent parallel to each other and at 90- degrees. Keep them loose, not tight.
• Avoid holding the bars of the treadmill after you are comfortable with how it feels and works. Walk naturally on the incline as you would normally walk up a hill outdoors. Don’t watch your feet. Looking at your feet while walking on the treadmill can cause you to lose your balance.
